Bodybuilding is a form of body modification involving intensive muscle hypertrophy; an individual who engages in this activity is referred to as a bodybuilder. In competitive bodybuilding, bodybuilders display their physiques to a panel of judges, who assign points based on their appearance. The muscles are revealed through a process known as the “cutting phase” – a combination of fat loss, oils, and tanning (or tanning lotions) which combined with lighting make the definition of the muscle group more distinct.
Well-known bodybuilders include Charles Atlas, Steve Reeves, Reg Park, Arnold Schwarzenegger and Lou Ferrigno who starred on TV Shows and in movies . Currently, three time winner Jay Cutler holds the title of Mr. Olympia as the world’s top bodybuilder.
Bodybuilding techniques were developed to compete against the dreaded and feared plateau, the sticking point and/or the proverbial wall. Bodybuilding techniques are basic resistance training regimens designed to specifically increase muscle mass (hypertrophy) as compared to techniques utilized to increase sport specific requisites (speed, balance, coordination, agility, reactivity, flexibility, strength, etc.). Techniques described here involve hypertrophy of the muscle complex i.e. muscle, tendon, ligament, joints, and bones. As you focus on long-term goals, you must prepare the supportive structures to adapt and change as our muscles are continually growing.
Currently, a prevalent theory in gyms today is that of Progressive Overload Training or P.O.T. (an appropriate acronym as you will soon see). This theory has its basis is the belief that you need to lift more to get bigger, or progressively overload the muscles to cause them to grow. Without boring you with detail, this theory is flawed. If it were true, you would see 400 lbs. guys in the gym bench-pressing 1500 lbs! Progressive overload training produces diminishing returns, and ultimately can be career ending due to injury! But our body possesses adaptive ability so it will become accustom to anything you do. P.O.T.’s basic problem leads to a plateau, not improvement.
Continually changing the stress placed on the muscle groups prevents adaptation and forces the body to respond. Utilizing a variety of techniques not only breaks monotony in the gym but allows for periods of growth by alternating tissue breakdown (with overloading, heavy exercises, large resistance) and tissue repair (with rest, lighter activities, and various methods).
There are many different terms used to describe the same activity and part I and II of this brief article will include a few of the terms or descriptive titles to describe the different modus operandi. This is not an all-inclusive list. There are obviously a number of other techniques and routines not mentioned in this article, including ones utilized by inventive individuals. A larger collection and more detailed description can be found in a forth-coming book on the synopsis of bodybuilding to be published this summer. (Tune in to this web sight for more information) Please email me with your inventive ideas, I am always looking to learn and design new techniques. Ideally, you will take the ones mentioned and modify them to meet your needs and shock the heck out of your muscles.
The techniques described in paragraph form including the following information:
Name: What the technique is called (occasionally a few names will be mentioned) Resistance Level: Is the technique better utilized with heavy, moderate, or light weight. Rest: Suggested amount of rest during/between/after each technique. Explanation: How to utilize the technique.
Example: An example of the technique.
Resistance level and Rest are only suggestions! Changing or individualizing the techniques allows you to create your own technique and therefore add diversity to your workouts and astonish the muscles!