What is the best workout 1
8 muscle building training methods that also help with fat loss (no.1 should not be missing in any plan)
Do you know the 8 most important fat loss and muscle building training methods?
You do strength training regularly, your training plan contains all the important muscle building exercises.
What if, in spite of everything, the success fails?
It is quite possible that you are doing everything rightexcept for one critical point ...
The good news is that changing training methodology will, in most cases, not cost you time. On the contrary: in some cases, it could even be your training time shortenwhile increasing the effectiveness of your training.
In this article you will learn:
- Why the training method plays a critical role if you want to lose fat or build muscle.
- What are training methods?
- 8 basic training methods you should know.
- How to easily integrate the training methods into your training plan.
This article was created in collaboration with my friend and colleague Berend Breitenstein.
The training methods presented below are an excerpt from his training book The Bodybuilding Bible, which has just been published in a brand new edition.
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Why should you concern yourself with training methods?
I still remember my client Tom, a family man who is approaching 50.
When we met almost 2 years ago, he had been training with weights for several years.
Although he does a lot of endurance sports, his waist size has grown insidiously in the years before - until his favorite pants no longer fit him.
"That's enough! It can't go on like this, ”he says when we start working together.
Tom is highly motivated: In his mind's eye, he sees himself as a sprinter: slim waist, muscular.
This is his long-term goal, but after a short time with the new nutrition and exercise program he is enthusiastic:
"In the last few months I've gotten stronger faster than in the years before."
In addition, his body fat percentage has visibly decreased: "I last had this waist size in my twenties."
Nice side effect - not only for him, but also for his wife: when it comes to the sex drive, he feels two decades younger.
The key to his advancement is no secret that is only withheld from my paying coaching clients.
There are the 4 elements of the M.A.R.K. Formula. The greatest levers for Tom were as follows:
Strength training was on Tom's agenda several times a week for years. But one of the reasons he stepped on the spot was that the very first of the training methods, which you are about to get to know, was not part of his training.
Tom is not an isolated incident.
I see a lot of people in my gym who go on irons regularly - for years. But they are not making any progress.
Who knows, maybe it's okay for them to keep the status quo? But maybe it's also because a critical element is missing from your training plan ...
What are training methods?
Proper strength training means only one thing:
The goal of your training is supercompensation.
You want to get better And you can only achieve that if you do two things:
- You put one Training stimulus. To do this, you want to leave your comfort zone during training.
- You give your body enough time recreation between Your training sessions. Not too much and not too little.
So that you can even set this training stimulus, you want your training with the necessary one intensity carry out.
The intensity of your training is essentially determined by:
The training method determines how you design the sentences and sentence breaks in one or more exercises in your training.
As you can imagine, not every training method is suitable for everyone who stays at it. More on this in the next section.
8 training methods that stimulate muscle building and reduce fat
In strength training, there are a variety of different training methods for building muscle.
You are now getting to know the most important tools with which you can use theintensity Can adapt your training to set an optimal training stimulus.
Which training method is right for you depends on your training experience:
- Beginners (up to 6 months of training experience): If you're just starting out with proper strength training, you should only be doing the Overload method (# 1) and the Pyramid training (# 2) work to gently and gradually introduce your body to weight training.
- Advanced (more than 6 months of training experience): In addition to the use of basic methods, intensity-increasing methods are also part of the training (# 3 to # 8) makes sense.
Now let's go through the individual training methods one at a time.
Training Methods # 1 - Overuse Method
The overload method is one of the two basic training methods in strength training.
Your muscles only react with growth if you use them to a greater extent step by step during training.
With the overload method, you can do this in one of two ways:
- You increase that Training weight for a certain number of repetitions per set.
- You raise that Repetitions per set with a certain weight.
Let's put this into concrete terms with an example.
For example, let's say you could do 6 reps at 60 kg on the bent barbell row today.
If you can do 6 reps at 65 kg or 10 reps at 60 kg in two months, you've used the overload method correctly.
Training Methods # 2 - Pyramid Training
The second of the two basic training methods in strength training is pyramid training.
The most common variants of pyramid training that have become established in training practice are these two:
- the truncated pyramid and
- the inverted truncated pyramid.
If we look at the structure of the training sets and repetitions, it becomes clear where the term “pyramid training” comes from.
