Body Building Approaches and Techniques
One of the greatest mistakes that people make in the efforts to build their muscles is by trying to train like bodybuilders. Ideally, a significant number of bodybuilders depend on drugs to enhance their muscles but do not tell their clients the truth (Mehdi, 2017 ). Now, this brings in a question, ‘what are the most advanced bodybuilding techniques that individuals can rely upon?’ Research has shown that people rely on different techniques to build their body muscles. Additionally, the findings connote that there are over a thousand methods that individuals can use to strengthen their muscles. The common and advanced muscle building approaches include supersets, forced reps, pyramid system and periodization. Despite these being the most utilized and advanced training methods there is still a puzzle among the four which is the most appropriate. This paper will explore the four training techniques by comparing and contrasting them based on their merits and demerits to determine the most suitable one.
The superset is a bodybuilding technique whereby two exercises are executed simultaneously (Locke, 2015). It is a problematic technique for the beginners, but with continued and sufficient training the trainee will be able to use the method with ease. In the super setting method, there are several options that a trainee can opt for. For example, a person can use subsets to build two different body parts or the same body part. For different body parts, the persons can exercise a pair of body parts such as quads and harms, bis and tris and back and the chest. This technique allows constant movement of the body parts being exercised because there are only little rests in between the sets. On the other hand, the exercise of the same body part involves using of two subsets in a row (Giljum, 2015). Body parts that can be trained singly using this method comprise of calves, harms, quads, triceps, biceps, back, shoulders and chest.
Advantages associable with the super setting training technique comprise of providing the trainee with a chance to increase the strength of building his or her muscles through overloading options. Secondly, the technique provides for the resting sessions in case of heavyweights because muscles are destroyed by heavy and strenuous exercises without rest. Thirdly, the supper setting involves short rests between the two sets. This increases the intensity of building muscles because of the performance of more work within a short period. Fourth, supersets can be adjusted to save time by shortening the rest intervals between the training sessions. Finally, a superset can accommodate two different exercises. Ideally, a normal set has only one exercise (Locke, 2015). However, this technique is faced with weaknesses such as reduction of the weight load that a trainee can lift. This option is not effective for the essential strength needed in bodybuilding. Secondly, the approach does not provide for the recuperation between the sets and a result causing injuries among the trainees. According to Locke (2015), a superset is not effective in strengthening masculinity.The forced reps, also, known as assisted reps apply the strip sets principle, and it is the bodybuilding technique that involves forcing out of additional reps to avoid loss of intensity during weight stripping (Venuto, 2016). The forcing of extra steps calls for the assistance from the bodybuilding trainer. According to Locke (2016), the principle behind the forced reps facilitates for the pushing of muscles beyond the failure point to enhance the growth of other impressive muscles. It is true that building exercise should be a single handily activity. However, individualistic training will not allow a person to acquire the highest intensity level. With forced reps, the trainer will offer both physical and mental support required to overcome failure during the exercise. For the successful application of this training method, the person should lift a weight that leads to a failure either on his 9th or 10th rep (Locke, 2016). In this context, failure means being unable to do another rep without the help of the trainer.
The forced reps are not recommendable as the bodybuilding technique, especially for people with sloppy muscles or the beginners. Secondly, it has been found that this technique causes a lot discomfort among the trainers, unlike the supper sets. Thirdly, the method is highly injurious especially if someone body cannot sustain the forced reps. Fourth, forced reps are known to cause the deterioration of muscles and hence increases the chances of injuries occurring to the body (Abbett, 2016). Currently, there are no identifiable benefits associable with the forced reps. However, according to Locke, (2016) the forced reps facilitate the fast blasting of the muscles, unlike other normal bodybuilding techniques. Based on the demerits attributable to forced reps, this paper perceives that it is not an appropriate bodybuilding approach despite being classified as an advanced method.
Pyramid training system involves the performance of one or two exercises for a specific rep and minimizing then performance down to one (King, 2014). This exercise is aimed at fatiguing the muscle. The technique can be used either as the downward sequence or upward sequence in reps or weight. The training through this method has proven effective because it calls for high level of training density and volume. Unlike supper sets and forced reps, pyramid system is challenging and fun. This training approach needs only hard work and creativity for a person to exercise body parts. The training is simpler than forced reps and supersets because an individual can use his or her own body or fitness equipment to exercise.
Unlike the other two approaches discussed earlier in this paper, the pyramid system is more effective. For example, the approach has been effective for persons such as athletes as well as people anticipating for the light exercises. Secondly, the technique is recommendable for all people because it is not injurious like forced reps and supersets. Thirdly, the exercises through pyramid system are short and intense. Fourth, the lifting of weight depends on the level of training, and it is not forced as it is the case for the forced reps and supersets. Fifth, it can be done either alone or with the help of the training partner. The only identifiable disadvantage with this approach is that it may take long compared to forced reps and supersets before the person achieves muscle growth.Periodization is the planning and organization of the bodybuilding training (Snideman, 2014). Bodybuilders use periodization to set up training programs to achieve particular goals such as losing body weight or strengthening certain body parts. The modern periodization comprises of stages such as training unit, microcycle, mesocycle and macrocycle. The training unit involves the actual daily training. Microcycle entails weekly workout. Mesocycle takes up a period between two and four months. The Macrocycle is also known as Olympic cycle takes a period between one and four years. Common methods applied through the periodization approach include repetitive effort, maximal strengths, and dynamic effort methods.
The repetitive method is one of the common bodybuilding methods and is based on 8-15 reps, 3-5 sets, 60-80 percent 1RM loads and 2-3 minutes rest intervals parameters. This exercise is aimed to increase fluid level in non-contractile parts in the muscles such as glycogen, capillary density, and mitochondria. The Maximal strength technique is widely used for powerlifting and weightlifting training and is suitable for the macrocycle phase. It is based on 1-5 reps, 5-10 sets, 85-100 percent loads and 3-7 minutes rest intervals parameters. The dynamic effort method is a moderate training technique that falls between the repetitive and the maximal strength. It is based on the 1-5 reps, 6-10 sets, 50-70 1RM load and 50-70 percent seconds rest intervals (Snideman, 2014).
The major benefit attributable to the periodization approach is that it offers general physical training unlike other three approaches discussed earlier in this report. For example, it can be used to boost metabolism through fat burning, and it offers an opportunity for an individual to train before trying the more difficult methods. This approach has proved very effective for the athletes and encompasses several exercises such as skipping, hops, mountain climbing and rope jumping compared to other approaches that are based on specific training exercises. The greatest disadvantage of this approach is that it is not suitable for the persons who want to achieve their bodybuilding goals within the shortest span of time. Throughout this paper, it is evident that different bodybuilding approaches employ different techniques to enable trainees to achieve their goals. Based on the different purposes served by the four approaches, supersets, forced reps, pyramid system and periodization as discussed, it is difficult to identify the most suitable. However, the analysis has depicted pyramid system and periodization as the most appropriate ones. The two suggested techniques do not cause severe injuries during training, unlike forced reps and supersets. Besides, the two recommended approaches are suitable almost for everybody who wants to engage in bodybuilding exercise.