Bodybuilding Training Methods Techniques
Whether you are a competitive bodybuilder or not if you are "pumping iron" to add muscle you will be very aware of the dreaded plateau where you stop getting the muscle gains. This can continue for as long as you train if you do not change your training and your workout exercises, sets and reps.
Everyone has an area on their physique that they would like to improve upon for their next show or next big diet, or you just have a genetically weak body-part. By using these training techniques for specific muscle groups can make a dramatic difference in the appearance of a muscle in a short period of time.
The first torturous training technique is Drop-Sets, Triple Drop-Sets, & Quadruple Drop-Sets. Many people have heard about this technique, tried it, found it too mentally taxing to do on a continual basis, and dismissed it as bad news. Any kind of drop-set performed with maximum intensity can produce amazing results to a bodybuilder who is looking to improve a desired area of his or her physique.
A drop set is a set where you do as many reps as you can with a certain weight, then immediately lower the weight and do more reps. There should be as little rest as possible between sets. However you need to know that drop-sets, although effective, can lead a bodybuilder or weight trainer into a state of overtraining if they are used in a high volume training routine, and performed on more than one workout through-out the week.
This means that drop-sets should only be used when trying to prioritize one muscle group at a time and they should not be used on more than one body part in your workout week. Single drop-sets (when you go from one weight to failure and reduce the weight immediately after for another set to failure) are productive if you have already performed a triple drop-set in your workout and you just want to get an extra burn before calling it a day.
Triple drop-sets (when you perform three drop-sets reducing the weight and going to failure on all three sets) are a very productive way to take a normal exercise and make it very torturous. A triple drop-set taken beyond failure is one of the most torturous techniques to shock a muscle into a new growth stage.
Triple drop-sets should be used on compound exercises and most isolation exercises. However, I don't feel that it is a good technique for single-arm movements. This is another highly effective training technique to shock your body into new growth.
Last but not least is the quadruple drop-set which is basically taking a triple drop-set one step further and continuing onto a fourth drop-set to failure. With a quadruple drop-set you are doing a four set drop-set, while taking each set to failure. These are effective to perform on maximum intensity sets for lagging body parts.
For instance, this training technique can be used very effectively on an exercise such as the pec-deck fly machine for chest, where you can really isolate the chest. Using this technique on the last set of your isolation exercises can really up the ante of your workout intensity.