In the world of body building, there are several basic concepts that are used by every body builder, whether amateur or professional. These concepts form the foundation of every workout. It’s all about consistency and discipline in the world of building muscle, as repeating the same good things over and over without lapsing will get you to the best place. There’s a new philosophy in the fitness world that’s taking hold of many people, as the benefits have proven to be great when adhered to. Let’s take a look at it in closer detail here.
The first basic concept of weightlifting is HIT, or high intensity training. This is a workout strategy focusing on single-set routines that target all the muscles of the body. These workouts are performed one to three times per week, and utilize high intensity exercises to produce results.
The basic rule of HIT is that every set after the first should be more strenuous than the first. These exercises call for sets of 8-12 reps each.
To make additional sets more strenuous, you’ll have to make adjustments to increase your workload. You can do this by adding weight, completing the set faster, or adding more reps.
The second fundamental principle of body building is the practice of periodization. This concept focuses on gradually increasing the intensity of workouts, mostly focused on weightlifting.
An example of utilizing periodization in weight training would be lifting relatively light weights during the first week that you begin working out, then moving on to moderate weights the next week, then heavy weights the week after that.
The purpose of periodization is to gradually introduce the lifter to heavier and heavier weights. This keeps the lifter working towards new goals and also aids in preventing injury or overtraining, which is a common problem for beginners.
Many weightlifters today subscribe to the hardgainer philosophy. This body building strategy utilizes a weight training routine that focuses on high-intensity workouts, which are helpful in stimulating increased muscle growth.
The hardgainer plan places an emphasis on all the muscle groups of the body so as to prevent imbalances. It typically requires training three times a week, but each muscle group is only trained once to allow adequate healing time between workouts.
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