It ‘s no secret that bodybuilding is not a team sport. After all, there is only one winner. But despite this, victory is given only by collective efforts. Take, for example, boxers or martial arts of mixed style. They can not do without sparring partners that help them improve for the better. A similar picture is observed in bodybuilding. There are few athletes in the world who can spend a good workout alone. We need partners who will give weight, insure, and stimulate you with the best results.
Without a partner, any athlete attends the fear of dropping the working weight on himself, and therefore you can no longer fully devote yourself to training, and this is whatever one may say – one of the key factors of muscle growth. That is why bodybuilding wins the team, and not one person. But what to do in those situations when, for one reason or another, you do not have a training partner. Especially according to statistics, the overwhelming majority of amateurs are engaged alone. Is such training obviously doomed to failure? Not. Bodybuilding has techniques for all occasions. A single workout is no exception. If for any reason you are doing one, then this article is more precious than gold to you. We will tell you about the most effective training principles that will replace your partner.
1. Forced replays Forced repetitions
You all know that any muscle group after failure retains a sufficient amount of strength. The proof is the drop sets in which the working weight is reduced and the next set is immediately executed. Unfortunately, reducing the working weight one beast test is quite bad for the productivity of the exercise. That is why the partner is asked to help in the final stages of the trajectory. As a rule, it is very difficult, but the game is worth the candle.
But what if there is no partner? You need to help yourself with the other hand, that is – you should do the exercises in a one-sided style. Even shoulder training can be easily performed in this manner. Take, for example, the rod to the chin in the machine Smith. Holding the fingerboard with one hand, you turn the exercise into one-sided, the same can be done with one dumbbell. After reaching the point of failure, help yourself at the start with your other hand. Similar embodiments can be used in training the arms, legs and even the back. Breastfeeding is a bit more complicated, but we’ll talk about it later.
2. Negative repetitions
According to statistics, most amateurs know practically nothing about the mechanism of muscle work. The fact is that when you lift weight, whether it is bench press or arm flexion with a barbell, your muscles contract, that is, they shorten in length so that you can perform a movement. At the same time, when you start to lose weight, these muscles must contract again, otherwise you will drop the barbell on yourself. However, few people know that during the negative phase (lowering the burden) the muscles do not shorten, but, on the contrary, they lengthen. At the same time they are tense, as well as during the reduction. As a result, such an “unnatural” position causes the muscle tissue to experience tremendous stress. That is why most athletes “throws” the weight down instead of returning it to the starting position under control.
It turns out that the negative phase is a very important component of the whole exercise, if not the most important one. Consequently, it is necessary to carry out the lowering of the burden under control. There is a separate type of repetition called negatives. There are often cases when an athlete is no longer capable of competently performing the positive phase, as a result of which he ceases to perform the exercise. It is in such situations that negative repetitions will be useful to you.
The working weight in them should be 20-25% more than your usual. But how to perform negatives without a partner? There is a little trick. Start the exercise with your normal weight. Consider the bench press as an example. You will squeeze the barbell up with both hands, and lower it already with one. Of course, for this you will need a Smith machine. Similarly, you can perform all the thrust. Raising the weight with both hands, and returning it already with one. The most suitable muscles are: legs, chest and back.
Finally, I would like to note that negatives increase the level of growth hormone by 120-135%. However, the working weight must be selected correctly.
Rest-pauseSpeaking essentially, this technique should be described in more detail. Maybe in the future we will tell about it in more detail, but for now let everything be as it is. In single training sessions, the rest-pause system is of tremendous value. After all, it is, in fact, safe, and does not require an increase in working weights or working with submaximal weights. The basic principle is to extend the set, due to the short duration of the rest.
Consider the bench press as an example. Perform your standard 12 reps. Return the bar to the stops, and without taking your hands off it, rest for 15 seconds. Next, remove the barbell again and perform 8 repetitions. You will again expect a rest, but already in 20 seconds, and the last set consisting of 4-5 repetitions. All this is just one set. Working with your usual weight will allow you to correctly perform all three approaches. In addition, a little simple arithmetic will see that in the end you performed 2 times more repetitions than usual, and the working weight remained unchanged, that is, the productivity changed only in a positive direction.
