2021-10-06 22:09:17
Training tips: High intensity techniques by Christian Thibaudeau part 1
In the world of training and especially in advanced level athletes, high intensity techniques are used to achieve a large number of effective repetitions in a short period of time, there are many well known ones, today I am going to teach you several very effective techniques and Little known (either because Christian has less impact on social networks or because his books and seminars are very expensive) designed by Christian Thibaudeau.
Multi-Hold pump set
This technique that must be performed at the end of the session. Only one series should be done, as follows:
Hold the weight isometrically for 20 seconds at your weakest point.
Do 8-10 reps.
Immediately hold the weight back to the same point, this time for 15 seconds.
Do 6-8 reps.
Without rest, hold the weight again at the same point, this time for 10 seconds.
Finish by doing as many repetitions as possible until failure.
Isodynamic Contrast
This method is very effective in improving weak points, especially if you have a poor mind-muscle connection.
Begin the exercise with an isometric hold for 30 seconds at the point where the lagging muscle is most involved.
After this, do 8-10 normal repetitions
Isometric endurance will activate the target muscle and make it easier to feel during normal reps, quickly correcting the lack of connection and allowing you to improve lagging muscle.
During the endurance phase, a voluntary effort must be made to contract the muscle that is being worked.
Depending on the exercise, the endurance will be in different positions / inclinations , as specified below:
Bench Press: Hold your elbows at 90 degrees.
Incline Press: Hold 5-8 cm above 90 degrees.
Overhead Press: Hold at eye or forehead level.
Squat (weak glute): Hold on the parallel.
Squat (quadriceps weak): Hold at 90-100 degrees.
Pull-ups or pull: Hold the bar at chest level.
PecDeck or pulley crossovers: Hold in the squeeze position, with your hands as close together as possible.
Biceps: Hold at medium height.
Triceps Extension: Hold with arms extended.
Leg extension: Hold with your legs extended.
Femoral curl: Hold mid-movement.
Lateral or Front Raises: Just below the shoulders.
Crunch: Hold on maximum contraction
Tempo contrast
It is a very effective technique and based on a very simple principle. During the same series you alternate between very slow repetitions and fast repetitions. Two repetitions are performed with 5 seconds of rise and 5 seconds of descent followed by two fast repetitions (without losing the technique).
We will call this combination of fast and slow repetitions a cycle.
Each set has 8 or 12 reps (two or three cycles of four reps each), or a number in between if you hit failure before completing all three cycles.
This method helps us to generate hypertrophy both at the fascicle length level (more interesting for strength and to increase muscle size at the proximal level with respect to the joint) and at the diameter level, it also generates a good amount of metabolic stress.
This method works especially well for biceps, quadriceps (mainly leg extensions or presses), hamstrings, and chest (flys, pulley crosses, or pec deck).
#Training #Trainingtip #Intensity #Protip #Bodybuilding
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