In the field of bodybuilding,the methods used by sportsmen to develop their muscle mass are very diverse. Each sportsman has a technique adapted to his metabolism and which enables him to develop his muscles more quickly and according to the rules of the art.
In fact, sports coaches have even invented their own training methods, which they believe to be the most effective in increasing muscle mass. What are the most commonly used methods for building muscle? How do you choose the right method? Here are some answers to these questions that athletes often ask themselves, especially if they are taking their first steps in the field of bodybuilding.
The FULL BODY method
The full body is one of the most common training techniques used in weight rooms. This technique, as its name indicates, consists of working the whole body during each training session. All the muscles of the body are therefore worked at the same time in order to even out their development.
Indeed, when all the muscles of the body are worked in the same training session, the anabolic response is all the more favoured. Not only do you build muscle, but you can also increase strength and burn calories.
The full body is an ideal technique for starting out in weight training. With a training frequency of two to three sessions per week, the muscles will have time to recover.
Also, the method allows beginners to become familiar with the typical bodybuilding movements. For the more experienced, the full body can be combined with more complex techniques to optimise results. In the gym or at home, full body training does not require any specific equipment.
Here is an example of a full body program that can be done very easily:
- Exercises for pectoral muscles, shoulders, triceps: dseated stretch in 4 sets of 10 - 15 repetitions
- Exercises for biceps and back: ti chest press with high pulleyin 4 sets of 10 - 15 repetitions
- Shoulder and triceps development: triceps pull-upin 4 sets of 12 repetitions
- Abdominal muscle development: planche au sol in 3 sets of 1 minute
- Leg and gluteal exercises: leg extension in4 sets of 10 - 15 repetitions
The SPLIT method
If the full body method consists of working all the muscles in each session of a bodybuilding programme, split training is the complete opposite of this technique. It consists of concentrating a work session on a well-defined group of muscles. Each session corresponds to a single exercise.
The principle of this method is to work one or two muscles at most, multiplying the number of sets and repetitions in order to optimise results. With the split method, the muscles that have worked are completely tired, as is the nervous system.
A recovery time of one week is therefore necessary after each work session. In four to five days a week, the muscles are worked with varied and repeated exercises. The following week, they are allowed to recover. The work is repeated after the recovery session. For each exercise, the objective of split training is hypertrophy.
Split training is considered to be a really effective method of building muscle in record time. It is no longer a question of working the muscles as a whole, but of using them thoroughly and intensely. The muscles are worked in all forms and it is this exhaustion that optimises the growth of muscle mass.
Also, with the split training method, the recovery time is quite long. Sufficient rest is essential for proper muscle and nervous system development. However, the split training method is not recommended for those who are new to bodybuilding. It requires a certain amount of stamina and habituation on the part of the exerciser.
Here is an example of a split training exercise that can be done in the gym or at home:
Development of the pectoral muscles with bench press, 4 sets of 10 repetitions, inclined bench press, 4 sets of 10 repetitions, dips, 4 sets of 12 repetitions, dumbbell splits, 4 sets of 12 repetitions
Triceps development with bench press, 4 sets of 10 reps, barbell, 4 sets of 10 reps, triceps pulley, 4 sets of 10 reps.
MacS7
MacS7 coaching is a revolutionary method used to build muscle mass. The principle of this technique is to train less to get more results and motivation. The training time is particularly short in this technique, it does not exceed fifteen minutes. But the work is very intense in order to optimise the development of muscle mass.
MacS7 coaching consists of using the different modes of interaction of muscle contractions (concentric, eccentric, anisometric, plyometric, isometric, statodynamic, etc). The way of bringing a load from one point to another is very precise in this method in order to produce the most muscular contractions possible. All known training techniques are used, the aim being to obtain maximum efficiency with a minimum investment of time.
The muscular but at the same time cardio method, the MacS7 method not only optimises muscular development, but also strengthens the creativity, agility and reactivity of the athlete. It allows for the maintenance of muscular gains, as well as the development of the latter with personalised and innovative techniques. Not only does the athlete gain muscle, but he also improves his cardiovascular performance, whether he is a beginner or a professional. In one workout, all the muscles of the body are worked. A lot of importance is also given to cardio sculpting.
For a beginner, the MacS7 method requires coaching because of its complexity. Once you are used to the technique, the method can be practiced in the gym or at home.
