There are so many ways by which new bodybuilders train to achieve their goals and aspirations, be it on a personal and self-driven basis or as a sports-related activity. The following information is about how to train for your goal and the best ways to gain the most from your training:

Power Training

Power training is a high intensity method of training. Power training with the three compound movements allows for a full body workout at a high intensity, which places elevated demand on the body.

Base the training on the following compound movements:

  • Squats
  • Deadlifts
  • Bench Press
  • Power Cleans
  • Snatches

Strength Training

Muscular strength training is defined as the maximal amount of force a muscle can exert with a single maximal effort. This kind of training often sees bodybuilders work within the lower repetition ranges.

Cycling repetition ranges is a way to overcome plateaus during training. A trainer often gets stuck on a weight that he cannot seem to increase for prolonged periods of time. When a trainer stagnates in a repetition range of 7-10 reps, a decrease in the reps can make an individual overcome the plateau. Then that individual can work out at 6-8 reps for a longer period of time, before going back to 8-10 repetitions, and to again progress from there.

Hypertrophy Training

Bodybuilders and trainers, who have their body image as their training goal, often utilize hypertrophy training. For powerlifters and strongmen, aesthetics isn’t their number one priority for training, endurance is. For sports-related training also, a focus on performance doesn’t always result in a priority for aesthetics. Bulking and cutting cycles are utilized in order to either increase lean mass by eating a calorific surplus, or confirming the weight loss results by being in a calorific deficit.

Endurance Training

Endurance training is the ability of a muscle or group of muscles to perform repetitive contractions over a period of time. When training for muscular endurance, the reps need to be kept higher in order to sustain the effort for a longer period of time, which means that the weights have to be lowered. For anyone who wishes to train more for endurance, the reps ranges will often become higher in order to improve efficiency at sustaining an effort over a longer period of time. Weight training for endurance sports often means not training to failure.

Keeping the rest periods between sets and keeping the exercises short will also help to increase endurance. Circuit training type methods have short rest periods, while the individual moves onto their next exercise.

About The Author

Cynthia Roller

Related Posts