7 important training methods at a glance

muscle building

In search of the right one training method It is worth taking a look outside the box, because the traditional and volume-oriented Hypertrohpetraining is not the best choice for every athlete. In the following, we would like to introduce you to one or the other training method that can help you achieve better results.

Training Method 1 - German Volume Training

The German Volume Training is a special form of classic volume training, formerly designed to help weightlifters progress to the next higher weight class within 12 weeks. The big difference is that there is only one exercise on the training plan for each muscle group. However, this is done in ten sets, with the training weight remains unchanged. In order for the German Volume Training to be used effectively, however, this variant, which is also known as the »10-set training method«, must be performed with the correct exercises that address as large a proportion as possible of the muscle fibers of the target musculature. For this reason, you should refer to basic and multi-joint exercises such as deadlifts, squats, rowing, pull-ups, bench press, and the Military Press. Performing 10 sets per exercise with a maximum of 60 seconds between them has a big impact on the selection of the workout weight and the exercise pattern. The goal of the training method is to move from session to session as part of the 10-phrase cycle. Therefore, choose a relatively light weight, which you can master even in the last sentence around 5 times. As soon as you make 10 clean reps in the final set, it's time to increase your weight. In order to optimize the load despite the relatively low weight, you should control the muscle tension so that the concentric movement phase lasts four seconds and the eccentric movement phase every two seconds. All in all, the German Volume Training is a simple and time-saving training method, since only a few exercises are used and you do not have to change the training weight constantly. Since little equipment is needed, you can easily run the GVT at home. The disadvantage, however, is that it lacks diversity and can not significantly improve your maximum strength.

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Training Method 2 - Core Training

That's basically it Core Training a mixture of functional gymnastics and coordination training, which gained not least by the training of the German national football team under Jürgen Klinsmann in popularity. This training method assumes that the body's strength comes from the core, so that the movements of the arms and legs are optimized from the trunk. The aim of the core training is therefore the strengthening of the body in the form of training for the abdomen, the back, the chest, the intercostal muscles and the muscle strands of the pelvis. Unlike other training methods, core training does not focus on individual muscle exercises, but focuses on exercises that use multiple muscle groups to functionally address entire muscle chains. Thus, it is possible to specifically eliminate dysbalances, improve balance and stabilize the spine and joints by strengthening the deep muscles. The result of the core training is an increase in strength and performance, which does not come primarily from muscle building, but is due to the more efficient cooperation of small and large muscle groups starting from the body's core. In practice, the training method is primarily used as a supplement to regular strength and cardio training. In this context, self-weight exercises such as various types of planks, which can be made more difficult by additional weights as desired, are particularly significant. Frequently, medicine balls, sandbags, weight vests, rubber bands or kettlebells are used. The big advantage of the core training is that it is dedicated to the body as a whole, so it is ideal as a basic workout for increasing performance in any sport. Due to the minimal need for equipment and the wide range of variations, you can also complete such training sessions at home or on the road in a hotel room. For good reason, the training method is therefore also part of the weekly training plan of numerous professional athletes of different disciplines.

Training Method 3 - High Intensity Training

At the High Intensity Training short HIT is the name of the program, because the already designed in the 1970s by Arthur Jones Trainingsmwthode is designed to be more intense, shorter and less trained. Accordingly, the focus of HIT training is not on the sheer quantity of repetitions, but on the quality of each sentence, so you can train effectively and still save a lot of time. The aim of the High Intensity Training is to use the training as strong as possible adjustment stimulus to set, which is triggered in particular by the training to muscle failure. Although other training methods consider training to failure as counterproductive, this is a sign of maximum stimulation in the philosophy of HIT training. Training up to muscle failure is not the same as the absolute destruction of the muscle, but is understood only as the point from which no further repetition with good form is possible. The bottom line is that a high-intensity workout, which takes the form of a full-body workout, lasts a maximum of 30 minutes, whereby in particular heavy basic exercises are carried out, which burden as much of the musculature as possible at the same time. To achieve this short training time, sentence pauses are shortened to a maximum of 60 seconds and, from time to time, supersets for different muscle groups are also integrated into the program. Due to the intensity and the strong stimulus, the central nervous system is more heavily loaded so a longer regeneration is necessary. This also reduces the number of weekly training sessions to a maximum of three. That's the only way your body gets the rest he needs for sustainable performance. Advantage of the training method is undoubtedly their effectiveness paired with the massive time savings, so that the training system can be perfectly compatible with the family and the profession. A disadvantage, however, is the condition that occurs due to the low training volume, not having trained enough, which can sometimes lead to motivation problems.

