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Advanced Techniques Weight Training


Here you will find out about the advanced techniques seasoned bodybuilders and weightlifters in general avail of. They work for them and they can work for you.


Apply them when you feel as if you need a certain boost in the gym to promote muscle growth when your regular workouts just aren't yielding results.

But sure to only apply one or two at every workout because too many will cause you to over train and burn out.


Increasing Intensity: The simplest way to increase intensity is to add more weight to the bar. This way "shocks" muscles to reacting and forces them to adapt to be able to handle heavier weights.


Forced Reps: This means working with a training partner and having your partner help you complete the last one or two reps of the last one or two sets in an exercise. What this accomplished is when you are fatigued and cannot handle any more reps at the weight you are using, your training partner steps in and "helps" you to move the weight to the desired position and for you to lower the weight SLOWLY back again.

The idea behind this is that muscles respond well to negative reps , that is moving the weight back slowly to the start position. The muscle can handle much more weight doing negatives than positives. For example the simple bench press, when you cant press another rep out, your training partner helps you force the weight up and you can then lower it slowly under tension to your chest again, the have your training partner help you with one more or to place it back on the rack. Lowering the weight slowly under tension is great for the chest because it works it harder than you would ever have been able to do on your own.


Partial Reps: This is when your muscle is exhausted at the end of a set, you continue the movement through half or as much as you can of it.

Its simply a way of adding more intensity to a set than you wouldn't be able to do with the normal range of motion.


Pyramid Training: This is where you increase the weight and decrease the rep range in an exercise in each set of that exercise. Its called pyramid training and the idea is to add more "shock" to your muscles. Its a very commonly used technique and can be used more regularly than other advanced techniques.

For example when doing lat pulldowns on a lat machine, do 12 reps with an easy enough weight for one set, for the next set do 10 reps with a heavier weight, for the next set do 8 reps with an even heavier weight yet and finally for the last set do 6 reps with as much weight as you can handle.


Supersets: Supersets are two exercises performed back to back with no rest in between.

There are two ways to perform supersets

1.) Perform them on the same muscle group. This mean doing two different exercises for the same muscle group in a row without stopping. For example do bench presses and chest fly's right after one another without stopping.

2.) Perform supersets on different body parts. For example do bench press and barbell rows right after one another without rest. This method improves your cardiovascular conditioning and decreases the time you have to spend at the gym because while you do one exercise you allow the other to rest freeing up time.


Stripping: This means at the end of a set when your muscles are giving out with fatigue, you stop and remove 20-40% of the weight of the bar or machine and continue the exercise movement until you are again fatigued with that weight, then you take another 20-40% of the bar or machine and continue until you can do no more. By all means continue to keep removing weight as you see fit, its guaranteed to seriously work your muscles.


Pre-Exhaust: This is where you pre-exhaust a larger muscle  before performing a compound movement (compound is an exercise you do that uses as much muscles as possible, e.g. the squat).

This helps when you have weak muscles that give out during a heavy compound movement.

For example you could do dumbbell fly's first to pre-exhaust your chest and then do bench press or a variant of it.

This stops your triceps or front deltoid muscle giving out prematurely.

It works really well because you can feel the "worked" muscle when you are doing the compound movement.


Cheat: This is where you deviate from proper form a little to help you push that weight beyond what you could achieve with correct form.

For example when doing biceps barbell curls you could swing your body slightly to help you with that last rep or two that you couldn't achieve with strict form.


Shorter Rest Period: To maximise growth try reducing your rest time between sets.

This way you shock your muscles into reacting to the added pressure.

So if you are resting 2 minutes between sets now reduce your rest period to 1 minute between sets.


Compound Sets: Do two exercises for the same bodypart one after the other, resting as little as possible between.


Tri-Sets: Like compound Sets except you will be doing three exercises for the same bodypart back to back, resting as little as possible between.


Rest-Pause: Rest-Pause is where during a set when your muscle is fatigued you stop for a few seconds to catch your breath and let the target muscle rest a little. The benefit is that while you would fatigue quicker with a normal set , with rest-pause you take a slight break and can end up doing more reps per set thus working your muscle even harder.


Developing a great body takes time, and your strength, stamina and conditioning are built up over time. You should gradually increase the training level and this means introducing these advanced training techniques into your workout.

Try out these techniques one at a time and see how it feels or how your body responds to it. These techniques are a great asset to any weightlifter and they should be performed with care and attention to form. Incorporate them into your future workouts and see the improvements in your physique.

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