There are many different routines and strategies that different people use to build muscle. However, there are also a few fundamental concepts that are used by any bodybuilder, from the beginner to the professional. These concepts form the basis of any weight training program.
High intensity training, or HIT, is one of the most basic elements of any muscle building strategy. This kind of training involves doing weight training workouts consisting of single-set, full body routines. These routines are performed one to three times a week, and should be completed in a short period of time to maximize their intensity.
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.
Since each set after the first needs to be more intense, you’ll need to add weight, do more reps, or complete the set in a shorter amount of time than you did in the first set. In this way, your sets keep scaling up in intensity.
The second fundamental concept of any weight training strategy is to stagger the intensity of the workouts. This process, called periodization, involves increasing the intensity of the workout from week to week.
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 concept of periodization is very helpful for beginners in weight training since it gradually increases the intensity of the workout, giving the body more time to acclimate to the heavy weights and reducing the chances of injury. It uses a step-by-step ladder to ease beginners into the world of weight training.
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.
This concept aims to work all the muscle groups of the body to provide a balance of strength. Those following this philosophy lift weights three times a week, but the only work each muscle group once every week.
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