1) Isolation Training Principle -
All muscles act as stabilizer, synergist, antagonist or protagonist. By
making any given muscle the prime mover in any given exercise, you
"isolate" it as much as possible, and therefore the stress applied to
2) Quality Training Principle -
Gradually reduce the rest between sets while still maintaining or
increasing the number of reps performed.
3) Cheating Training Principle -
Use momentum with a slight swing to move the weight past the sticking
point at the end of a set to add further muscular stress.
4) Continuous Tension Training
Principle - Maintain slow, continuous tension on muscles to maximize
red-fiber involvement. Concentrate on using super strict form for each
bodybuilding exercise and training at a deliberate speed. Perform each
movement slowly to maintain constant high tension throughout the entire
range of motion. Never swing the weight or cheat in any way. Continuous
tension training principle is so effective and demanding, you may have
to drop your usual poundages slightly to complete all your sets and
reps. Don't forget to do a general body warm-up and a couple of light
sets before you attack your muscle group.
5) Forced Reps Training Principle
- Have a partner assist you with reps at the end of a set so you can
train past muscular failure.
6) Flushing Training Principle -
Do 3-4 exercises for a body part to force maximum blood into the tissue
before moving to another body part.
7) Burns Training Principle - Do
short, 2-3 inch rapid movements at the end of a set.
8) Partial Reps Training Principle
- Do partial range movements with varying weight through targeted
sections of the range of motion to derive maximum overload stress for
that body part. This lets you put more stress on areas that usually
don't get stressed enough because of leverage advantages in the full
range of motion. This also includes working a muscle over a very short
range of motion after you reach muscle failure when doing full-range
9) Reverse Gravity Training
Principle - "Negative", or eccentric training, make it possible to
get more muscle cells to respond because you can lower about 30-40% more
weight than you can successfully lift concentrically.
10) Peak Contraction Training
Principle - Hold the weight at maximum contraction for a few seconds
at the completion of a movement.
11) Speed Training Principle -
The Weider speed principle advocates that you couple explosive movements
with heavy weights. Choose a weight with which you can perform only six
repetitions. Be careful not to sacrifice form, and concentrate on moving
the weight up quickly. Do your six reps and then rest only as long as it
takes for your partner to finish his or her set before you move to the
next set or exercise. Speed training principle focuses on fast twitch
muscles, which are more responsive to heavy, explosive training. This is
an excellent variation for developing strength and size and for busting
past training plateaus.
12) Iso Tension Training Principle
- This is great practice for posing. Tense each muscle maximally for
6-10 seconds. Do up to a total of 30-45 flexes in a variety of posing
13) Instinctive Training Principle
- Experiment and pay attention to results so you can develop an
instinctive ability to construct diets, routines, cycles, intensity
levels, reps and sets that work best for you.
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