Hopefully this gives some insight and knowledge to those that already have followed a training program for a while but have started to see minimal gains in weight or muscle growth and were wondering why. Your body adapts very quickly to the demands placed upon it. That's why you should have a variety of exercises and routines that you use regularly. To keep your body growing, you've got to keep it off-guard; changing your exercises and routines every 4-8 weeks is a sure way to do it. One of the best ways to do this is by alternating intensity in your workout. Let me explain:
Intensity Principles
Superset: In this technique, you group two exercises together for opposing muscle groups- for example, biceps culs and triceps pressdowns. As soon as you finish a set of biceps curls; immediately do a set of triceps pressdowns.
Pyramid: This technique requires increasing the weight you use each set. For example, begin your first set with 60 percent of your one-rep max weight, and increase the weight by 10 percent each succeeding set. You can also do the opposite - warm up for a few sets, use your heaviest weight for 6 to 8 reps, then decrease the weight by 10 percent each succeeding set.
Compound set: This technique involves performing two back-to-back exercises for the same body part with little or no rest-for example, doing barbell curls immediately followed by a set of seated dumbbell incline curls.
Cycle training: This is simply changing how you work your body on a regular basis. For a few weeks, lift heavier weights and do fewer reps. Other times, use lighter weights and do more reps.
Isotension: Feeling a muscle work is the key to getting the most from any exercise. To help create this mind-muscle link, regularly practice isotension. Basically, without using any weights, you flex the muscle you've been working and hold it in the peak contracted position for three to six seconds. Do this three times at the end of the last set of every body part workout.
Intensity Principles
Superset: In this technique, you group two exercises together for opposing muscle groups- for example, biceps culs and triceps pressdowns. As soon as you finish a set of biceps curls; immediately do a set of triceps pressdowns.
Pyramid: This technique requires increasing the weight you use each set. For example, begin your first set with 60 percent of your one-rep max weight, and increase the weight by 10 percent each succeeding set. You can also do the opposite - warm up for a few sets, use your heaviest weight for 6 to 8 reps, then decrease the weight by 10 percent each succeeding set.
Compound set: This technique involves performing two back-to-back exercises for the same body part with little or no rest-for example, doing barbell curls immediately followed by a set of seated dumbbell incline curls.
Cycle training: This is simply changing how you work your body on a regular basis. For a few weeks, lift heavier weights and do fewer reps. Other times, use lighter weights and do more reps.
Isotension: Feeling a muscle work is the key to getting the most from any exercise. To help create this mind-muscle link, regularly practice isotension. Basically, without using any weights, you flex the muscle you've been working and hold it in the peak contracted position for three to six seconds. Do this three times at the end of the last set of every body part workout.
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