Stresses progress in bodybuilding! Types of progression and why is it necessary?

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The topic of today’s article is very important and essential, because without this information you will not be able to achieve great success in bodybuilding. This information will be useful for both men and women. It goes about such a thing as a progression of loads in bodybuilding ! You will learn what are the kinds of progression and why is it necessary ?

 

Progression loads – this is when you are constantly complicating their training program, one way or another. For example: today shook 80kg for 6 reps, and a week later 81.25kg 6 reps. Or, today shook 80kg for 6 reps, and a week later 80kg 7 repetitions. All of this is progress.

 

Why progression of loads?

It so happens that our body is always striving for a state of rest. He skillfully uses energy and adapts to all conditions in order to survive. When you exercise in the hall, the body gets a new stress and then, during the holidays, it adapts to this new stress through muscle growth (if the training was aimed at muscle growth). That is why, to build big muscles, the body has to constantly get new stress. And this is the stress creates – the progression of loads. That is, we can say that the progression – is the main factor in the growth of muscle mass and strength .

 

If your workout does not change for a very long time, and the body, respectively, will not change. It is simply no reason to do it, because it so perfectly copes with this load. Muscles – it is an additional energy consumption for our body, and it is not profitable to keep them. Therefore, for every new kilogram of muscle, have a good sweat.

 

You’ve probably noticed that most rapidly progressing beginners (those who first took up the dumbbells). This is for the reason that their bodies are generally not adapted to the load. Even if they will do all 3 exercises (bench press, pull-ups and squats), it will be supernovae stress, which subsequently start the process of muscle growth. But, if the newcomer does not understand what the progression of loads in bodybuilding , this growth is very fast stop. For example, for 4 months of a person he raised his bench press from 35kg to 60kg and well put on weight. After that, the next 3 months his bench remained at 60kg, with the result that has not produced any of increases in their own body weight.

 

Why did it happen? Man practicing 3 months and has not received a single gram. And there was so because there was a new stress! The body is used to load the data, and he copes with these 60kg on the bar. He has muscles enough to shake this 60kg, and he had no reason to grow new muscle, which will ask for additional energy (it is not profitable, as this extra cost).

 

Conclusion:

  1. There is progress (the new load) – muscles grow (it is as if the body makes it clear that the load is constantly growing, and it is extremely important to have big muscles to cope with this load, because without them he would not survive … something like this).
  2. No progress – no need for new muscle (and this is enough for survival).

 

 

Types of stress progression bodibildnige:

 

What is it and why it is needed – you get the idea. Now it’s time to talk about what kinds there. I believe that there are 10 kinds of progression. Five – key (which can be used on a regular basis), and five – minor (sometimes you can include them in your program, to shock and surprise your muscles and thus give a boost to growth).

 

5 basic types of progression:

 

№1. Weight gain on the equipment!

This type is the most popular method of progression in bodybuilding. 99% beginners use this method in their training, so it is very easy to understand and use. The essence of this method lies in the fact that each new training (or at least 1 every 2 weeks), your working weight on the equipment (on the barbells, dumbbells or simulators) must constantly increase. No matter how much harder will be the bar (at 0.5kg or 2.5kg), the main thing that it has become harder.

 

, Analyze the example make it more understandable. Imagine your working weight in the deadlift with straight legs – 70kg (8 repetitions). If so, this kind of progression should be as follows …

 

Option one (ideally):

№1 Week

Dead traction on straight legs – 70kg * 8 reps

Dead traction on straight legs – 70kg * 8 reps

Dead traction on straight legs – 70kg * 8 reps

Dead traction on straight legs – 70kg * 8 reps

 

№2 Week

Dead traction on straight legs – 71.25kg (72.5kg) * 8 reps

Dead traction on straight legs – 71.25kg (72.5kg) * 8 reps

Dead traction on straight legs – 71.25kg (72.5kg) * 8 reps

Dead traction on straight legs – 71.25kg (72.5kg) * 8 reps

 

