Aftershock

Here is some general training advices that covers beggner ideas, training programs and Plateau breakers.


AS

BEGGINERS


As a beginner you will experience the most drastic gains. These can be referred to as Newbie or n00b gains. The reason behind this in simplest terms is just because your body is completely new to training and is not adapted to it at all thusly the strongest reactions and most drastic results will take place. As a beginner you will not have to worry about shocking techniques, diet variations, advanced training routines, etc. You should simply only worry about a basic split and not overtraining. You can refer to my article I wrote in this forum Beginner Basics... for more detail about begginner training.



EXAMPLES OF TRAINING PROGRAMS

I'll outline four examples of training programs to try out (not as a beginner)

HST (Hypertrophy Specific Training) http://www.hypertrophy-specific.com/ http://forum.bodybuilding.com/showth...hreadid=280813

Max-OT: http://www.ast-ss.com/max-ot/max-ot_intro.asp

Westside: http://www.elitefts.com/documents/meeting-the-iron.htm

DoggCrap We have a whole section dedicated to this over here


SHOCKING TECHNIQUES

Well there comes a time in everyones life where he/she is faced with a plateau Everyone dreads this time but it something that cannot be avoided. There alot of "shocking" techniques to help us get past this though (thank god)

DOUBLE NEGATIVES

A double negative is simply having your negatives (briniging the weight down) last twice as long as bringing the weight up.

SUPERSETS

Supersets are finishing a set of one exercise and then moving immediately to the next, this is viewed as quite a good way to shock the muscles. There are two types of supersets: Antagonistic supersets and Synergistic supersets. A synergistic superset uses both sets for the same muscle group. i.e. a set of tricep dips then CGBP. Antagonistic supersets are either opposing muscle groups like tris/bi's or hams/quads or even completely unrelated muscle groups.

OTHER IDEAS

This thread over at Bodybuilding.com is great for viewing Plateau breakers.

http://forum.bodybuilding.com/showthread.php?t=462154