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Bulking-Cutting.com
New Products For Athletes
These
products are not intended to diagnose, treat, cure or prevent any
disease. These statements have not been evaluated by the Food and Drug
Administration. Use in conjunction with a well balanced diet and intense
bodybuilding exercise program. Consult with a physician prior to
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If
your training has been based around a six day split, cutting the
frequency down a day or more will give the body some much needed time to
recuperate. Below are some examples of how your training frequency can
be structured when coming off the above outlined programs. Here are
five, four, and three day splits that can be used. The choice of muscles
worked each day may be varied.
Workouts For Bodybuilding
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Increasing the Volume
Once
the frequency of training has been chosen, the next step is to choose
the number of sets or the amount of volume that will be used in the
routine. The number of sets selected will depend on the level of
intensity you'll be using. Intensity, for the purpose of this article,
can also be defined as the overall work load used in a training program
(determined by the frequency and number of sets employed). For example,
if you have been training to failure using a high number of sets, it
should be quite obvious that you cannot continue training in the same
manner. That said, to maintain the same level of intensity the number of
sets employed must be lowered. You do this because there is an inverse
relationship between intensity and the number of sets used in a workout
session. As seen below the number of sets chosen should coincide with
the frequency.
Below are some examples based upon the first two example routines I outlined above.
Spicing Things Up
Variety
is the spice of life. Although cliché, it's the truth though, and most
likely throughout your cycle, the repetition range that's been used has
varied. Post cycle, however, repetition ranges should stay the same if
they've been altered. Let me explain a bit further.
High
reps are known to primarily work on increasing the non-contractile
proteins and the semi fluid plasma between the muscle fibers. In
scientific circles the 140 pound lab techs call this sarcoplasmic
hypertrophy. Meatheads refer to this as "pump training." The other type,
low rep training, is called sarcomere hypertrophy. This is otherwise
known as power training. It works on increasing the size and number of
the sarcomeres that make up the myofibrils. Each type of hypertrophy has
a different effect. Bodybuilders and those purely interested in
aesthetics train using the pump method. Athletes who are in sports that
require explosiveness and speed train primarily using the power method.
Training
post cycle should focus on a variety of rep ranges. Low rep training
focuses on neuromuscular efficiency, which in turn is responsible for
strength production with minimal hypertrophy. Higher rep training
focuses more on hypertrophy while placing less emphasis on the
neuromuscular system. If one area is favored the other will suffer. So,
to stay big and strong it is imperative that you utilize a mixed rep
range in your training program. Below I've outlined the programs in
their entirety so you can see what the programs look like once all the
variables I mentioned have been added in.
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copyright 2006 All Rights Reserved
SIX KEYS TO SUCCESSFUL BODYBUILDING
To
make clear the simplicity of bodybuilding we arranged a list of six
basic keys to successful training. They're nothing new and read like the
same stuff in any motivational book on the market today. Yet they offer
valuable insight and are essential to getting started and sticking to
it.
1. Set a realistic goal - short and long term.
2. Plan an orderly and thorough routine to train the entire body.
3.
Make a commitment to stick to your routine for 4-5 weeks - - to begin
to see changes and benefits, develop perseverance
and create a habit.
4. Enthusiasm for training must be recognized as the main and driving force to perform successfully.
5. Ease into a training program with a wholesome, thoughtful nutritional plan - proper food, order and amount of consumption.
6. Be confident from the beginning that the application of these sound principles will produce the desired results.
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