Category Archives: Advanced and Elite Principles»

Alternating Sets

Alternating Sets

This is a modification of the priority workout. The idea behind this method is training mostly the bigger or lacking muscle groups. The sets for those groups alternate with local exercises for the smaller muscle groups, that are usually distant with the main muscle group. Some experts consider this method a super-set variation. Example So, […]

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Pre-Exhaustion

Pre-Exhaustion

We all know for a fact, that the workout for a separate muscle group always starts with basic exercises, that include a couple of synergistic muscle groups. After doing these compound exercises, we can proceed with the locally focused, isolated exercises. Elite bodybuilders use this exact approach, which also makes sense from a physiological point […]

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Giant Sets

Giant Sets

During every compound exercise, there is a group of muscle synergists, that work together to overcome and go through the heavy workload. When a given muscle group is being trained, the synergists too, are being worked on and get exhausted. Naturally, when you start training those muscle groups, they can not contract so intensively, due […]

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Triple Sets

Triple Sets

Triple sets are a method that combines three exercises for the same muscle group. This method is used for synergistic or antagonistic muscle groups, as the sets are done with little to no rest in between the exercises. During the completion of the three exercises (each having between 8 and 10 repetitions), without a pause […]

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Quality principle

Quality principle

As we mentioned in previous articles, the main goal for trainees who are in their on-season, or the so called ‘shredding period’, is to achieve greater detail and separation of the musculature. The certain training methodologies for this period, however, have been an object of discussion and experiments, among trainees for a long time. As […]

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Combined Approaches

Combined Approaches

Combined approaches and super-sets are among the first quality methods in bodybuilding. The combined approaches offer a consecutive execution of two exercises for the same muscle group, preferably under different angles. The main idea behind this principle, is the gradual, multi-layered hypertrophy of the musculature. We have a couple of options for this principle: For […]

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Super-sets

Super-sets

This is one of the most commonly known and used methods in bodybuilding training. The main concept of super-sets is simple- Doing two exercises consecutively, with no rest whatsoever. These two exercises are mainly done for antagonistic pairs, located on your limbs. This principle is one of the most famous creations of Joe Weider, which […]

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