{"id":27869,"date":"2021-09-02T10:27:20","date_gmt":"2021-09-02T14:27:20","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=27869"},"modified":"2021-10-04T16:10:47","modified_gmt":"2021-10-04T20:10:47","slug":"bodybuilding-methods","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/bodybuilding-methods\/","title":{"rendered":"Bodybuilding Methods Every Strength-Trainer Can Benefit From"},"content":{"rendered":"<p class=\"p1\">The general population seems to finally be embracing strength training\u2014and even if you\u2019re not interested in bodybuilding, there are a few strategies used in the bodybuilding world that the average strength-trainer might want to consider in order to get more bang for their workout buck. Here, I\u2019ll break down four methods worth trying.<\/p>\n<h2 class=\"p1\"><b>Intensification Methods<\/b><\/h2>\n<p class=\"p1\">In the bodybuilding world, we talk a lot about &#8220;intensification methods,&#8221; which involve any training strategy designed to push a muscle past failure. Though you can\u2019t do them all the time since they can <a href=\"https:\/\/link.springer.com\/article\/10.2165\/00007256-200333020-00005\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">cause damage to the muscle tissue<\/span><\/a> and impact your ability to lift in your next workout, they\u2019re a great way to increase the number of stimulating reps you perform in a training session. The intended result: You get more muscle-building benefits from your workouts.<\/p>\n<p class=\"p1\">I think of these intensification methods as a way to spice things up. For example, you might perform them on the last set of every exercise in a workout\u2014or just in the last few exercises of a workout. Stick to one method for a week straight, then wait at least a week or two before incorporating another one. The key is to use them to add <i>variation<\/i> to your routine, which means you have to use them more sparingly.<\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/how-to-pack-on-muscle\/\" target=\"_blank\" rel=\"noopener\">7 Pro Tips That&#8217;ll Help You Pack On The Muscle<\/a><\/strong><\/p>\n<p class=\"p1\">Since no one other than bodybuilders truly cares about maximizing muscle growth, there\u2019s not a ton of research on these tactics\u2014but that doesn\u2019t mean they can\u2019t boost your workouts.<\/p>\n<h2 class=\"p1\"><b>4 Intensification Methods All Strength-Trainers Should Try<\/b><\/h2>\n<p class=\"p1\">Of all the strategies bodybuilders use to mix up their workouts and keep the results coming, here are four I recommend for anyone who lifts.<\/p>\n<h3 class=\"p1\"><b>1. Drop Sets<\/b><\/h3>\n<p class=\"p1\">Before doing a drop set, perform your usual sets and reps (usually 10 to 12) for a given exercise. Then, immediately strip an even amount of weight off each side of the bar or machine (or grab a lighter dumbbell), and do another set for as many reps as you can.<span class=\"Apple-converted-space\">&nbsp;<\/span><\/p>\n<p class=\"p1\">If you\u2019re feeling ambitious, you can repeat the weight drop and perform another drop set, but I don\u2019t see the need to do more than two or three total.<\/p>\n<p class=\"p1\">I also recommend doing drop sets on machine or isolation exercises, as it can be tough to do them with compound barbell movements. Not only do compound barbell drop sets require you have a spotter and another helper to pull the weight off the bar, but these exercises can also be dangerous if performed to failure multiple times. (Trust me, I\u2019ve dropped a 250-pound bar on myself after doing bench drop sets to failure without a spotter. I don\u2019t recommend it.)<\/p>\n<h4 class=\"p1\"><b>The Science on Drop Sets<\/b><\/h4>\n<p class=\"p1\">Studies show that adding drop sets to your training as a way to mix things up can boost muscle growth. <a href=\"https:\/\/europepmc.org\/abstract\/med\/15574075\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">One particular study<\/span><\/a> found that adding drop sets during the last four weeks of a 10-week program resulted in greater growth than continuing as usual.<span class=\"Apple-converted-space\">&nbsp;<\/span><\/p>\n<p class=\"p1\">It\u2019s important to understand that while drop sets can be useful, you have to use them in the right way to get the most bang for your buck. If you do them every workout all the time, they are no longer novel enough to make a difference.<\/p>\n<h3 class=\"p1\"><b>2. Rest-Pause Sets<\/b><\/h3>\n<p class=\"p1\">In a rest-pause set, you stick with the same weight throughout but take small 10- to 20-second breaks to get more reps in. Say you start with a weight you can lift for 10 reps. You\u2019ll perform your 10 reps, rest for 10 to 20 seconds, and then try to squeeze out a few more. You can probably repeat this two or three times, but by the last time, you\u2019ll be lucky to get one rep in.