Although bodybuilders follow a myriad of different muscle building strategies and workouts, there are a few fundamental weightlifting principles that everyone follows regardless of skill level.
These principles form the basic theories behind any serious weight training program.
The first basic concept of weightlifting is HIT, or high intensity training.
This is a workout strategy focusing on single-set routines that target all the muscles of the body.
These workouts are performed one to three times per week, and utilize high intensity exercises to produce results.
The basic goal of HIT is to do eight to twelve reps of each exercise in a set.
This routine also calls for a gradual increase in the intensity of the exercise, with each set after the first being more strenuous.
To achieve this increase in intensity, the exercise must be modified in some way to be tougher to complete.
Some common ways of achieving this include using more weight, performing additional reps, or increasing the rate of the reps.
Another basic principle of weight lifting is called periodization.
This is the practice of increasing the weight in steps so as to avoid overtraining.
For example, when using a periodization program, a weightlifter would lift relatively light weights on the first week, then move up to a moderate weight the next week, then move up again to heavy weights on the third week.
Periodization is especially useful for beginner weightlifters since it gives them time to adjust to the weight.
They can increase the weight step-by-step, which also helps in preventing injuries.
Another popular concept in weightlifting is the hardgainer philosophy.
This lifting strategy uses high intensity routines to hit muscles hard and promote growth.
The hardgainer plan places an emphasis on all the muscle groups of the body so as to prevent imbalances.
It typically requires training three times a week, but each muscle group is only trained once to allow adequate healing time between workouts.