Although progress in bodybuilding

Bodybuilding practitioners, like other sports, do not like stagnant. It's obvious, when practicing a physical activity is to see results. Thus, strength training, some aim for muscle mass, and other sharpening. Others, especially attach importance to performance and muscle endurance. In any case, all looking to progress.

But for that, you have to organize the sessions and gradually increase the weight. This is going faster and further than the muscles will adapt. The following techniques will enable you to constantly shock your muscles to make good progress in bodybuilding.
strength training techniques that work

Some beginners think it is enough to raise the melting without worrying about anything other. They perform any exercises, not counting rehearsals and regardless of the workload. While this may provide some meager results on someone who has never lifted weights, it may be useless for other practitioners. Why ? Because to make good progress in bodybuilding, you must shock the muscles intelligently.

For example, if you train the bench with a load of 60 kilos, he already need a goal, say 4 * 12 * 60Kg (4 sets of 12 reps with 60 kilos over the bar. Once you've reached your objective, what do you do? Some will be content. But they will never progress because their muscles will not need to adapt to a larger workload.
So the first instinct would be to charge the bar a little more at the next meeting. This is actually one of the options, but ultimately you risk exhausting yourself. It may therefore be more efficient to change a little the working format to increase gradually over the difficulty and develop active recovery periods.

Here are techniques you can use:
Technical simple progress

Using the example above 4 sets of 12 reps with 60 kilos in bench press (4 * 12 * 60 kg), you will increase the load gradually progresses, keeping the same job format.

To validate this training format 60kg, it will properly perform 4 sets of 12 repetitions respecting the rest time between sets fixed in advance. As soon as you get to do 4 sets of 12 repetitions, you will increase the load. The next session, we can add the weight on the bar, and in this example try the 4 * 12 * 62kg. We will try to increase the weight gradually so that the body can adapt easily.

In practice, we begin by making two light warm-up sets of 15 repetitions for example, with a load of 40kg. Then they shall bind the desired format (4 * 12 * 60 kg). The first 2 light sets are used to warm up before attacking the 4 heavy sets.
Technique of double progression

This is a classic bodybuilding. This is to vary the load, but also the number of repetitions.

Simple example: you have set a target of 4 sets of 70 kg bench press. You want to reach a range of 10 to 12 repetitions. Obviously, that objective must be adapted to your abilities. This means that you should already successfully make at least 8-9 repetitions for this charge. If you are able to do that for 4-5 repetitions, the load is not suitable.

In short, you will begin your program by targeting 10 repetitions. Once validated this goal, you will be able to try 11 repetitions. Then, the 12 repetitions. At each step, try to be comfortable enough before adding more.

When you reach 12 repetitions and that this is not a problem for you, you have validated your goal! But that dont stop there. You will increase the load at the next meeting, and again target 10 repetitions. This technique should allow you to progress smoothly and with good intensity.
Variant series

The technique is very similar to the previous but relies on increasing the number of sets and not the repeats.

Using the example above. Your objective is to 4 sets of 12 repetitions with 70 kg. You first run sessions with 2 sets of 12 repetitions. Then you increase to 3 sets when you're comfortable, and finally to 4 sets. When this goal is set, you can increase the load, and start with 2 sets. The way forward is more brutal than the last and this varies the length of your sessions.
Variant of rest time

This is exactly the same technique but varying rest periods between sets. You start by running, for example, 4 sets of 12 reps with 2 minutes rest between each set. Then you go down to 1 minute 30, then 1 minute. Once you're comfortable, you can increase the load and start the same program with breaks of 2 minutes.
How to increase the charges?

Add weight to your workload must be intelligently. There is no question of wanting to break records if you do not master completely the movement. Moreover, this increase should be done when you are comfortable enough with your current load. If you add weight then you're not comfortable, you may find yourself stuck in your progression, or increase the risk of injury.

Then you have to adapt progression following exercise. On the movements of the upper body, you can add 1 to 2 kilos per arm. This means that you can increase 2 to 4 kilos on a bench at the bar, because you use your arms to the same charge. On leg exercises, it is possible to add a little more. For the squat, eg 5 to 10 kilos can come to weigh down your bar at each stage of progression.
Example Progression

Using the example given in the technique of simple progression: 4 * 12 * 60 kg in bench press. At the next session, attempts 4 * 12 * 64kg (+ 4 kg on the bar) since we validated the 4 * 12 * 60 kg.

This will - be - for 4 sets: 1 * 12 * 64kg, 64kg * 1 * 12, 10 * 1 * 64kg, 64kg * 1 * 08. The last two series will not be validated (10 and 8 repetitions) you will be blocked (muscle failure).