<span class=\"Apple-converted-space\">&nbsp;<\/span><\/p>\n<p class=\"p1\">I like rest-pause sets for compound barbell movements over drop sets, especially when you\u2019re training alone.<\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/strength-training-mistakes\/\" target=\"_blank\" rel=\"noopener\">6 Common Strength Training Mistakes That Are Messing With Your Gains<\/a><\/strong><\/p>\n<p class=\"p1\">Rest-pause sets are also common in powerlifting. In this case, a lifter starts with a weight they can lift for two or three reps. They\u2019ll perform a single rep, rest for 15 to 20 seconds, do another single, and repeat for as long as they can. With this method, they can complete anywhere from five to 10 reps at a super-heavy weight within a period of two or three minutes.<span class=\"Apple-converted-space\">&nbsp;<\/span><\/p>\n<h4 class=\"p1\"><b>The Science on Rest-Pause Sets<\/b><\/h4>\n<p class=\"p1\">Using rest-pause sets has been shown to be more effective for <a href=\"http:\/\/www.rodrigoallenatore.com\/articoliscientificiPDF\/STRENGTH_AND_MUSCULAR_ADAPTATIONS_FOLLOWING_6_WEEKS_OF_RESTPAUSE.pdf\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">building lower-body muscle<\/span><\/a> compared to normal training. However, upper-body results are similar. This might be due to the fact that the extreme fatigue from rest-pause sets may cause more growth in slow-twitch fibers, which are typically more abundant in the lower body.<\/p>\n<p class=\"p1\">Rest-pause sets have also been shown to <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1440244011001526\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">increase muscle activation<\/span><\/a> throughout a set. This is likely because the increase in fatigue during the set increases the amount of muscle activated to keep performing.<span class=\"Apple-converted-space\">&nbsp;<\/span><\/p>\n<p class=\"p1\">The takeaway here: Performing a handful of rest-pause sets over one traditional lengthy set can get you similar results in less time. This can be a great way to get in a quick workout on a busy day.<\/p>\n<h3 class=\"p1\"><b>3. Cluster Sets<\/b><\/h3>\n<p class=\"p1\">Cluster sets can be performed by using a weight you can lift for 10 to 15 reps and performing five reps every 10 to 15 seconds for three or four minutes total. Basically, you\u2019d pick a weight you can lift for 10 to 15 reps, do five reps, rest for 10 to 15 seconds, do another five reps, rest again, and continue until you hit three or four minutes. The first minute or two will feel pretty easy\u2014but these get brutal quick.<span class=\"Apple-converted-space\">&nbsp;<\/span><\/p>\n<p class=\"p1\">The benefit: You can maximize your muscle recruitment without having to use incredibly heavy weights.<span class=\"Apple-converted-space\">&nbsp;<\/span><\/p>\n<p class=\"p1\">I personally like to do cluster sets with isolation exercises\u2014but if you\u2019re really crazy, you can give them a shot with bigger movements. Just make sure you have a spotter ready for when it starts to feel like a struggle (because it <i>will<\/i>).<\/p>\n<h4 class=\"p1\"><b>The Science on Cluster Sets<\/b><\/h4>\n<p class=\"p1\">Since these are used differently in bodybuilding than in sports or strength and conditioning research, the science on them is limited.<span class=\"Apple-converted-space\">&nbsp;<\/span><\/p>\n<p class=\"p1\">In sports-specific conditioning, cluster sets are done either by <a href=\"https:\/\/journals.lww.com\/nsca-scj\/fulltext\/2008\/02000\/Cluster_Training__A_Novel_Method_for_Introducing.11.aspx\"><span class=\"s1\">performing explosive movements with little rest between sets<\/span><\/a> or similarly to the heavy rest-pause method above.<\/p>\n<h3 class=\"p1\"><b>4. Forced Negatives or Heavy Eccentrics<\/b><\/h3>\n<p class=\"p1\">There are a couple of ways you can do forced negatives or heavy eccentrics, but all of them require a spotter.<span class=\"Apple-converted-space\">&nbsp;<\/span><\/p>\n<p class=\"p1\">The first: by loading 110 to 120 percent of your 1RM (one-rep max) onto a barbell and lowering it as slowly as possible. Then, a spotter will help you return the bar to start. You can do two or three sets max. The concept here is that muscles can produce much more force during the eccentric (or lowering) portion of a lift, but this half of a normal lift rarely gets amply challenged.