№3 Week

Dead traction on straight legs – 72.5kg (75kg) * 8 reps

Dead traction on straight legs – 72.5kg (75kg) * 8 reps

Dead traction on straight legs – 72.5kg (75kg) * 8 reps

Dead traction on straight legs – 72.5kg (75kg) * 8 reps

 

The second option (for those who do not work every week throw to the new weight):

№1 Week

Dead traction on straight legs – 70kg * 8 reps

Dead traction on straight legs – 70kg * 8 reps

Dead traction on straight legs – 70kg * 8 reps

Dead traction on straight legs – 70kg * 8 reps

 

№2 Week

Dead traction on straight legs – 70kg * 8 reps

Dead traction on straight legs – 70kg * 8 reps

Dead traction on straight legs – 70kg * 8 reps

Dead traction on straight legs – try to pull at least 71.25kg * 8 reps

 

№3 Week

Dead traction on straight legs – 71.25kg (72.5kg) * 8 reps

Dead traction on straight legs – 71.25kg (72.5kg) * 8 reps

Dead traction on straight legs – 71.25kg (72.5kg) * 8 reps

Dead traction on straight legs – 71.25kg (72.5kg) * 8 reps

 

 

№2. INCREASE reps!

It is the second most popular form of stress progression in bodybuilding . Typically, it is used advanced iron fans. For beginners, I would advise all to stay the same in the first embodiment (weight gain on the equipment). The essence of this method lies in the fact that each new training (or at least 1 every 2 weeks), the number of reps should be increased.

 

, Analyze the example make it more understandable. Imagine that your working weight squats – 80kg (8 repetitions). If so, this kind of progression should be as follows …

 

Option one (ideally):

№1 Week

Squats – 80kg * 8 reps

Squats – 80kg * 8 reps

Squats – 80kg * 8 reps

Squats – 80kg * 8 reps

 

№2 Week

Squats – 80kg 9 reps *

Squats – 80kg 9 reps *

Squats – 80kg 9 reps *

Squats – 80kg 9 reps *

 

№3 Week

Squats – 80kg * 10 reps

Squats – 80kg * 10 reps

Squats – 80kg * 10 reps

Squats – 80kg * 10 reps

 

The second option (for those who do not work every week to increase the reps):

№1 Week

Squats – 80kg * 8 reps

Squats – 80kg * 8 reps

Squats – 80kg * 8 reps

Squats – 80kg * 8 reps

 

№2 Week

Squats – 80kg * 8 reps

Squats – 80kg * 8 reps

Squats – 80kg * 8 reps

Squats – try to pull 80kg 9 – 10 reps

 

№3 Week

Squats – 80kg 9 reps *

Squats – 80kg 9 reps *

Squats – 80kg 9 reps *

Squats – 80kg * 9 – 10 reps

 

 

Even as an option, you can combine the first species to the second progression (increase in weight gain + reps). It is generally elegant, as it allows to push the plateau in the first form of progression.

 

, Analyze the example make it more understandable. Imagine that your working weight lifting barbell biceps – 35kg (8 repetitions). If so, this kind of progression should be as follows …

 

№1 Week

Lifting barbell biceps – 35kg * 8 reps

Lifting barbell biceps – 35kg * 8 reps

Lifting barbell biceps – 35kg * 8 reps

Lifting barbell biceps – 35kg * 8 reps

 

№2 Week

Lifting barbell biceps – 35kg * 9 – 10 reps

Lifting barbell biceps – 35kg * 9 – 10 reps

Lifting barbell biceps – 35kg * 9 – 10 reps

Lifting barbell biceps – 35kg * 9 – 10 reps

 

№3 Week

Lifting barbell biceps – 37.5kg * 8 reps

Lifting barbell biceps – 37.5kg * 8 reps

Lifting barbell biceps – 37.5kg * 8 reps

Lifting barbell biceps – 37.5kg * 8 reps

 

№4 Week

Lifting barbell biceps – 37.5kg * 9 – 10 reps

Lifting barbell biceps – 37.5kg * 9 – 10 reps

Lifting barbell biceps – 37.5kg * 9 – 10 reps

Lifting barbell biceps – 37.5kg * 9 – 10 reps

 

No. 3. DECREASE rest between sets!

