You’ve been hitting the gym and your strength and fitness is improving nicely. Workout intensities have been increasing gradually but now you feel like you’ve reached your limit. The training techniques you started with are just not getting the same results. Time to panic? No… It’s time to borrow six potent training tips from the professionals.
Comprised of two exercises performed back to back with minimal rest. There are different types of supersets, such as agonist supersets (grouping muscles that work in unison like chest and triceps or back and biceps) and antagonist supersets (grouping opposing muscles like chest and back or biceps and triceps).
Comprised of three exercises performed back-to-back with minimal rest, all targeting the same muscle group. For example, performing a lateral pull-down, followed by seated row, followed by pull-ups.
Performed by completing seven partial repetitions in the lower half of the motion, then seven partial repetitions in the upper half of the motion and then completing seven complete repetitions through the full range of motion. This works particularly well with standing barbell curls for biceps.
4. Negative reps
Performed by focusing on the eccentric or release phase of the exercise, normally by reducing the speed of the repetition. For example, on the bench press have a spotter help lift the weight then very slowly lower the bar to the chest increasing the time the muscle is under tension.
5. Pyramid and drop sets
Drop sets are performed by working the muscle to failure on the initial weight, then reducing the weight and continuing to work to muscle failure. You can perform as many drops as necessary, working to muscle failure every time. Pyramid sets are performed when the lifter progresses from a heavier weight with fewer repetitions in the first set, to lighter weights and more repetitions in the following sets (this can also be done by starting with lighter weights and increasing each set).
Combines an isolation exercise and a compound exercise for the same muscle group. This works really well for leg training where an isolation exercise (leg extensions) first exhausts the muscle group and then a compound exercise (squats) uses all the supporting muscles to further push that muscle group.
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