MUSCLE BUILDING TRAINING

In muscle building training it is advised not to jump right into heavy workouts. It is best to try the moderate weight for starters. The new trainee will be surprised to know that many of these techniques demand lighter weights . It is advisable to know first how your body handles a technique before proceeding to heavier weights and pushing yourself.
The rep tempo
This is a series of 3 numbers signifying time in seconds. In 2-1-2 , the first 2 indicates how long to take to perform the rep or the concentric aspect of a lift. 1 tells you how long to hold the weight at contraction. The second 2 represents how long it should take to return to the starting positions. Then there are 2-0-6 and 4-1-6. In bench press for example, you will be doing the 2-1-4 rep. In barbell rows, there is this 2-0-6 rep tempo. It is not suitable to use rep tempo for the deadlift.
Pre exhaustion
This is a practice of performing an isolation exercise before proceeding to compound lift that aims the same muscle group. The purpose of which is to allow an isolation lift to “pre-fatigue” a muscle so that in performing a compound lift, that muscle is forced to work harder. It is common but not necessary to combine pre-exhaustion with superset. Here are some examples of pre-exhaustion for some major muscle groups:
1. quads – leg extensions followed by squats
2. hamstrings- leg curls followed by Romanian deadlifts
3. chest- dumbbells flyes followed by bench press
4. shoulders – side lateral raise followed by military press
5. back straight arm lat pull down followed by pull ups
6. triceps – skullcrushers followed by closegrip bench press.

Post-exhaustion
This is a variation of superset. The purpose of which is to wear down a big muscle group.

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