Just a good view of the progression in bodybuilding . However, this type is not so often found in the work 2 as the first type (weight gain and increased repetitions). For beginners, this method is not suitable, since it is not very convenient to use. Ideal for professionals who already knows how to diversify training and surprise your muscles. The essence of this method is to reduce the weekly rest between sets, thus making the workout more intense. At the same time, the weight on the equipment and the number of repetitions should be the same (this is very important).

 

, Analyze the example make it more understandable. Imagine that your working weight barbell bench press close grip – 65kg (8 repetitions). At the same time, rest between sets of 90 seconds. If so, this kind of progression should be as follows …

 

№1 Week

Bench press close grip – 65kg * 8 reps / rest – 90 seconds

Bench press close grip – 65kg * 8 reps / rest – 90 seconds

Bench press close grip – 65kg * 8 reps / rest – 90 seconds

Bench press close grip – 65kg * 8 reps / rest – 90 seconds

 

№2 Week

Bench press close grip – 65kg * 8 reps / rest – 85 seconds

Bench press close grip – 65kg * 8 reps / rest – 85 seconds

Bench press close grip – 65kg * 8 reps / rest – 85 seconds

Bench press close grip – 65kg * 8 reps / rest – 85 seconds

 

№3 Week

Bench press close grip – 65kg * 8 reps / rest – 80 seconds

Bench press close grip – 65kg * 8 reps / rest – 80 seconds

Bench press close grip – 65kg * 8 reps / rest – 80 seconds

Bench press close grip – 65kg * 8 reps / rest – 80 seconds

 

 

№4. INCREASE IN THE NUMBER per exercise!

If you did not get to work to increase the weight on the bar, or the number of reps. At the same time, do not want to reduce the time of rest between sets, then there is a solution! You can create a progression by increasing the number of sets per exercise. The essence of this method lies in the fact that you need to add an additional approach to a particular exercise.

 

, Analyze the example make it more understandable. Imagine your working weight bench barbell lying – 75kg (8 repetitions). If so, this kind of progression should be as follows …

 

№1 Week

Bench press – 75kg * 8 reps

Bench press – 75kg * 8 reps

Bench press – 75kg * 8 reps

Bench press – 75kg * 8 reps

 

№2 Week

Bench press – 75kg * 8 reps

Bench press – 75kg * 8 reps

Bench press – 75kg * 8 reps

Bench press – 75kg * 8 reps

Bench press – 75kg * repetition maximum (if the 4th approach has been relinquished, the 5m will make a 4 – 6 reps)

 

№3 Week

Bench press – 75kg * 8 reps

Bench press – 75kg * 8 reps

Bench press – 75kg * 8 reps

Bench press – 75kg * 8 reps

Bench press – 75kg * 8 reps (possible 9)

 

 

This kind of stress progression in bodybuilding is very well combined with the first method. , Analyze the example make it more understandable. Imagine your working weight in the deadlift with straight legs – 70kg (8 repetitions). If so, this kind of progression should be as follows …

 

№1 Week

Dead traction on straight legs – 70kg * 8 reps

Dead traction on straight legs – 70kg * 8 reps

Dead traction on straight legs – 70kg * 8 reps

Dead traction on straight legs – 70kg * 8 reps

 

№2 Week

Dead traction on straight legs – 70kg * 8 reps

Dead traction on straight legs – 70kg * 8 reps

Dead traction on straight legs – 70kg * 8 reps

Dead traction on straight legs – 70kg * 8 reps

Dead traction on straight legs – 70kg * repetition maximum (if the 4th approach has been relinquished, the 5m will make a 4 – 6 reps)

 

№3 Week

Dead traction on straight legs – 72.5kg * 8 reps

Dead traction on straight legs – 72.5kg * 8 reps

Dead traction on straight legs – 72.5kg * 8 reps

Dead traction on straight legs – 72.5kg * 8 reps

 

 

№5. INCREASE the amount of exercise!