You can probably imagine that this is not about outdoor fitness in front of the historical backdrop of the Nile Delta.
The truncated pyramid
With the truncated pyramid, you increase the training weight with each set while you decrease the repetitions.
Example:Squats with the barbell.
- Warm-up: 1 to 2 easy sets of 10 repetitions each
- 1st set: 60 kg - 12 to 15 repetitions
- 2nd set: 70 kg - 10 to 12 repetitions
- 3rd set: 80 kg - 6 to 8 repetitions
- 4th set: 85 kg - 4 to 6 repetitions
The inverted truncated pyramid
The inverted truncated pyramid is - the name suggests - the opposite of the truncated pyramid.
After warming up, start with the heaviest possible weight.
In the following sets, you lower the weight load while increasing the number of repetitions at the same time.
Example:Squats with the barbell.
- Warm-up: 1 to 2 easy sets of 10 repetitions each
- 1st set: 95 kg - 4 to 6 repetitions
- 2nd set: 85 kg - 6 to 8 repetitions
- 3rd set: 75 kg - 8 to 10 repetitions
- 4th set: 65 kg - 10 to 12 repetitions
Tip: pyramid training
If you want to set particularly intense growth stimuli for your muscles with pyramid training, I recommend training according to the inverted truncated pyramid.
You are the freshest mentally and physically at the beginning of your workout. Therefore, you can do higher weights or more reps per set with the inverted truncated pyramid than with the truncated pyramid.
Training Method # 3 - Intense Repetitions
For the training of intensive repetitions you need the help of a training partner.
That's how it's done:
- First you complete a certain number of repetitions in one set on your own.
- As soon as you cannot manage any more repetitions on your own, you can follow up with one to three intensive repetitions with the help of your partner.
example: Incline bench press with the barbell
You did 7 heavy repetitions on your own. Because you know your body, you feel that you can no longer do the 8th repetition on your own.
Now is the time for your training partner. He gives you just as much support as necessary in the upward movement so that you can manage the eighth repetition - and possibly even follow up with a ninth and tenth.
Tip: intensive repetitions
In order for you to get the best possible benefit from the use of intensive repetitions, you need a training partner with whom you can harmonize well.
He should guide you in performing this training methodneither too much help - and thereby reduce the training intensity - nor should he help youtoo little support and thereby risk that you can no longer complete the movement.
Training Methods # 4 - Slimming Sets
The training of decreasing sets is a variation of the truncated inverted pyramid.
Even with decreasing sets, as with the truncated inverted pyramid, you start with the heaviest weight in the first set. For the following sentences you then reduce the weight.
Now what is the difference between decreasing rates and the inverted pyramid?
It's all about the break!
When you train with decreasing sets, you do not take any breaks, or only minimal breaks, while you reduce the weight.
A decreasing sentence is made up of a certain number of individual sentences.
This number of sets is usually between 3 and 5 sets within a decreasing set, which are trained one after the other without a break.
Result: Your muscles will burn and react with new growth through the use of this shock method.
Tip: decreasing rates
It is best to train slimming sets with the help of a partner who will take over the individual stages of weight reduction for you and who can help you in the event of muscle failure.
If you are into the training of decreasing sets without If you decide to help your partner, for safety reasons I primarily recommend exercises in which you can end the movement safely in the event of muscle failure.
Good examples are barbell curls while standing or the leg press.
Training Methods # 5 - Supersets
With super set training you combine two exercises.
This means that you perform a set of the first exercise and then - if possible without a break - you follow a set of the second exercise.
Only after completing the set of the second exercise does the regular pause follow (e.g. 60 seconds) before you move on to the second set of the first exercise.
Repeat this procedure until you have trained three or four supersets, for a total of 6 to 8 sets.
Supersets are a very good method for increasing the intensity of training because of the fast training pace caused by the minimized pauses between the sets.
Tip: super sentences
You can train supersets for two different muscle groups. For example, you can combine chest and back training by combining, for example, push-ups and pull-ups with a wide grip in one superset.
You can also use supersets to train a single muscle group. The training of super sets for a muscle group is also known as the "pre-exhaustion principle". For example, in chest training, you could combine dumbbell flyes on the flat bench and barbell incline bench press into a superset.
Training Methods # 6 - Tri-Sets
When training tri-sets, you combine three exercises with each other.