This is quite normal and it does not need to worry about it! At the next session, your muscles have adjusted and you will probably come to the 4 sets of 12 repetitions with 62 kg or almost. If this is not the case, persevere! The important thing is to progress from one session to another and earn reps to achieve the goal.

Once the format 4 * 12 * 64kg validated, you can try the 4 * 12 * 68kg.
What if you stagnate?

After a moment, it is normal to block even if acharnant. One can also regress globally or on a single year. This can be a simple momentary loss of form that we all know.

If it lasts and you see your overall performance drop during the sessions, we must seek the cause. Maybe you train too often and do not take enough rest between sessions, you exert yourself! Or, conversely, you can be sure of regularity and regress because your workouts are too spaced.

This can also come from insufficient food, lack of sleep, health problems or stress. In short, first look on that side if it is general.

If you roll over one year, you may have reached a temporary blocking threshold. In that case, here are 3 techniques to pass stagnation:
Put heavier!

The principle is to use a heavier load on the year blocks, for one or more sessions and then return to the charge before to validate more easily. The goal is to pass a level where you stagnate by surprising your muscles.
Example

For example, you can stagnate on the 4 * 12 * 80kg and do not get to set the format. This could for example: 1 * 12 * 80kg, 80kg * 1 * 12, 11 * 1 * 80kg, 80kg * 1 * 10. If you are unable to add more repetition despite your efforts and this after several attempts, it is time to use this "anti-stagnation" technique.

In the next session you will try the 4 * 12 * 84kg although you have not validated the 4 * 12 * 80kg. You will probably do: 1 * 12 * 84kg, 84kg * 1 * 11, * 09 * 1 84kg, 84kg * 1 * 07. Your performance will drop for the last series but that does not matter.

The next session, you'll retry the 4 * 12 * 80kg and probably finally validate this format. If this is not the case, continue on the 4 * 12 * 84kg for 2 or 3 sessions, and then return to the 4 * 12 * 80kg to see if it passes this time.
Put lighter then back up!

Another way to pass this course, different from the technical "anti-stagnation" quoted above which was to put heavier to move the stagnation point is to lighten your workload then gently back.

The same strategy is used in the method where one Hargainer restarts with lower weight than those at the end of a cycle, then gradually rises to exceed the previous record. Practitioners Lafay method also use this type of strategy with the "loop" that is to leave a little behind when it stalled, instead of forcing to go absolutely stagnant.

In short, this "stage light" will help counter the smooth stagnation.
Use intensification techniques

It can also increase the intensity of the session and shock the muscles using techniques called for intensification. The goal is to pass the breaking point and go beyond failure. These techniques intensification should be used sparingly because they require much muscle and are straining the nervous system. Rather, they are for advanced practitioners.
What formats use?

Muscles adapt to the workload. It is therefore necessary to progress and force them to grow, to subject them to a stimulus increasingly important.

This requires an increase in the intensity of the weight training session. For this, we must constantly increase the weight lifted but can also, to a certain extent, increase the series, extending the number of repetitions or reduce break times.

We are interested in formats that can be used to its weight series.
There are different work formats: 10 * 3 10 * 10 3 * 8, 4 * 8, 4 * 12, 5 * 5, 3 * 3 etc ... The more appropriate for your workout is to alternate these formats or periodically one session to another.

The formats that target the maximum force are rather the 8 * 3 10 * 3 12 * 3, 7 * 4, 8 * 4, 9 * 4, those aimed hypertrophy 6 * 6, 4 * 12, 5 * 10 and those for endurance 4 * 30, 6 * 20.
When, how and why change program?

Many practitioners often speak of change programs. But really, if you continue to make progress with the one you currently practicing, why change? As long as you have good results, continue like this.

However, there are indeed reasons to change. If you reach a point of stagnation for several weeks, for example. He will change the way you train yourself to surprise your muscles again.

Another reason for change is to want constuire harmonious and balanced body. If you still have the same program, your body will always work the same way and this can work out muscle imbalances.

Of course, this does not mean that we must change every month program. In reality, a good training program should keep you busy for months. A bad program, against, demonstrate its ineffectiveness in weeks. And then it will change. Obviously, before pointing fingers at your program, it should also examine your diet and your recovery.

To change your program, you can change exercises or simply change their order. You can also change the format of work, varying the number of sets, repetitions or duration of breaks. You can also upgrade to a full-body program or split, depending on what you currently practice. And why not test a program to body weight?