<\/p>\n<p class=\"p1\">The second: by using a machine or dumbbells. Have a partner push or pull on the weight to add extra tension as you lower it. This creates extra resistance for your muscles to overcome during that eccentric phase. This approach is fun with preacher curls and Hammer Strength machines\u2014and creates some healthy competition between you and your training buddies.<\/p>\n<p class=\"p1\">While adding extra tension to the range of motion that rarely gets challenged during strength training doesn\u2019t necessarily create fatigue, it forces the muscle to produce a ton of force for an extended period, which is a great way to stimulate new muscle growth.<\/p>\n<h5 class=\"p1\"><b>The Science On Forced Negatives<\/b><\/h5>\n<p class=\"p1\">There\u2019s actually a <i>ton<\/i> of research on heavy negatives and muscle growth, but I won\u2019t get too into it here (I wrote an <a href=\"https:\/\/themusclephd.com\/eccentrics-and-growth\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">entire article<\/span><\/a> on it).<\/p>\n<p class=\"p1\">That said, it\u2019s important to know that most studies that claim eccentrics to be better for growth than normal reps use <a href=\"https:\/\/themusclephd.com\/eccentrics-and-growth\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s1\">more weight in the eccentric reps<\/span><\/a>. Therefore, if you want to get the most out of eccentrics during training, you have to use more than 100 percent of your concentric 1RM to properly overload the eccentric.<\/p>\n<h2 class=\"p1\"><b>The Bottom Line<\/b><\/h2>\n<p class=\"p1\">Intensification methods can be a great way to push your muscles past failure and add variation to your training. Just remember to use these methods as a tool, rather than a law. Constantly doing them every single workout will diminish their effectiveness and will more than likely lead to injury.<\/p>\n<p><em><img decoding=\"async\" data-attachment-id=\"23050\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/fitness-supplements\/dr-jacob-wilson\/\" data-orig-file=\"https:\/\/i1.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?fit=400%2C400&amp;ssl=1\" data-orig-size=\"400,400\" data-comments-opened=\"0\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Dr Jacob Wilson\" data-image-description data-image-caption data-medium-file=\"https:\/\/i1.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?fit=300%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i1.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?fit=400%2C400&amp;ssl=1\" tabindex=\"0\" role=\"button\" class=\"wp-image-23050 alignleft lazyloaded\" src=\"https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?resize=213%2C213&amp;ssl=1\" sizes=\"(max-width: 213px) 100vw, 213px\" srcset=\"https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?w=400&amp;ssl=1 400w, https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?resize=272%2C272&amp;ssl=1 272w\" alt width=\"213\" height=\"213\" data-srcset=\"https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?w=400&amp;ssl=1 400w, https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?resize=272%2C272&amp;ssl=1 272w\" data-src=\"https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?resize=213%2C213&amp;ssl=1\"><\/em><\/p>\n<p><em><br>\nKnown as \u2018The Muscle Ph.D.,\u2019 Dr. Jacob Wilson has a knack for transforming challenging, complex concepts into understandable lessons that can support your body composition and health goals. A skeletal muscle physiologist and sports nutrition expert, Wilson is a leader in muscle sports nutrition. As the CEO of&nbsp;<a href=\"https:\/\/theaspi.com\/\" target=\"_blank\" rel=\"noopener\">The Applied Science &amp; Performance Institute<\/a>&nbsp;and researches supplementation, nutrition, and their impact on muscle size, strength, and power.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The general population seems to finally be embracing strength training\u2014and even if you\u2019re not interested in bodybuilding, there are a few strategies used in the bodybuilding world that the average strength-trainer might want to consider in order to get more bang for their workout buck. Here, I\u2019ll break down four methods worth trying. Intensification Methods<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/bodybuilding-methods\/\">Read More <span class=\"screen-reader-text\">Bodybuilding Methods Every Strength-Trainer Can Benefit From<\/span><\/a><\/p>\n","protected":false},"author":227,"featured_media":27872,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,4,9,1356],"tags":[],"class_list":["post-27869","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-fitness","category-the-latest","category-wellness-council"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- 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