Tabata training was developed in Japan about 20 years ago. This kind of training improves stamina and strength profoundly with little risk of losing muscle mass. Tabata training follows a high intensity of effort for 20 seconds and then rest for 10 seconds. Repeat for eight sets or 4 minutes total. Wait at least 2 minutes before starting the next exercise. I like to use the Tabata system of high-intensity interval training to not only build fast-twitch muscle fibres but also for the cross-connections of the muscles of the whole body.
This brings up an interesting aspect of resistance training. When you are lifting weights you are either doing an isolated exercise or a compound exercise. An isolated exercise means you are only working one muscle which most likely to happen on the big machines that are designed specifically for that purpose. Isolated exercise is great when you are trying to make a certain muscle stronger. Compound exercises cover as many joints and muscles as possible and often require recovering the momentum of the weight you are lifting.
With Tabata Torsion Training the focus is on compound exercises that require torsion or twisting of your trunk and pelvis. This kind of training creates whole-body coordination as well as amazing core strength. It is also exhausting and I wouldn’t recommend doing more than five exercises (20 minutes) of this kind of training. Below is a few examples.
Technical Body Building
So, let's get into the basics of bodybuilding
Essentially, if you want to maximize muscular and metabolic growth you have to stress each muscle to failure consistently. In my opinion, it is best to choose the failure of strict and correct posture movements instead of the failure of the ability to do another repetition.
A good warm-up for each exercise starts with 15-20 reps with a weight that is about half of the weight you plan on lifting to failure. Then it is time to seriously train and strain (pain and gain) the muscle group you are focusing on. Choose a weight you can lift about 8 – 10 times with your upper body and 12 – 15 times with your lower body. Wait until you feel ready and then do another set to failure of form. Continue until you have completed 6-8 sets of that exercise. It should take you about two weeks to work up to 10 sets.
When focusing on bodybuilding, if you can do 10 sets of 10 reps, it is time to increase the weight you are lifting.
Because of the intensity of this kind of training I only recommend doing two or three workouts per week at first, focusing mostly on major muscle groups and specifically the muscles that will improve overall symmetry and postural structure. Focus on five or six exercises
per region, about 6-8 sets for each. This will require at least 40 minutes in the Gym or at home. If you find that you feel shaky about 20 minutes after your workout, please reduce your number of sets. The "shakes" after a workout are due to excessive adrenaline, which can interfere with both muscle gain and fat loss.
For most people, it takes a couple of workouts to figure out the weight for each exercise