Body Building Techniques

In bodybuilding, one must follow different techniques in order to gain best results of having that toned muscular body. It does not matter if you are a beginner in bodybuilding or an experienced bodybuilder, but if you want to see good results, then these techniques might help you get your gains.

One important technique in bodybuilding is the timed sets or repetitions. Timed sets involve movements done in a specific fixed count. It is consist of both concentric (positive) and eccentric (negative) halves that are done in a specific count. The concentric is the lifting part while the eccentric is the lowering part. These movements can be done on different or same time, provided that they are consistent the entire set. With this kind of technique, the eccentric movement is the one that builds the muscle. It stretches the muscle fibers and forces it to repair itself and become stronger.

Increasing your success with timed sets depends on the number of negative repetitions you complete in one sets. It usually take about five second count for an eccentric half in a set. An example of this technique is a seated quadriceps extensions. You may need to reduce the weight used in this exercise as you progress while seeing the result increase dramatically.

Another technique that one might used is pre-exhaustion. Pre-exhaustion is a technique where you isolate a muscle group by doing isolating movement on that group exclusively. This enervates the muscle group isolated. After they have been enervated they are now ready to the real workout by performing compound exercises with that muscle group included. The weight used in this technique is light to moderate. An example of this  is a leg extension exercise done in three sets for the quadriceps, then perform some squatting exercise.

Superset is another technique in bodybuilding that is a combination of two exercises in one set. It is done by doing one exercise after the other with no in between rest. An example of this technique is a barbell curl set  then followed by triceps presses with no rest in between. Superset  can also be performed to muscles belonging into the same group. A barber curls followed by preacher curls without rest is one example of this kind of superset.

Lastly, the technique called twenty-ones is a popular bodybuilding technique. It is called twenty-ones because you need to complete 21 repetitions. It is divided into three different sets with seven repetitions. The first seven repetitions are done on the lower phase. The second set of seven is done on the upper phase, while the last seven is done as a complete repetitions. An example of this is when you perform biceps curls by lifting the weight up to the midway of the curl, then you again do seven repetitions form top up to the midway. Finally, you'll do seven repetitions by lifting the weights until it reaches the top, making you feel exhausted after doing this exercise.

These are just some techniques that you might encounter when you go to the gym. You might find some techniques enjoyable and the others hard to do. In order to know what techniques suits you, try to do all the techniques mentioned and decide what bodybuilding technique you want to include to your exercise program. If you had decided what technique you will use, then you are now in the right track on having a body like a professional bodybuilder.