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You’ve got one strength routine left, and it will teach you some advanced techniques that bodybuilders have been using for decades. If you have to take the stairs afterward, we apologize in advance!
Your final resistance workout in the Optimum Nutrition 30-Day Ultimate Beginner’s Guide to Fitness complements the upper-body bodybuilding workout you performed on day 25. Today, you’re going to hit your lower body and finish off this trainer strong!
DAY 27 CHALLENGE
Learn key terms and complete an advanced bodybuilding workout!
Unlike in your previous workouts, we’re upgrading from the basic techniques of straight sets and ramping to try some advanced methods called “overload techniques.” These are intended to allow you to keep working beyond muscle failure, which is the point where you can’t do another rep with a certain weight. When you go beyond failure, you recruit more muscle fibers, do more work, and give your body an even louder signal to grow and change.
These advanced techniques can be difficult, uncomfortable, and may produce intense soreness. It’s not recommended that you use them often. Only perform them occasionally, and be sure to provide adequate rest in your training schedule to recover afterward.
Extending training beyond failure can be tough, but the results it can achieve from stubborn muscles can make it worth the extra work. These methods also provide a fun variation to your typical workouts, can decrease the amount of actual time spent training, and build mental fortitude that will help you in training and in life!
Compound set: A pairing of two exercises for the same body part.
Superset: A pairing of two exercises, usually for opposite body parts, such as biceps and triceps.
Tri-set: Three exercises performed back-to-back with no rest between exercises.
Muscular failure: The point when you can’t perform another rep with a certain weight.
Dropset: Performing a set to muscular failure and then reducing the weight, thus extending the set for more repetitions. This may be done repeatedly, as in double or triple dropsets.
Source: Ultimate 30 Day Beginners Guide To Fitness – Day 27 – Bodybuilding.com