Training Method 4 - Hypertrophic Specific Training (HST)

Unlike many conventional training variants, the HSTTraining method very closely to the scientific knowledge about muscle building. The so-called hypertrophy-specific training focuses in particular on processes and factors that control the hypertrophy in the muscle cells. Basically, the HST training is based on four central pillars. The first pillar refers to the mechanical stress to which the musculature must be exposed in order to produce optimal hypertrophic action. However, this training method is less about the burden of muscle failure, but rather about the training with relatively heavy weights, which ensure that as many muscle fibers are activated and thus stimulated to hypertrophy. The motto of HST training is: train clean but as hard as possible! The second pillar of HST training is based on the scientific realization that total muscle recovery after a workout typically takes between 48 and 72 hours. Consequently, this training method is designed to load each muscle group every two to three days and thus provide each with a fresh Hypertrophiereiz. However, high split training plans can not be meaningfully implemented, which is why the use of this training method, especially a whole body training approach with numerous basic exercises and only a few isolation exercises is. In order for the regular load to lead to significant increases in performance, the training weight must be increased progressively. The third pillar of the HST training method is therefore estimated to increase by 5 percent per training session from a scientific perspective. This increase can be achieved both by weight gain and by increasing the repetition number. Finally, the fourth pillar of the HST training method provides a strategic break of 10-14 days every six to eight weeks, allowing the body to fully regenerate and prevent plateaus.

Training Method 5 - HST Cluster

The HST Cluster Training is a training method that is very much oriented towards classical HST training and is actually a further development. This further development differs from the basic training method primarily in that the training intensity comes to the fore and the training frequency is in the background. In the practical implementation of the training method, the pillars of HST training are accordingly used in an adapted form. For example, with conventional HST training, fixed rate and repeat numbers are the order of the day, with the HST cluster only counting the total number of repetitions per exercise. Due to the progressive increase in the training weight, the number of sets increases with increasing duration of training. You regularly increase the training weight until you have to complete 20 sets of one repetition per exercise with a total of 20 reps. Since you can move significantly heavier loads, the intensity of this advanced training method compared to the HST training is even higher. Since the time resources of the advanced training method are a bit more generously distributed, you have the choice of whether to train according to a full-body plan or a 2-split. To make training even more efficient, you can also use the HST training method as a compass by performing one set for each muscle group without pausing, and pausing for 60-90 seconds after each round. Apart from these adjustments, the same principles apply to the HST clusters as to the classical HST training method. However, training as a training circle is recommended only for home training or for times when the gym is empty, especially since you thus easily take four to five stations at once in fog, what the other trainees certainly do not like.

Training method 6 - Doggcrapp training

Behind this peculiar-sounding training method, which translates into as much as "dog dung" means is the American bodybuilder Dante Trudel, who is also known in the scene under this pseudonym. According to his opinion that in modern bodybuilding compared to the achieved results clearly too much training, he has developed a very innovative training method, which is based on a significantly lower training volume and based on 5 principles. The first principle is: high training frequency, high intensity and low training volume. In practice, the sees Doggcrapp-Trainingsmethode three training sessions per week, each interrupted by a rest day. The goal is to train each muscle group by a split of two three times in two weeks, with only one exercise per workout per muscle group. The special thing about this training method is that you select three exercises that are as complex as possible for each muscle group, so that you complete each of these exercises only once during a two-week cycle and thus set as many different stimuli as possible. The second principle of the Doggcrapp training method refers to the consistent use of rest-break sentences. With this training method, you first take a weight that you can move clean 10 times. Once you've pushed your muscles to their limits, you pause for 10-15 deep breaths and in turn perform as many clean reps as you can to muscle failure. This procedure will be repeated again. The goal of the training method of getting stronger from unity to unity is manifested in the third principle, which is the continuous increase of the burden. Whenever you make 15 absolutely clean reps as part of a rest break set, the training weight is increased. The fourth principle of the training method is aimed particularly at experienced athletes who want to further increase the achievable growth stimulus. Perform a static repetition at the end of each rest-break set by holding the weight in the end position for a while. We rounded off the Doggcrapp training method by an extensive stretching, in which each trained muscle group is stretched for about 60 seconds.

Training Method 7 - Individual Performance Picture Method

The individual performance image method, ILB for short, is a relatively simple training method that is particularly suitable for beginners and slightly advanced athletes as it focuses primarily on proper periodization and selection of the correct training weight. The large, multi-month macrocycle of the training consists of three consecutive mesocycles, each lasting four to six weeks. Power-strength, hypertrophy and maximum-force cycles alternate, stimulating your muscles in different repetitions to train the various functions. Typically, a repetition rate of 15-25 per set is used during the force endurance cycle, while a maximum of six repetitions per set are performed in the maximum force cycle. Characteristic of this training method is also the consistent use of isolation exercises during the hypertrophy cycle. To find the ideal workout weight, a performance test is taken before each mesocycle. For example, before the hypertrophy cycle, you can check the maximum weight you can use for 10 clean repetitions. In the case of the force endurance cycle, the mark is 20 repetitions and the maximum force cycle is 6 repetitions. Ultimately, the weight gain in this training method always takes place when you create the maximum number of cycle-specific repetition numbers in the last sentence of an exercise. If a macrocycle is finished, the next macrocycle starts immediately after a two-week break.

Conclusion

As you can see, in addition to the classic three-rate hypertrophy training, there are many other training methods that you can use to achieve your individual goals. Which training method is the right one for you, you have to find out by your own experiments, however. But give each training method a few months to take effect and do not rush the system. That way you will not advance your muscle growth.