The last method is progression – the increase of exercise amount. All banal simple. 3 exercises done before on his feet, and now do 4 exercises. , Let’s look at an example to make it more understandable.

For example, before you trained legs for such a program:

  • Squats – 1 * 15/3 * 10
  • Dead traction on straight legs – 1 * 15/3 * 10
  • Lunges – 4 * 12

 

Now, to complicate the load, one can add an exercise and every week thereafter add one approach. For example, we decided to add a leg extension seated to increase the load on the quadriceps.

 

№1 Week

Squats – 1 * 15/3 * 10

Extension legs sitting in a simulator – 1 * 12

Dead traction on straight legs – 1 * 15/3 * 10

Lunges – 4 * 12

 

№2 Week

Squats – 1 * 15/3 * 10

Extension legs sitting in a simulator – 2 * 12

Dead traction on straight legs – 1 * 15/3 * 10

Lunges – 4 * 12

 

№3 Week

Squats – 1 * 15/3 * 10

Extension legs sitting in a simulator – 3 * 12

Dead traction on straight legs – 1 * 15/3 * 10

Lunges – 4 * 12

 

№4 Week

Squats – 1 * 15/3 * 10

Extension legs sitting in a simulator – 4 * 12

Dead traction on straight legs – 1 * 15/3 * 10

Lunges – 4 * 12

 

So, why progress in bodybuilding and the main (basic) of its species – you know. Now, I want to tell you more about 5 minor species. These types can not be used on a regular basis, and they no longer belong to the shock training methods. But if they help in muscle growth, then why not write about these methods. These methods can be used 1 – 2 times a month, purely to give the muscles, something new (supernovae stress). Of all these methods I will write briefly, since about each of them has a separate article on the site (if it is not, it will be soon).

 

№6. Negatives (negatives)!

Negatives in bodybuilding – this is probably one of the most effective methods in increasing muscle mass and strength. They create a huge muscle tension, which ultimately encourages them to more intensive growth. But, as this excess stress to our muscles, repetitive data can not be used on an ongoing basis, as can be readily overtraining (muscle simply will not have time to recover). Negatives can use 1 – 2 times a month basic exercises. They are great and help to overcome the plateau is a good view of the progression.

 

This method is very cool and efficient. Its essence lies in the fact that you need to lower the weight slowly (lower the weight – it is a negative phase, and weight lifting – positive). Slowly it for 4 – 6 seconds. You can use as a positive recovery phase, and not use. To make it clear, let us consider the example of “lifting barbell biceps”:

 

On the positive phase:

Top lift weights rapidly (within 1 – 1.5 seconds), but down dip VERY SLOWLY (within 4 – 6 seconds).

 

Without positive phase:

You do not spend your strength to lift the weight up. Instead, you are given the weight raises your partner. Your power goes only to the weight of the sinking. That is, the partners to quickly raise the weight up (you just control the movement), and you lower yourself down … VERY SLOWLY (within 4 – 6 seconds). This option is more like it, as you do not spend your strength on the rise, with the result that allows you to take the weight of more and better to work the muscles.

 

 

№7. Cheating!

Cheating – is when you deliberately violated the right technique to take more weight or to do more reps. Such a method allows the athlete to go to the failure (overload your muscles). Use it only recommend the latter approach, and only basic exercises. This method does not need to apply for every single workout. Use should be when it turns out not to add weight to the projectile. Also, it is contraindicated for beginners, because you can easily get hurt (for the beginner right equipment is more important than cheating).

 

Its essence lies in the fact that the whole body to help yourself to throw weight, and then lower it under control. Perhaps you’ve seen at the gym, as people do lifting barbell biceps with the buildup. How to bend a little back and throw the weight of the biceps … this is cheating.

 

To make it clear, let us consider the example of “lifting barbell biceps.” Imagine your working weight – 35kg. Two weeks working with this weight and just can not increase it. If so, cheating can be connected in the latter approach.

