What Exercise essentials needs to be done in bodybuilding?
1- Engage the working muscle FIRST(squeeze it before you move it).
2- Maintain continuous tension throughout the range. (This isn’t as redundant or as simple as it seems). This might be the last thing to master, but important to think about nonetheless.
3- Maintain tension at the extremes of the range (meaning when you’re fully lengthened or shortened). Do not allow the weight to bounce or change direction quickly.
4- Maintain proper posture. Chest tall, “stand proud” is the term i prefer all of the time. Chest up, chin straight ahead.
5- Take a muscle through its entire Range of Motion.
NOTE: this does not need to happen on each exercise as long as it happens within a given workout.
6- Getting a muscle fully shortened will make the biggest difference out of any of these point to your success. Learn what this means for all body parts.
7- Learn a muscles full range of motion. Its not complicated.
8- Heavy weights are only useful when used with control and tension. (Advanced athletes are able to use acceleration and control/tension at the same time).
9- Add acceleration ONLY once you’ve mastered all of these techniques.
10- Locking out is only bad when done with acceleration.
11- Read Number 1-9 again.
12- Print this off and give it to your trainer. Go kick some ass in all of your workouts this week and forever.