A lot of times we like to make fun of the way the modern bodybuilder trains…but without a doubt if your one goal is put on muscle mass, then who better to learn from then people want nothing more than to put on muscle mass?
When it comes to various training techniques to breakdown maximal muscle tissue, bodybuilders have had it right for years (whether we like to admit it or not). The bodybuilders of the golden era were not only huge and ripped, but still had their athleticism and health…and many of their training secrets have been all but forgotten!
What’s cool for guys like us is that we can incorporate a lot of these methods without having to resort to a pair of posing trunks!
So here are 7 forgotten secrets of the bodybuilder than can help YOU pack on some size before the end of summer (if that’s your thing)…
1. Drop Sets…Perform X number of reps with a weight, drop the weight down, then immediately perfom as many reps as possible with that weight and continue until death. This works awesome with stuff like weighted chins, weighted dips, glute ham raises, weighted push ups, and even sled dragging!
2. 21′s…perform 7 reps using just the first half of the range of motion, 7 reps using the other half, and then finally 7 full reps….works awesome with pulling movements such as pull ups, recline rows, curls, and glute ham raises.
3. Rest-Pause training…due to the recent popularity of “Doggcrap Training” (google it), rest-pause training has been brought back into the mix over the last 5 or 6 years. Rest Pause style sets allow for heavy weights and are best used with BIG movements…squats, deadlifts, benching, rows. Basically pick a weight that you can get 7 or 8 gut busting reps with, rest for 15 or so seconds, get another 3-5 reps, rest for another 15 seconds and then get another 2-3 reps. Set over.
4. Supersets, Trisets and Giantsets…great ways to save time, increase your work capacity and turn your training session into a metabolic scorcher. Supersetting upper body pushes with upper body pulls is a classic…bench and row, dip and chin…all good stuff. Then you have things like lower body leg matrixes such as performing 20 sandbag squats, sled drag x 30 yards, sandbag walking lunge x 20 steps, jump squat x 20 reps…try doing THAT for 2 or 3 sets!
5. 10×10 Method aka German Volume Training…first made popular by Vince Gironda, this is an extreme method to pack in a shit ton of volume, literally FORCING your muscles to grow or die. While you could use this for your big movements like squats and benching, I prefer as a means of getting in accessory work and bringing up weak areas. Try doing 10×10 chins, dips, glute ham raises, recline rows, etc (not all in one workout!).
So there you have it…5 ways to add some octane to your workouts and maybe an inch or two to those guns haha!
source:www.dustinlebeltraining.com
