TRAINING PRINCIPLES

1. Principle of Progressive Overload – Only as the muscle becomes stronger does it also become larger. One way to gradually increase the load is to follow the principles of supercompensation (increase the load for three workouts, then decrease it on the fourth). For example, in the first workout, complete the set with 6 repetitions, in 1 second with 7, in the third with 8, and in the fourth workout, again with 6 repetitions. On the fifth workout, increase the weight by 2.5 kg and repeat the cycle. Muscle strength can be improved by increasing the number of repetitions, the number of sets, weight, reducing rest intervals between sets, and slowing down the pace of exercise.
2. Set System – In the early days of bodybuilding, training consisted of only one set and one exercise per muscle group. Thus, all muscle groups would be trained in one session with one exercise and only one set, making up around 10-12 sets for the entire workout. Later, experimentation led to adding more sets per muscle group, and it was recommended for beginners to do 2-4 sets, for intermediate individuals 6-10 sets, and for advanced individuals 10-15 sets per muscle group.
3. Isolation Training – Involves exercises that target a specific muscle group and are performed using a single joint movement. Dumbbell flyes on a flat bench, for example, isolate the chest muscles and involve movement only at the shoulder joint, while a bench press involves the chest muscles, triceps, and front deltoids, utilizing both the shoulder and elbow joints.
4. Muscle Confusion – If we consistently train with the same load, the muscle won’t grow. To stimulate muscle growth, it is necessary to “confuse” the muscle with changes and cycles that increase muscle strength and, consequently, its size. Changes in exercises, repetitions, sets, and angles of exercise execution will induce stress on the trained muscle, prevent it from adapting, and ensure continuous growth.
5. Priority Principle – Always train the weaker muscle group first when you have the most energy for maximal training effectiveness. Maximum intensity is required for muscle growth, and you can train intensely only when you have the highest energy, i.e., at the beginning of the workout. If your shoulders are a weaker muscle group and chest and shoulders are scheduled, always prioritize training shoulders first. If you were to train chest first, you would deplete your energy and enter the shoulder workout already fatigued, making it insufficiently intense to provide the necessary stimulus for muscle growth.
6. Pyramid Principle – There are warm-up sets and working sets. If we perform an exercise in 6 sets with the sequence of repetitions 15, 12, 10, 8, 6, 6, then the first four sets are warm-ups, and the last two are working sets. Warm-up sets serve to lead us to the working weight, while working sets ensure that we achieve maximum stress on the trained muscle at working weights, promoting muscle growth. The pyramid principle is a sequence in which we gradually warm up the muscle with a higher number of repetitions and lower weights, preparing it for heavier weights and a lower number of repetitions that stimulate muscle growth.
7. Circulation Principle – To stimulate muscle growth, it is necessary to bring blood to the trained muscle. The circulation principle is, in fact, the effect of training on the selected muscle group.
8. Super Sets – This involves a combination of exercises for antagonistic muscles performed one after the other without rest. For example, biceps followed by triceps or quadriceps followed by hamstrings.
9. Compound Sets – In contrast to the Super Sets where different muscle groups are trained consecutively, compound sets involve performing exercises for the same muscle group one after the other. For example, we can combine barbell curls for biceps with incline dumbbell curls for biceps.
10. Holistic Principle – Different types of muscle cells contain proteins and energy systems that react differently to various training stimuli. Proteins that make up muscle fibers grow under the influence of high training loads. Energy systems respond to training loads, with some reacting to a high number of repetitions and others to a lower number. For example, start a set with 15 repetitions, then continue with 12, 10, 8, and finish with 6. This stimulates different muscle fibers and energy systems, ensuring muscle growth.
11. Periodization Principle – Training cycles that alternate between phases of high-load, low-repetition training with longer rest intervals between sets and phases of lower-load, high-repetition training with shorter rest intervals. This reduces the risk of injuries and ensures continuous progress and muscle growth through diverse training.
12. ISO-Tension – After completing a set for the trained muscle, contract that muscle for 3-6 seconds and repeat this three times. For example, after finishing a set of bench presses, stand up, contract the chest muscles strongly for 3-6 seconds, rest for 5 seconds, then contract the chest muscles again, rest for 5 seconds, and contract the chest muscles for the third time.
13. Cheating Principle – A technique in which, during the last one or two repetitions, we use body jerking or swinging even though proper execution of the exercise wouldn’t allow it. The goal of these last two improper repetitions is to maximize the load on the muscle and finish the set with the highest possible intensity. A good example is when, during a barbell curl for biceps, we use body swinging to lift the weight.
14. Triple Sets – This involves a combination of three different exercises for the same muscle group performed consecutively without rest. It is essential to choose exercises that target different parts of the muscle. For example, incline bench, decline bench, and flat bench. This technique leads to a significant influx of blood into the muscle and a strong “pump” effect.
15. Giant Sets – This is a sequence of 4-6 exercises for the same muscle group performed one after another with very short breaks. Example of a chest workout:

• Incline bench, 20 seconds rest
• Flat bench, 20 seconds rest
• Dips, 20 seconds rest
• Pull over, 20 seconds rest

Repeat this sequence of exercises 3-4 times.

