Effective Muscle Building Techniques for Your Workout
Weight lifting, for it to be useful should include some helpful muscle building techniques. Though you should remember that these techniques cater to experienced body builders who have achieved limits with their workouts. The following techniques are drop sets, super sets and negatives.
The drop set technique involves forcing your body to keep lifting non stop, every time reducing the amount of weight you carry. As an example, you may do some military press at 100 pounds for 10 repetitions and then continue to lift at 90 for 10 reps and so on.
Some even go to the extent of reducing weight until they are just left with the bar. These are of course extreme cases and are only done by experienced body builders. A very efficient muscle building technique.
The next useful technique are supesets. They are essentially two or more workouts performed back to back, targeting opposite muscle groups with no rest between the exercises. Supersets are efficient because they shock your muscles due to the immense amount of effort needed to perform them. This results in a very efficient workout for your muscles.
An example would be performing bicep curls followed by some tricep extensions or bench press followed by some single arm dumbbell row for your back. You could construct your own superset as long as the muscles you are working on are complement of each other.
Negatives are very good for the body. A negative is what most people don't think about when they are weight lifting. When you lift weights and you push the weights away from you, your muscles tighten and do a positive. After you release the weight, you are now doing a negative. What people don't understand is that your muscles are worked out more when you do a negative. This is the reason why I believe negatives as the best muscle building technique. This though makes it the most challenging technique to execute.
To summarize, weight lifting involves some good technique as well as any other sport. You are not limited to the three summarized above but those are what I think the most useful techniques. I wouldn't advise this for beginners as they might be shocked by the amount of effort they require. Nonetheless, you can opt to try the techniques for a day with the help of a trainer and see how your body reacts to the exercise. - 17268
The drop set technique involves forcing your body to keep lifting non stop, every time reducing the amount of weight you carry. As an example, you may do some military press at 100 pounds for 10 repetitions and then continue to lift at 90 for 10 reps and so on.
Some even go to the extent of reducing weight until they are just left with the bar. These are of course extreme cases and are only done by experienced body builders. A very efficient muscle building technique.
The next useful technique are supesets. They are essentially two or more workouts performed back to back, targeting opposite muscle groups with no rest between the exercises. Supersets are efficient because they shock your muscles due to the immense amount of effort needed to perform them. This results in a very efficient workout for your muscles.
An example would be performing bicep curls followed by some tricep extensions or bench press followed by some single arm dumbbell row for your back. You could construct your own superset as long as the muscles you are working on are complement of each other.
Negatives are very good for the body. A negative is what most people don't think about when they are weight lifting. When you lift weights and you push the weights away from you, your muscles tighten and do a positive. After you release the weight, you are now doing a negative. What people don't understand is that your muscles are worked out more when you do a negative. This is the reason why I believe negatives as the best muscle building technique. This though makes it the most challenging technique to execute.
To summarize, weight lifting involves some good technique as well as any other sport. You are not limited to the three summarized above but those are what I think the most useful techniques. I wouldn't advise this for beginners as they might be shocked by the amount of effort they require. Nonetheless, you can opt to try the techniques for a day with the help of a trainer and see how your body reacts to the exercise. - 17268
posted by X - Men at
11:16 AM
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