The barbell squat is one of the most misunderstood, or otherwise neglected, exercises in strength training. Many trainees perform it incorrectly, while others avoid it like a painful pandemic. The importance of intense leg exercises cannot be undermined in resistance training programs, since muscle growth throughout the body can be negatively affected. While genetic limitations differ between individuals, in general, human muscular systems require symmetry. They will stop responding to growth cues if an extreme imbalance starts to unfurl, in order to remain a fully functional organism. Learning how to squat correctly is essential for building a stronger and more muscular body. Squats also help promote a greater tolerance to the stress of intense exercise. Read More »
Category: 2.4 – Training Theories
As a bodybuilder progresses in size and conditioning, certain changes must be made for continued success. Frequently, an increase in food fills the void that is responsible for handicapping further progress. Sometimes a basic need for more quality sleep and rest is required. Other times, the resistance training program prescription needs a total overhaul to accommodate an advanced level of conditioning. For advanced strength athletes, performance inroads can become so pronounced that accommodations must be made to avoid over reaching. Eventually, strength athletes need to reorganize a program’s volume, intensity and frequency. High-intensity and low-volume programs have been successfully applied by many advanced bodybuilders. Read More »
The human body is a magnificently adaptive organism. Unlike machinery, muscular systems can respond to escalating demands by becoming stronger. No matter how hard and fast a car is driven, an automobile remains the same. In response to a progressive training stimulus, muscles are capable of increasing fiber diameter, transforming architecture and manipulating energy systems. To truly maximize a training session, the period immediately prior to exercise must not be spent carelessly. Properly preparing for resistance training can greatly impact performance. Bodybuilders typically undergo specific rituals before to training, to include: warming up their core temperature, stretching a muscle belly and massaging an exercised area. Read More »
There exist some fundamental concepts for maximizing muscular force and size. Training sessions must use progressive overloads to surpass previous fitness thresholds. A bodybuilder must remain specific to a certain training goal – to gain muscle, lose fat, increase endurance or strength – which is especially crucial to the success of sports-specific training. Resistance training programs must also contain variations for long-term progression. The methodology of periodization provides structure in continuous training programs in a way that allows a fitness stimulus to remain optimal. The idea is to map out a plan for progressive overloads with variations in training.
It’s amazing how some people will remain consistent with the same resistance training program – some spend years being consistent in the gym, yet acquire little as a result. Bodybuilding is about building the body – it’s about progression in muscular size and force producing potential. Read More »
The road to developing a big barbell Bench Press follows a chronological list of pivotal events. There is no specific time period to graduate to a greater level, only consistency and proper motivation will determine the success rate.
A man is often characterized by the size of his upper body while women fall victim to the shape of their legs. Men become so preoccupied with the bench press, they sometimes avoid the free-weight version to circumvent any obvious evidence of a weak upper body. However, free-weight movements are necessary components to building a larger upper body since the loads are moved through space, placing a natural resistance against the muscle – superior to machines which suspend loads from cables. Read More »
German Volume Training is a method of strength and mass building endorsed by Charles Poliquin. Gains of 10 pounds or more in six weeks are not unusual. Poliquin’s research into strength training is extraordinary to say the least. His methods work. The following is based on his advanced GVT protocol. This routine is meant for advanced athletes with strong mind-muscle connections and abilities to cope with intense training. If training progression has stalled, then a new routine may be in order to get back on track. It may be necessary to take a few days of recovery and detraining, before beginning an advanced volume training split. One step back – three steps forward. Read More »
The goal of achieving faster run times should involve training the body as a whole to address several important factors that may be weighing your current efforts down. Overall, implementing variety in your training is important to keep your body improving and your mind fresh, but there are several issues that need to be developed when seeking a faster run time. Read More »