17. Pre-Exhaustion Principle – First fatigue the muscle with an isolation exercise targeting the muscle, then continue without rest to a compound exercise. Example: Chest flyes followed immediately by flat bench presses. The first exercise fatigues the chest muscles, and then flat bench presses induce total fatigue and failure of the trained muscle.
18. Rest – pause Sets – Drop sets allow for performing each repetition in a set with maximum intensity. Example: Warm-up with 3-4 sets and choose a weight you can lift 2-3 times. Rest for 30 seconds and perform another 2-3 repetitions. Rest for 45 seconds and perform another 2-3 repetitions. Such drop sets are excellent in the final mesocycle of a three-month mass and strength development program.
19. Maximal Contraction Principle – a technique in which you contract the trained muscle maximally in the final phase of the movement. For example, in a barbell bicep curl, the load is greater in the initial phase of the movement and lesser in the final phase. By strongly contracting the biceps at the top of the movement, you achieve consistent resistance throughout the entire range of motion.
20. Continuous Tension Principle – (one example is German Volume Training). This is a training method involving slow execution of movements, slow descent, and slow ascent. For instance, you lower the weight for 4 seconds and lift it for 4 seconds. The slow technique increases tension within the trained muscle, and performing the movement under maximum control helps prevent injuries.
21. Negative Repetitions – Using heavier weights than we can realistically lift by lowering the weight under full control while a training partner assists in lifting the weight. This technique is only used for the last one or two sets and during mass and strength development phases of training. Initial sets, meant to warm up the muscle, are performed with proper technique, on our own, without the assistance of a training partner.
22. Forced Repetitions – In contrast to negative repetitions, where a training partner assists in lifting the weight throughout the entire set during the last one or two sets, forced repetitions involve performing only the last one or two repetitions with the help of a training partner.
23. Double Split Training – This is a training regimen where you train twice a day. One part of the training is done in the morning, and the other in the afternoon. For example, if chest and back are on the schedule, you train chest in the morning and back in the afternoon.
24. Triple Split Training – There is also the option to train three times a day, suitable for bodybuilders who recover quickly. If, for example, chest, shoulders, and triceps are scheduled, you can train chest around 10 in the morning, shoulders around 2 in the afternoon, and triceps around 8 in the evening. Both double and triple split training principles are for professional bodybuilders who have been training for a long time and can allocate workouts, preparation, food consumption, and rest throughout the day.
25. Burnout Principle – A technique where, at the end of a set, you perform an additional 2-3 partial repetitions. For example, when doing bench presses, you perform 6 regular repetitions, and for the last two repetitions, you lower the weight from the fully extended position to the halfway point.
26. One and a Half Repetition Principle – This technique is employed for a duration of just one to two weeks. After performing initial warm-up sets, the last two sets involve one and a half repetitions, where one full repetition is followed by only half, repeating this sequence for a total of 6-10 repetitions per set.
27. Half Repetition Principle – This technique follows the previous one and is integrated into cycles for strength and mass development. For example, after two weeks of One and a Half Repetition Training, continue for an additional week with Half Repetition technique. In this approach, the first couple of warm-up sets are done through the full range of motion, while the last two sets involve only half of the movement.
28. Quality Training Principle – From set to set, decrease the rest intervals between sets while maintaining the working weight. This training technique is beneficial during the preparatory phase for competitions.
29. Descending Sets – This training method involves reducing the working weight for the last few repetitions in a set and performing additional repetitions that wouldn’t be achievable with the normal working weight. For instance, in a lat pulldown machine, complete 6 repetitions with 60 kg, then decrease the weight to 55 kg without rest and perform two more repetitions. Repeat the process by reducing the weight to 50 kg and performing two more repetitions.
30. Instinctive Training Principle – A principle in which a bodybuilder adapts their training and nutrition based on their own experience and knowledge as they progress.
31. Wave Loading Principle – This is a mass and strength training principle with a set of three series where weights gradually increase and repetitions decrease. In the warm-up, perform sets with, for example, 15, 12, and 10 repetitions until reaching the working weights. One “wave” of three sets consists of 7-5-3 repetitions. Perform two such “waves” per exercise.
32. 4 + 2 Principle – First, perform 4 repetitions on your own, then quickly have training partners add more weight to the bar, and perform an additional two repetitions at a slower pace, lowering the weight independently and having training partners assist in lifting. For example, on a leg press, perform warm-up sets without assistance, then reach a weight you can lift 4 times (e.g., 150 kg). Your training partners then increase the weight to 160 kg, and you slowly lower the weight for 5-8 seconds while they help lift it. Perform two additional repetitions in this manner.

An even more intense method is the 3+1 variant:

• Perform 3 repetitions, rest for 2 minutes
• Perform 1 maximal eccentric repetition (use the same weight as for the 3 repetitions, lower the weight on your own, and have training partners assist in lifting), rest for 2 minutes. Perform three such waves in the exercise. This technique is for individuals with over 2 years of training experience.