I told you in the very first video from this intermediate series
you were going to spread your knowledge exponentially
and here
you are going to begin to know in a simple
but orderly manner
those principles, laws, systems and techniques
developed within bodybuilding
over the years.
Decades ago, weightlifters
repeated a movement with the same weight
until they were tired and then
they went on to the next movement
or they rested because of exhaustion.
Just in recent times different elements
have been classified
to help us achive the figure we want to have.
Let me explain you the ones we have used
in the begginer's routines.
Set system.
Pyramiding principle.
Set system.
In the 1930's and 1940's bodybuilders used to perform
one set per bodypart.
Now in ,this system, multiple sets of each exercise are used
to apply maximum adaptive stress for muscle growth.
For example:
Today's bodybuilders do 2 to 4 sets of 8 to 12 reps
of an exercise
to fully fatigue a given muscle group.
Often, the first set is done
with a light weight to warm up the muscle and surrounding connective tissue.
Pyramiding principle:
When using multiple sets for a given exercise
doing your first set with less weight
and higher reps,
gradually increasing the weights
and decreasing the reps for the rest of your sets.
Now let me explain you the systems
and principles which will help you to intensify
your routines as an intermediate.
Supersets.
Compound sets.
Staggered sets.
Muscle priority.
Supersets:
Working opposing muscle groups
back to back
taking as little rest as possible
between each set.
While a muscle group is trained
the other one is recovering and sometimes
it is streched while your set is completed.
With two muscle groups working out
more blood is pumped to that area.
For example:
alternating sets for opposing muscle groups
like biceps and triceps,
or chest and back
greatly increasing intensity..
Compound sets:
Alternating two exercises
for the same muscle group,
taking as little rest as possible
between each set.
Each exercise wraps muscles a little differently.
That's why doing two different exercises one after another
for the same bodypart
with little rest in between gets a deeper level
of stimulation and muscle pump.
For example:
Leg press and leg extension for quads
or bench press and dumbell flys
chest.
Staggered sets:
Training smaller or underdeveloped parts
like calves or forarms
in between sets for your major bodyparts.
For example:
Arnold Schwarzenegger
relied on this principle to develop his calves.
He did a set for chest
or back
or shoulders
then a set of calf raises
while the major muscle group was recovering
for his next set.
That way he alternated sets between
the major muscle group and his calves.
They had plenty of time to recover
between sets and at the end of his training
there were between 15 to 20 sets
of different calf exercises.
Muscle priority
or muscle priority principle:
Training an underdeveloped or weak area
first thing in your routine.
This allows you to dedicate it your maximum effort
while you are still fresh.
For example:
Say you want to improve some bodypart
you train it first before you get tired.
Or, if you are in a building cycle
trying to develope maximum size
and strength,
do your heavy mass-building exercises
at the beginning of your routine.
Finally, here is a checkbox
showing you the principles
and the stage they must be applied.
Please remember this,
If you are in a bobybuilding stage
it does not mean forgetting previous techniques
because they can be useful
in any given time.
So, being in the intermediate level
does not prevent you from using the set system
your learned as a rookie.
Well,
It is now time for action!
Good luck!
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