ILDING 10110 Ways To Take Your Training o The Next Level pg eC end een emg BUC alc ene ee ongratwlations on making bodybuilding Ro toe EA ee DUM a om Cte o ee cried Pie eC Sac oar ae Coe Cocca " Roe oeceaes sciatic bacon ree rd Perc GMs Meu ee eT tad Dee ROTC Cm nT eo mc cence to incorporate new techniques into your training pro- gram. Continuing the learning process and knowing Re ST Omar ELE CCC heer a et mee cer Te real sec COTE UC Meaee Come Ug Roa a ae a Re niques includes some old- set a big bang or yar tuck wan ee ee ching eto Cn en's ye on One Fithess in Deltona, Florida. ee fe ech a ow eas eae a aera anes sre " ‘nes te 0 = A of each exercise. M se to the next without stopping to rest. Af perce SS eee ne Sarit ih he seus and goes 0 RRA a a one or more at all Cres Ton merctcrs ang whenever change is warranted.tect : eaeey Reduce Rest Periods Wave Between Sets | Work Sets Sim cheeina cut everyone ese at the oym AS 22 jng 20 ssn between sets and start checking your watch, past a weight plateau? it Most weight- p you're having trouble iting a itor and powertiters know that to Particular weight or you ‘make maximal strength gains, mus- ‘want to progress to a heavier one, give this tech- | cles need to be wallrested before KN nique ty Let’ say you've been squating 215 for ‘he next set begins. But to increase. {ve reps but just can’ hit 225. Try this: Do your J scl ss short rast prods of By ¥2T-UP sets frst, then perform a wave: Do 30-60 seconds are the way to 00 179x5, 19545 and 21545, with 3-5-minute rest Brief rest periods stimulate more fr] i P2rods between each set. (Even if you can do growth hormone. than longer rest Bid reps, slop at five.) iter a 3-B-minuto rest Petiods, maximizing musele growth perform the next wave by doing 185x5, 205x5 and and fat loss. Use the 30-60-second tien 22595. The reason it works is somewhat so technique or try 2 workrest ratio of = % enttic — impraved neuromuscular faciitation — 151, where you rest for the same . gut we've used it successfully with Olympic ath- amount of time i takes you to per- letes. Do the wave on any exercise and wave Bye~ form the set bye to your old personal recoris Changing the Overload During a Set Aer ‘supramaximal weights Were handled only during ether nega- | tive-type movements such as lowering a heavy weight very siowly or partial move- ‘ments such as lifting a heavy weight over {ul strategy to tap into the benefits of overloading. Begin by hang- ing chains off your squat bar. As you descend, the weight wil get lighter (more chain isin contact withthe ground). As you ascend, the weight will get heavier (ess chain is in contact with the Ground). This can be done with many exercises like the bench ard oe wie ange of motion, Time to come out at hbernation | press. row and deadlift, Use chae with hal-inch tink sizes or and see whats outside the cave! Thanks to Louie Simmons and {_ grater with hooks or clamps to attach tothe harbel they can be ‘he Westside Barbell traning methods, you can sample this use- | found at most home-improvament stores. Tempo Changes/ Pauses hen i's time to mic it up a ile in the gym, cen te tracitional timing recommendation of two seconds on the Concentric and four seconds for the eccentric. | Perform the same exercises you already do, but change the tempo. Do all your ‘eps either very quickly oF very slowly. Use pauses on the éccenivic movement and vary the number of ‘pauses and the hold times. For example, during ‘the lowering or eccentric portion of a pull-up, pause three times for fve seconds each. Of after the eccentric portion of the bench press, hold the bar on your chest for 3-5 seconds and ‘then explode the bar up. Have your training partner vary the pause times and just cue you when to lift,Stimulation Weight Sets Foc nt riya ctr seta ing, choose the double-simuiation method Fob Wagner, MEd, CSCS, head strength coach at the University of Pennsylvania (Philadelphia), says a double-stim workout places high demand on the neuromuscular system, wich leads to betierthan-average gans in strength, speed and power Perform two warm-up sets of a movement (your fist for a given bodypart). Next, perform a segment of one set for five reps, rest, then perform a set with a heavier weight for one rep. Repeat this two mare ‘times. If you know how much you can lift one time (RM), use the fol- lowing percentages and reps ‘Warm-up: 60%X5 reps, rest, 70%x5, rest (optional thd warp se of 7838, rest) ‘Segment 1: 80%x5, rest, 90°%xt, rest Segment 2: 80%x5, rest, 90%x1, rest ‘Segment 3: 80%5, rest, 90°%x1 Rest period Focus on ling the weghts as qucky as posstle Power Movements ain a sacret of the Olympic athletes: “To inorease power, strength and eed, perform explosive power move ments such as power snatches and power cleans. Get a qua fied coach to teach you the proper technique behind these Useful exercises, Pick one exercise and doit early in your work- out session whan you're fresh, Keep your reps to five or less and perform 3-5 sels. Initial, your goal should be to leam ‘proper technique, not to see how much weight you can lift. Let your technique or coach ba the quid for increasing the weight you us It wil take some time fo lear these exercises, but the return is well worth the investment. miss hopping, skipping and Dow jumping, playing with balls ike you did hen you were a kid? Incorp: orate balance traning into your workout program to (ive It a boost. Not only will balance training im- prove body awareness, but it will also allow you to lift heavier weights, which can translate into bigger muscles, Try doing single-leg squats without holding on to anything. Vary the position of your free leg for each sel 50 that i's in front of you, beside you, then behind you. To make this even more challeng- ing, hold a dumbbell in each hand. Challenge your upper body by placing your hands an a Swiss (stabilty) ball during push-ups. Don't have a stability ball? Wel, that’s what old tre tubes are tor. Forget floating down the river; instead, stand on the tube while performing simple weight-Waining exercises for a down- home balance experienceBODYBUILDING 101 j Agonist/Antagonist Muscle Groups W ppose bell ro and biceps curis presses (chest) (hamstrings), to rest while the cle groups reinforces burnout. all of these trai antto de ing volume? Do ‘ease your workout time while incre upersets with movements th other. For example, superset bench ) (quads) with | Supersating f muscles time posing mus his doing in an article on training? We i because rest is an integra ring se IFBB pro bodybuilder C ‘precompetiton routine includ ke sleeping and eating an during gruel ent or decreas ind you'l ave the energy 10 incorporate jons into your routine and take