(Training and Workout Programs)
The Most Important Concepts To Understand About Weight Training.
One of the most debated elements about bodybuilding is training. Everyone has a different option about which training program is optimal and often conflicting information is to be considered. The reason for this is that not everyone is built the same and we’re all at differing levels of fitness and strength. The way a professional bodybuilder trains won’t be a suitable workout for an amateur weightlifter. By over-complicating things or creating additional obstacles for yourself, you may even put your progress into reverse.
The Importance Of Progressive Overload
The most important concept to understand in weights training is the idea of progressive overload. Progressive overload is ideal when gaining lean muscle mass is the goal. Progressive overload boosts your metabolism and enhances lipolysis and is the perfect way to train when cycling Anavar. This is effective because the more lean muscle mass you have, the higher your base metabolic rate (BMR) is, and the more effective your body is at burning fat.
In order to build lean muscle, you must get stronger with every workout. You accomplish this by progressively increasing either the weight or the number of reps with every workout. If you increased the weight from your last workout and don’t make your target amount of reps, that’s ok, because the next workout, you’ll use the same weight but likely find you’ll be able to squeeze out an extra couple of reps. When you reach your desired amount of reps (3 x 6-10), then increase the weight.
If you find you are no longer able to progress past a certain point, drop some weight from the bar (reset) and start over again. This will ensure you are always challenging your muscles and your central nervous system. If you don’t continually progressively overload your muscles by forcing them to work more than they are used to, they have no reason to adapt by growing.
Compound vs Isolation Exercises
There is always debate between athletes and bodybuilders about which is more effective, compound or isolation exercises, or a mixture of both. Compound exercises are exercises that work multiple groups of muscle at once (squats, deadlifts, pull ups, etc). Isolation exercises only work one muscle group. An effective way to consider the difference between the two lifts is: compound exercises add mass, while isolation exercises shape the muscle.
So, when we consider a sport like bodybuilding, you can understand why we have this debate.
Personally I consider compound exercises to be the best. It’s something that was drilled into me by old school bodybuilders, and I’ve never strayed far from that path. But as is with your diet, the best way is to try them both and see which one your body best responds to. You also have the option of switching between the two, for example do a program of compound exercises for three months and then switch to a program of isolation exercises. By doing this your weak spots will become obvious and you’ll be able to build a more balanced and stronger physique.
If you’re a beginner, or are looking for a structured training program, or wanting to increase overall strength, then compound exercises are the best way to do that. Because we are using multiple groups of muscle for any one exercise, more muscle fibers are being targeted and therefore experience a higher rate of growth. Compound exercises also release more growth hormone and will stimulate your appetite more.
However, if you have more experience in the gym, there’s no reason not to use both, either by supersets or individual sets. Ideally you want to be performing these as an 80/20 split, depending on your athletic goals.
All in all, you don’t have to alter your training too much when you’re on cycle, but you do need to ensure you have it dialed in before you start using any anabolic steroids. The same principles apply (lift heavy, get enough rest etc.). As with diet and nutrition, the key is to pay attention to your body to see what it responds to the best. Some people prefer only training 3 days a week, others prefer a 5-day split. It’s the quality of your workout that will yield outstanding results while using Anavar.
Below is an example of the popular 5-day split routine. One muscle group is trained per day. Workout for 5 days straight, then take 2 days rest. Arms can be trained at 3 sets of 6-8 reps. All the other body parts should be 4 sets at 6-8 reps. Take your time while doing the exercise and ensure you are completing a full range of motion.
Incline Dumbbell Press
Decline Dumbbell Press
Bent Over Row
Standing French Press
Close Grip Bench Press
Seated Dumbbell Raises
Upright Dumbbell Rows
Reverse Dumbbell Flyes
You can achieve this end result using many different methods, but there’s really no need to complicate things.
You should focus on the following principles:
- Rep ranges of 6-8 (sometimes even more – try going up to 15-20 once every two weeks for some variety, but stick to the former numbers primarily and focus on excellent form / sustained reps over rushed, ineffective reps)
- Set counts of 3-4 per exercise
- Regular supersets (including pre-exhaust varieties whereas an isolation exercise is performed before a compound movement, and post-exhaust whereas the exact opposite pattern is followed)
- Rest periods of no longer than ideally 60 seconds
- A total training duration of no longer than an hour
When combined, all of the above elements will lead to something known as sarcoplasmic hypertrophy. Sarcoplasmic hypertrophy is particularly useful for pumping “fluid” (plasma) into the muscle cells, and making the muscle itself appear more voluminous.