Many bodybuilders often employ explosive or ballistic training. This consists of lifting very heavy weights using a technique that is not usually part of the bodybuilding routine. Instead of smoothly lifting the weight in a controlled way, the trainer brings the weight up in an explosive manner, where speed is more important. The goal with normal training is usually to get the "pump", but not with this training. Instead the idea in this case is to lift a lot of weight as quickly as possible with the whole body.

Explosive lifting will result in a stronger core, which then results in the body being stronger the next time you train normally using standard techniques and controlled movements. Explosive training is something that trainers who are just entering the bodybuilding world use for the first couple of years, when they do not have sufficient experience or knowledge about what is considered the correct form. As ironic as it seems, this is the time when a lot of bodybuilders will get their greatest gains. So perhaps this technique can hold water.

When the muscles are required to lift in this explosive way, the use of fast-twitch muscle fibers are employed. Because they are bigger and more available than slow-twitch muscle fibers, and because they are usually left behind in normal bodybuilding training routines, you have the ability to stimulate a new muscle area to develop. The different types of muscle fibers is a subject that usually gets ignored in bodybuilding, which seems weird because adult men measure the amount of protein they are taking in down to the gram. It's possible that whole grids of muscle fibers get ignored, but most bodybuilders don't seem worried. The application of different techniques, which includes explosive training, will let the bodybuilder stimulate these fibers and result in better growth. At the very minimum, the lifting of the heavy weights will increase motivation and make the gym more eventful.

There are techniques that can be more effective than others when dealing with the explosive training. Compound movements are the most yielding exercises. Having the ability to bring in core resources to help with these lifts is very valuable. The bench press, standing military presses, and squats are great exercises to do when using explosive training. It's important to always have a spotter there. It's also good to take more time to stretch and warm up before doing this. The probability of getting injured is higher while doing explosive training. But on the other hand, the benefits are usually worth the risk. The possible gains of doing this are incredible because the body is forced to adapt to this new weight and technique by instituting more muscle growth.