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