In fact, your body puts in weight training your opponent, who has to be outwitted with new training approaches in order to achieve maximum success. However, since most of the exercised variation is limited to partial exercise replacement and repetitive area switching, success is usually not optimal. In order for your physical development to progress faster, we've put together 10 things in this article that you should try.
Tip 1 - Take a look outside the box
Especially in the field of weight training you should take a look outside the box and discover other disciplines of sports for you, since they sometimes give you skills that will benefit you in the long run in any case. For example, if you are doing classical bodybuilding, you are an expert in gaining muscle volume and keeping your body fat content as low as possible, while other aspects are mostly under the table. For example, when you embark on the Powerlifting adventure, your horizons expand, learning how to position yourself best on squats or military presses for maximum power transfer, which is also very useful in building muscle.
Tip 2 - Train with pros if you can
In terms of sports, there is no one you can learn more from than a professional athlete who already has extensive training experience and has been coached by numerous equally successful trainers throughout his career. So if you have the opportunity to train with a professional, you should grab the chance. Even if it's a one-time thing, you'll surely learn many things about exercise and nutrition that are usually hidden from most recreational athletes. So find out where the pros are training and try to get in touch with them, nothing more can go wrong. Experience shows, however, that many professional athletes are happy when they can share some of their knowledge with specially motivated recreational athletes. Maybe you have the potential to become a professional.
Tip 3 - Take advantage of various forms of resistance training
We all love to lift iron dumbbells and hear the clatter of cast-iron discs, but in addition to dumbbell training, you should also take advantage of other variations of resistance training to fully develop the potential of your muscles. So it may well be worthwhile to put on a machine and thus to achieve another stress stimulus. In addition, the use of weight vests, Kettlebells, belt systems and rubber tubes offers.
Tip 4 - Always work on optimizing your training program
It is obvious that the key to success is to periodically confront the muscles with different stimuli, so that they are not able to adapt to your training permanently. As a result, you should change the training system from time to time as soon as you realize that you are treading the pace of performance over a longer period of time. For this purpose one of the following training systems is available: High Volume Training (HVT): Maximizes the training volume per muscle group and is therefore designed for split training. High Frequency Training (HFT): Maximizes the training frequency per muscle group and is primarily focused on total body workout. High Intensity Training (HIT): Contains the One-Set-to-Failure principle and can be optimally used, especially during a full-body workout. Escalation Density Training (EDT): Maximizes the training density and is usually implemented as upper / lower body split.
Tip 5 - 20s sets in Squatten
Although repeating 8-12 reps is common in squats today, you should take this as an example of professional 80's athletes who have built their massive legs for the most part with 20 sets of repetitions. Undoubtedly, changing over at the same training weight will be difficult for you at first, but once you have internalized this principle, you will never want to complete normal sets again. In order to sustain such a sentence in one piece, you can take additional short breathing pauses between the individual repetitions, which reduce themselves by your increased efficiency.
Tip 6 - Train from time to time to your instincts
In order to make your training schedule varied and to shock your muscles in the truest sense of the word, it makes sense that between your training periods for a few weeks you train freely according to your instincts. This means that you actually go into the studio without a fixed plan and spontaneously complete the exercises that are just coming to mind for the corresponding muscle groups. What also applies to the selection of exercises, by the way, also applies to the choice of the repetition number, so that you can switch at short notice between maximum strength, strength endurance and hypertrophy training.
Tip 7 - Find out how many squats you should use to get the best results
Among other things, due to the fact that the muscle fiber composition varies considerably from person to person, it is not possible to make a blanket statement about which repetition range is the best in order to achieve optimal results in Squatten. Accordingly, you should not dogmatically stiffen to the conventional repetition range of 8-12 reps, but vary quite a bit. This also applies to the number of training sessions per week, so you can even try running squats two or three times a week, but in return, reduce the rates per unit.
Tip 8 - Find an ideal strategy for deadlifting
This tip is analogous to the previous note regarding squats; muscle fiber composition also plays a crucial role in this context. Due to the fact that the deadlift is even more complex than the squat due to the number of joints on the paper, you will tend to benefit even more from the application of different repeating areas than in the case of squats.
Tip 9 - Vary between bilateral and unilateral training
The unilateral and bilateral training approach differ significantly in terms of stimulation, because completely different demands on the muscles are made. Accordingly, you should take advantage of this fact and temporarily change your entire training plan to unilateral or bilateral exercises.
Tip 10 - Treat supplementary exercises such as basic exercises
Granted, this tip sounds pretty odd after all you know about strength training, but the underlying principle is easier than you might think. In plain language, this means nothing else than that you do for some months, as if there were no differences between supplementary exercises and basic exercises and completely replaced the classic basic exercises for the corresponding period by supplementary exercises. In place of classical squats occur in this context, for example, Bulgarian Split Squats with dumbbells.