And in this way:
- You do one set of each of the three exercises without a break.
- Only now do you take the planned pause in sentences.
- Then you continue the tri-set with the second and possibly third cycle.
You can use Tri-Sets particularly effectively in training the abdominal muscles. For example, a combination of the exercises hanging leg raises, lying leg raises on the bench and crunch on the floor can be used.
Training Method # 7 - Partial Repetitions
Partial repetitions are another excellent training method for increasing intensity.
Partial repetitions, similar to intensive repetitions, follow the training of a certain number of fully executed repetitions under your own power in one set.
However, unlike intensive repetitions, you can train them without the help of a partner.
example: Concentration curls with the dumbbell
You have completed 6 heavy repetitions of concentration curls and feel that you would not be able to do another repetition over the full range of motion.
Instead of ending the set now, stop lowering the weight until your arms are fully extended. Instead, you stop halfway and then bend your arms back to the starting position.
Two to four partial repetitions at the end of a set will make your muscles burn and can create very intense growth stimuli in your upper arms.
Training Method # 8 - Maximum Contraction
If you are training with maximum contractions, then you hold the movement within an exercise at the point of greatest tension for about 2 to 3 seconds.
example: When training pull-ups, stop in the position in which your chin is above the pull-up bar.
Now you tense your broad back muscles as much as possible before you lower your body back to the starting position and then do the next repetition.
Maximum contractions also enable you to specifically train the mind-muscle connection.
Tip: maximum contraction
You can expect the best results with maximum contractions if you first train a certain number of repetitions without stopping points and the maximum contractions within a set on the last 3 to 5 reps limited in sentence.
When you have maximum contractions within a set from the first rep you have to reduce the training weight compared to training a set in which you first completed a certain number of repetitions without a break point.
How to integrate the presented training methods into your plan
Regardless of whether you want to lose fat or build muscle: With the eight training methods presented, you are well equipped to make further progress:
- Overload method
- Pyramid training
- Intense reps
- Decreasing sentences
- Tri sets
- Partial repetitions
- Maximum contraction
The first two training methods represent basic training principles Overload method each of us should use it in our workout.
The other training methods help the advanced among us to increase the intensity of the training if necessary in order to set a training stimulus even if your body is already used to intensive strength training.
Again, I wouldn't make things unnecessarily complicated for myself.
Keep it simple!
If you are an artist sculpting your body, training methods are different tools in your toolbox.
You don't have to use them all at the same time:
If you have not consciously used any of the methods presented so far, you should go with the Overload method start. Your muscles only react with growth if you push them a little more with each workout.
If you have already successfully implemented this principle, you can start pyramid training.It is particularly useful for those exercises of which you are training three or more sets.
If you only want to spare a little time for training, you can use supersets and tri-sets to shorten the break times.
One last recommendation: once you've decided on a training method that works for you - stick with it.
Successful followers maintain a routine that allows them to make measurable progress for about 8-16 weeks.
As long as a training plan moves you measurably, you can stick to it. After that, a change is due.
Did you like the article?
Natural bodybuilders have learned how you can shape your body according to your wishes through diet and training - like a work of art. You can use these methods for yourself. Even if you are not a bodybuilder.
If you want to learn more about how to put the presented training methods into practice, you should take a look at the freshly printed new editions of Berend Breitenstein's "Bodybuilding Bible" (many exercises, some methodology) and "Power Bodybuilding" (methodology).
Berend is one of the most successful natural bodybuilders in Germany, founder and president of the German natural bodybuilding association GNBF, author of many fitness books, and a good friend. In episode 2 of the fitness with M.A.R.K. You can find out more about him on the podcast.
Question: Which of the presented training methods are you already using successfully in strength training? Which do you want to try? Do you know other training methods that you would like to supplement? Share your experiences and write a comment.
Photos in the article “Muscle Building Training Methods”: © Shutterstock.com: Improvisor, Flashon Studio, Syda Productions, Mark McElroy, Bojan656, baranq, Fotokvadrat, wavebreakmedia, Stokkete, FXQuadro, beccarra, Mark McElroy.
Category: Fitness with M.A.R.K., muscle buildingTags: fitness, fitness training, strength training, muscle building training, muscle growth, training, training theory, training plan, workout
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