|Training Intensity Principles: Progression
Bodybuilding involves progressive resistance training, always
using a low percentage of your one rep maximum (1RM). Usually this
percentage is around 75% - 85%. You need to gradually increase the
weight you use, keeping within a rep range. This way, you will
continue to challenge your muscles as they get stronger. By
continually testing and training using your one rep maximums, you
will be training for power, which will sculpt your body in another
way, generally making the muscles thicker and more dense, but doing
less for mass gains than recreational bodybuilding. The goal in
either case, is to push the body far enough so it adapts and makes
new gains, but not far enough that it causes an injury. If you are
looking to bench press or squat with three plates a side, that is
an excellent goal, however, you need to be sure to work up to it
gradually, and have safety as your number one priority, and only
perform these types of lifts with a spotter by your side.
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