Types of Training in Bodybuilding:
Strength training: Increasing the ability to lift heavy weights.
Muscle hypertrophy: Developing muscle size and volume.
Muscular endurance: Ability to repeat a movement over an extended period.
Functional training: Exercises aimed at improving mobility and daily movements.
Power training: Developing explosiveness and speed in movement.
Isometric training: Muscle work without movement (static contraction).
Circuit training: Rapid succession of exercises targeting multiple muscle groups.
HIIT training: High-Intensity Interval Training, alternating intense efforts with short rest periods.
Split routine: Dividing the workout over multiple days, targeting specific muscle groups each day.
Full-body workout: Training all major muscle groups in a single session.
Sets and Repetitions in Bodybuilding:
Repetitions (reps): Number of times an exercise is performed within a set.
Sets: A block of successive repetitions before a break.
Ascending pyramid: Gradual increase in weight with a reduction in repetitions.
Descending pyramid: Gradual decrease in weight with an increase in repetitions.
Supersets: Combining two exercises performed back-to-back without rest.
Tri-sets: Performing three different exercises consecutively without rest.
Drop sets: Reducing the weight immediately after muscle failure to continue the effort.
Cluster sets: Breaking up reps with short pauses to maintain high weight.
Forced reps: Extra repetitions performed with the help of a partner after muscle failure.
Intensity Techniques in Bodybuilding:
Pre-exhaustion: Fatiguing a muscle in isolation before a compound exercise.
Post-exhaustion: Isolating a muscle after a compound exercise.
Eccentric contraction: Muscle lengthening under tension (e.g., the lowering phase of a squat).
Concentric contraction: Muscle shortening under tension (e.g., the upward phase of a biceps curl).
Isometric contraction: Holding a contraction without movement, like in a plank.
Partial reps: Performing reps with a reduced range of motion to target a specific muscle segment.
Tempo training: Precise control of timing during different phases of a movement (eccentric, isometric, concentric).
Time Under Tension (TUT): The total duration a muscle remains under tension during a set.
Rest-pause: Taking very short breaks during a set to maximize reps.
Bodybuilding Equipment:
Olympic barbell: Standard bar used for weightlifting exercises.
Weight plates: Weights added to bars to adjust the load.
Dumbbells: Free weights used to target specific muscle groups.
Kettlebell: Ball-shaped weight with a handle, often used for functional training.
Smith machine: Guided machine to secure movements with heavy loads.
Power rack (squat cage): Structure to secure exercises like squats and bench presses.
Weight bench: Equipment used for exercises like bench presses, curls, and other seated or lying movements.
Incline/decline bench: Variants of the weight bench to target different muscle angles.
Cable machine: Pulley machines that offer constant resistance throughout the movement.
Resistance bands: Elastic bands used to add tension or assist with certain movements.
Bodybuilding Training Methods:
Undulating periodization: Alternating between intensive training periods and active recovery.
Linear periodization: Gradual progression of training loads over weeks or months.
Conjugate method: A method combining strength, speed, and hypertrophy in one training cycle.
German Volume Training (GVT): A method involving 10 sets of 10 repetitions with moderate weight.
5×5 Method: Strength training with 5 sets of 5 reps, often used for compound exercises like squats or deadlifts.
Tabata method: HIIT with 20-second work intervals followed by 10 seconds of rest, repeated for 4 minutes.
CrossFit method: Functional training combining strength, cardio, and endurance with varied movements.
FST-7 (Fascia Stretch Training): 7 sets of the same exercise with short breaks to stretch the fascia and maximize hypertrophy.
Recovery and Nutrition Concepts in Bodybuilding:
Progressive overload: Continuously increasing loads to stimulate muscle growth.
Anabolic window: The period after a workout when the body is most receptive to nutrients.
Active recovery: Light activity performed between workout sessions to promote recovery.
Passive rest: Periods of complete rest after intensive training.
Hydration: Consuming enough water to maintain performance and promote recovery.
Macros (macronutrients): Calculation of proteins, carbs, and fats to optimize muscle gain or fat loss.
Protein supplementation: Using protein powder to promote muscle synthesis.
BCAAs (branched-chain amino acids): Amino acids used to prevent muscle breakdown and improve recovery.
Creatine: A supplement used to increase strength and muscle power.
Glutamine: An amino acid that supports muscle recovery after intense training.
Phases and Cycles of Bodybuilding Training:
Bulking phase: A training period focused on hypertrophy and increased caloric intake for muscle gain.
Cutting phase: A period aimed at reducing body fat percentage while maintaining muscle mass.
Deload: Temporary reduction in intensity or volume to allow recovery and avoid overtraining.
General physical preparation (GPP): A training phase focused on improving overall fitness before more specific goals.
Specific physical preparation (SPP): Training targeted towards specific needs for a sport or competition.