Fitness Trends for Bodybuilders in 2019 The New Year is just around the corner. With health being the most popular resolution like always, a wide range of fitness trends is floating on the Internet. The question is whether these trends are for everybody. The answer is ‘no’. The reason behind this is the difference in body types and individual needs.
In this blog let us focus on the fitness trends bodybuilders can look forward to in 2019. Bodybuilding trends in 2019: Muscle Hypertrophy While, we all have heard a lot about building muscles in magazines, gym locker rooms, and supplement stores, the subject is undoubtedly a complex one. So, what's the way out? Simply put, understanding the basics of muscle building is crucial to getting outstanding results. Now, what is muscle hypertrophy? Hypertrophy is the increase in the size of an organ or tissue through the enlargement of the cells that comprise it. How can we stimulate muscle hypertrophy? There are three ways of doing this and the table below explains the same.
Progressive tension
Muscle damage
Metabolic stress
overload This
refers
to
increasing
The is the actual damage
This
tension levels in the muscle
caused to the muscle fibres
muscle
fibres. The most effective
(“microtears�). This damage
metabolic limits through the
way to do this is to increase
must be repaired. If the body
repetition of actions.
the amount of weight you
is
are lifting.
nutrition and rest,
provided
involves fibres
working to
their
with proper it
will
deal with what caused the damage. Research has revealed that out of the three mentioned options, progressive tension overload is the most important for muscle growth. Hence, exercises like squat, deadlift, bench press and military press should be the essential part of your workout routine. German Volume Training The next higher volume muscle-building program is German Volume Training. The focus of this program is on two main muscle groups per day, alternating between them over the course of three
days a week. This type of workout allows an individual to build muscle mass at an incredibly high pace, provided he is following a proper nutritional plan along with it. To get the maximum result out of this training program, eating a high-calorie diet is a must, as it helps support the volume of weights lifted.
Sample Workout: Select one compound exercise for each muscle group and hit it hard with ten sets of ten reps. Once those have been completed, add a few isolation exercises. The workout regimen can be broken up into three different days: chest and back, legs and abs, and then shoulders and arms. Take a day off between workouts and have the full weekend for recuperation. Fascial Stretch Training or FST-7 Fascial Stretch Training is another training program that is making waves the world over. It doesn't explicitly lay out all the exercises you need to perform in a given session, nor does it expressly state that you must divide the body up into a specific protocol. Instead, it gives you guidelines as to what should be done in the last exercise for each body part worked in that session. The primary objectives of this program are to stretch the fascia tissue, which is the soft connective tissue that is found surrounding the muscles. Sample Workout: With this set-up, perform seven sets of 15 reps for the last exercise you do for each muscle group. It's important to keep your rest periods between these sets shorter - around 30 seconds in total. While you adapt to these trends, keep in mind that you can and should switch programs after some time to avoid a plateau.