Usually, as we’ve mentioned in previous articles, a hypertrophy focused workout is done within the optimal intensity range. That is, 70~85%, using 6-8 reps for the upper body and 55-70% intensity with 60-70% higher repetitions for the lower body. Upping the intensity increases your strength and breaks the negative adaptation. However, going up to the
This is one of the most effective and most used bodybuilding methods.A simple look at sport methodologies, shows us that this extremely powerful method for strength and hypertrophy development is the most potent product, that came into the bodybuilding world during the last 2-3 decades.
In many books and articles about bodybuilding, this is presented as a step-by-step method. This method is expressed by the gradual decrease of the working weight, once we’ve reached failure. (Don’t confuse this with drop-sets) Usually, after the point of failure, there are one, two or three (3 is the upper limit) weight reductions following
The cheating principle is an intense method supposed to be taken as means of increasing the workload, and not making it easier to overcome. The main idea here is pointed to the strict completion of the given exercise, up until failure. After reaching failure, you start using inertial movements (cheating) to help yourself reach the
Every bodybuilder knows that when you’re feeling emotionally fulfilled, the workout feels way better, lighter and easier overall. Even more to that, heavy sets until failure are not something you fear, but rather something you plan and look forward to in your “emotionally fulfilled” workout.
This is a principle, created by the famous 3 times Mr. Olympia – Frank Zane. It is a principle, that is best used by middle aged/older trainees. However, the ideas of the principle can be applied by beginners, advanced and elite athletes. The main idea of the sparing principle, is reducing and removing everything that’s
The main idea behind this principle is doing what you feel like during your workout, without analyzing anything in regards to your training split.If this principle was viable for everyone however, the bodybuilding methodologies, that were developed throughout the past decades, would be totally irrelevant and inapplicable.