 

Lifting barbell biceps – 35kg * 8 reps

Lifting barbell biceps – 35kg * 8 reps

Lifting barbell biceps – 35kg * 8 reps

Lifting barbell biceps – 35kg * 8 + 2 repetitions repetition cheating

 

 

№8. Supersets, combination sets, TRISETY, GIANT-SETS!

These Super Series – it is when you combine 2, 3 or more exercises into one approach. They will, as a rule, one after the other without rest. This method can also be considered some kind of progression in bodybuilding , which works effectively in terms of the new stress to the muscles. Supersets and combined sets can be used on a permanent basis at the end of training (for example). Trisety and Giant sets recommend using a variety of (1 – 2 times per month) in order to give a boost muscle growth.

 

Examples of these Super Series:

Superset – this is when you connect the 2 exercises for the muscles antagonists. Triceps Biceps + (rails + lifting barbell biceps), or Chest + Back (bench + pull-ups).

The combined set – this is where you connect the 2 exercises for the same muscle group. Triceps Triceps + (+ extension bars on the vertical section on the ropes), or Average Average delta + delta (rod bent to the wide grip chin + mahi dumbbells to the sides).

Triset – this is when you connect the 3 exercises on the muscles antagonists or on the same muscle group. + + Quads quads quads (squats + feet in the simulator mode + extension legs sitting in the simulator), or quads hamstrings + + quads (squats + dead bent on straight legs + extension legs sitting in the simulator).

Giant-set – is when you connect 4 or more exercises for the muscles antagonists or on the same muscle group. Triceps + triceps + triceps + Triceps (bench press close grip + push-ups from the bench + French bench press + extension on a vertical block direct grip on top), or quads + hamstrings + quadriceps + hamstrings (squats + dead bent on direct + extension legs legs sitting in the simulator + folding legs lying in the simulator).

 

№9. DROP-SETS!

Drop – sets – these sets in which there is shedding (or increase) weight. In practice, it looks like this: take a post with a certain weight, make a predetermined number of repetitions (to failure), after giving discard 25 – 30% of complications and without pause, continue to do until failure (try to get the most). Only then comes the rest. Also, in addition to the rod, you can use dumbbells and exercise machines. I recommend to use a variety of (1 – 2 times per month) in order to give a boost muscle growth.

 

To make it clear, let’s look at an example. For example, take exercise – bench press barbell. We select a weight that you can perform 10 reps (tenth – refusal). Lie on the bench, take the hands of the barbell bench press and doing 10 reps. Done! After that, your affiliates dump 25 – 30% by weight of the bar and you continue without interruption to do next (to failure). This is the classic version of the drop – set. There are 6 different types of drop – sets. If you’re interested, you can go into the category of “site map”, then in the sub-category “good to know” and there you will find this article.

 

№10. Pre-exhaustion!

The essence of this method is that you deliberately slaughter the target muscle group isolated exercise, and then proceed to the basic exercises for the same muscle group. This method will allow you to feel very good target muscle. I do not recommend beginners to use. It will suit a professional fans iron. There are 2 variants of pre-exhaustion:

 

Option №1:

First, perform an exercise isolated (2 – 3 sets), and then proceed to the basic exercises (3 – 4 sets). Consider the example of exercise pectoral muscles.

  1. Breeding dumbbells lying 2 – 3 sets of 12 reps
  2. Bench press 3 – 4 sets of 6 – 8 reps

 

Option №2:

First, perform an isolated exercise for 12 repetitions, then move on to the basic exercises for 6 repetitions. All this is done with no rest between exercises (such as the kombiset).

Breeding dumbbells lying – 12 reps + bench press – 6 reps. The approach is over! Rest 60 – 120 seconds after the rest have to repeat the number of approaches.

 

 

Well, now you know what the progression of loads in bodybuilding , and why it is needed . I think you realize how much this is an important aspect of your training program. So, I told you about the types of loads progression. As you can see, they are as many as 10 varieties. If you are a beginner, I recommend to stay in the first 2 types. If you are an advanced user, you can use all kinds of (the first 5 base – on a permanent basis + 5 second minor – sometimes to shock the muscles).

 

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