The practical experience of many bodybuilders and the personal experience of the author of the article is proof of the effectiveness of this technique. It should be noted that in single training this method becomes the safest when performing exercises with one hand or foot. Consider as an example the dumbbell bench press for the shoulder girdle. Do the bench press with one hand, and keep the other one in the air or lean on the shoulder. You can apply this technique to many other exercises. It remains only to turn on the fantasy.
The term in translation from English means – deception. In fact, this technique is used by all novices and pseudo-fans of bodybuilding. Quite often in the gym you can see the following picture: at the end of the next working set in the flexion of the arms for biceps, the athlete begins to throw it up with the help of a total jerk of the body. As a result, the biceps muscle receives a dubious amount of load.
Many believe that in this way they cheat fatigue. In practice, the situation is the opposite of the desired. Despite this, conscious cheating is a pretty good weapon in the arsenal of any competent bodybuilder. You are already familiar with forced repetitions, which are performed with the help of a partner or a second limb. Cheating is the most productive solution in situations where there is no partner nearby, and the exercise requires two limbs.
Applying conscious cheating is most convenient in training small muscle groups, such as biceps, triceps, shoulders, etc. The fact is that this technique is used, as a rule, after reaching failure, therefore, the risk of injury increases. Training large muscles always involves more dangerous from the point of view of biochemistry exercises that can not be said about small muscle groups.
Finally, I would like to mention the correct scheme of using cheating. As well as in forced replays, only the most difficult part of the trajectory is “deceived”. As a rule – this is the initial positive phase. Having overcome this point with the help of cheating, immediately switch to a competent execution technique. By the way, about lifts for biceps. Do not deviate back and forth, it unnecessarily burdens the extensors of the back. Instead, try to crouch at the knees, and straighten with each new flexion of the arms.
Training without a partnerQuite often, athletes experience early fatigue of the synergist muscles that help us complete the movement. For example, in the bench press, the main muscle group is the chest, and the synergist is the triceps. Often triceps get tired much faster than their breasts, as they have a smaller size. As a result, you are not able to complete the working set and transfer the breast load necessary for growth.
Under normal conditions, completing the set is helped by the partner, however, in the case when you are alone, the principle of prejudice can help you. Since we started talking about breast training, we’ll continue. Choose an isolating exercise: flattening hands in a butterfly exercise machine, flattening hands with dumbbells on a horizontal bench or flattening hands in a crossover. At the very beginning of the workout, perform 3-4 non-response approaches. Thus, you will give the chest muscles the target load without the participation of synergists. Further you can safely continue training with the help of basic movements – various presses. Since the chest has already worked before, it will get pretty tired by the time your synergists give up.
As a result, working with the usual weight will be quite a serious load for you. In this case, you will not face the risk of injury. The principle of suppression can be applied to all large muscle groups. As for the biceps, triceps and other small muscles, this method unfortunately does not suit them.
6. Supersets (Super Series)
This training principle is universally used by athletes, both for small and for large muscle groups. In the course of our topic, we are interested in the first. You can load big muscles with the help of prejudice, and supersets just come to the aid of small ones.
Surely you are familiar with the basic principle of this method – the lack of rest between the two approaches of different exercises. Take for example the muscles of the arms. By completing one working set of flexions for the biceps, you will proceed without rest to the extension approach for the triceps. This is one super series.
Such an unusual method of execution allows you to ignore muscle “downtrodden” – a surge of lactic acid (lactate). Another positive factor is an increase in target blood flow in one limb, in our case – in the arm. It promotes the delivery of various nutrients and anabolic hormones. In addition, you save time and your own strength. Exercising for the opposite muscles does not bore you at all, but rather stimulates the continuation of active physical work.