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|Get in Shape Quickly, With these Advanced Weight Training Techniques|
|Written by Jeff Behar, MS, MBA|
Bodybuilding is the process of maximizing muscle hypertrophy through the combination of weight training, sufficient caloric intake, and rest. One important factor of this "bodybuilding triangle": weight training is not as simple as it seems. To make the best gains in the shortest amount of time, it is important to understand a basic principle: intensity.
Many people think they're training intensely, but the sad fact is most people are not. Most people "undertrain" and "overtrain" at the same time. What I mean by this is that they do not train intensely (which I will describe in greater detail later) while at the same time they train too long in the gym without the pump, which actually limits or even impedes their desired results.Intensity: The Most Important Factor In Bodybuilding
Two guys can do the same exact fitness routine with the exercises, number of sets, and number of reps, yet have two different outcomes. Intensity is what determines success when it comes to maximizing your gains.
Three Basic Principles of Intensity
You can increase your intensity by 4 ways:
Intensity Building TechniquesIncrease The Number of Reps
The first way to add intensity in my opinion should be addition of reps. The best way is the X + 3 rule. In this rule you add intensity by adding 1, then 2 and then 3 reps beyond your target rep zone. When you can perform 3 reps more than the target zone you need to add weights. 5 lbs additional plates for major muscle groups and 2.5 lbs for minor muscle groups.
Adding more reps creates my hypertrophy in the muscle which is what is required for growth. This is another alternative way to intensify your workout. This can be accomplished in a simple approach, such as trying to get 10 reps vs. 8, or it can be done using advanced techniques such as:
Forced reps training is an advanced training method, which is employed at the end of an exercise when you are unable to lift the weight on your own. At this point a training partner gives a small extra push while providing a spot so that you can overload the muscle by getting reps that you could not get on your own if you did not have the extra help, and a spot.
The moral support and encouragement alone often works and allows the bodybuilder to seek out a few more reps before the force reps are even employed. Typically this method is used for 2-3 extra reps, resulting in maximum overload and a great pump. Care should be taken however, because this is the most popular and consequently the most abused intensity technique. People get hurt, people use it too often and overtrain, people use it with bad form and technique: all recipes for disaster.
Burns is another advanced technique similar to forced repetitions. With this method, you would use a sub-maximal weight that is so light that you could still use it to continue to pump and work the muscle after lactic acid has built up. When you keep working under these conditions, you get a great pump, and a huge burn from the lactic acid build up.
For those of you that may be curious, lactic acid is caused in part, to constant muscle contraction. It is created when the muscle burns sugars (in whatever form). Normally lactic acid gets squeezed out by normal muscle movement and lymphatic fluid, into the lymphatic ducts, where it is processed and eliminated from the body. What stops this is constant muscular tension (such as supersets, giant sets, forced reps).
During power-intensive exercises such as sprinting, when the rate of demand for energy is high, lactate is produced faster than the ability of the tissues to remove it and lactate concentration begins to rise. Lactic acid eventually will cause the muscle to tighten and bunch up, and constricts the flow of the lymphatic fluid. Since this cannot help wash out the lactic acid, it sits there, causing that familiar burning sensation. Probably more than you needed to know, right?
This technique focuses on the negative portion of muscle contraction (the eccentric or lowering phase). This principle involves the use of a spotter. To accomplish this technique you would choose a heavier weight and your partner would help you lift the weight and you would slowly control the weight during the downward movement.
For instance if you normally would use 225 pounds for 8 reps on a bench press, you would instead use 350 pounds and slowly lower the weight after receiving help lifting it off. Your partner would also assist you with during the upward pressing movement by pulling the weight off your chest while you are pressing the weight up.
Another way to accomplish this is using the same 225 pounds that you would normally use, but your partner would press down on the weight as it goes down for increased resistance, while you tried to resist the weight (slow the weight from approaching your chest). It is important that when using this advanced technique that the external force applied is done in a smooth and careful manner to avoid injury.
The Cheat Method
The Cheat Method is an advanced training technique that is utilized when one can no longer perform a repetition in strict form. It is used after performing a number of reps with good form until muscle fatigue begins to set in (or the weight is too heavy). At the end of a set, when you can't do any more reps with good form, use a bit of body swing or momentum to help get the weight past the sticking point, e.g. swinging the weight up a little at the start of a barbell curl.
By employing this technique you will use surrounding muscle groups to assist in the movement to complete additional reps to complete the set. An example of this technique would be as follows: when doing dumbbell chest presses, if you feel no longer you can do in perfect form, get the help of your shoulder and back (lat) muscles to assist lifting the weight.
It is key that when performing this technique you still let the major muscle targeted, to do most of the work. I always used cheat sets very sparingly as I was a stickler for good form, however there is a place in every bodybuilder's arsenal to use this technique occasionally.
Decrease The Rest Between Sets
There are also many techniques available for decreasing the rest between sets. They may include the following:
Drop Sets, AKA Descending Sets, is the most basic and yet one of the best techniques to maximize intensity. You begin by reaching failure with a weight, as soon as you hit failure, lessen the weight, and then continue the set until failure is reached again.
Lets say you were to perform triceps pulldowns with a 90-pound stack. If you reached failure at 12 reps, you would strip the weight down to 70 pounds and continue. A single drop or descending set is when you lower the weight once. A double drop or descending set is when you lower the weight twice (for instance from 90 - 70, then from 70 - 50 pounds).
My favorite exercise is to do a 6 set drop set while doing dumbbell curls running the stack and doing each set to failure. I might start with 50 pound curls, then drop to 40 and perform the reps to failure, then immediately pick up the 30 pound dumbbells to failure, then proceed to do reps with the 25 pound dumbbells until, failure and then finish off with 20 pound curls till failure... then work in a few cheat reps! By employing this technique I get 18 sets of arm curls done in about 12 minutes and am done!
Strip sets are essentially drop sets. If we want to be technical, it refers to "stripping" weight from a bar reducing the weight that you're using by 10% or so with each succeeding set (where as a drop set can be done on a machine, using dumbbells, etc.). For example, if you start out with 100 pounds for curls, then on your next set you would do 90 pounds and 80 pounds on your subsequent set.
These are done with barbells. Do a set then, without racking the bar, get two spotters to pull off a preset amount of weight. Continue with that weight. Keep stripping as desired. This will thoroughly burn out a muscle.
A Superset is a technique where two or more exercises are performed back to back. When three exercises are performed in succession it is referred two as a triset superset. This is another good way to train if time is limited. Supersetting involves doing two exercises with no rest in between.
Supersets can be in two ways. One way is doing two different exercises - for bodybuilding routines - in a row that hit the same muscles. Other way is doing two exercises - for bodybuilding routines - in a row hitting two different muscle groups. Supersets work best when targeting opposing muscle groups. Performing them this way allows for a better pump, as well as more reps.
Multi-exercising is often incorrectly referred to as supersets. Multi-exercise sets are different than supersets. Multi-exercise sets use different exercises for each set instead of just doing one exercise for all sets.
With this type of training, you will be able to hit a particular muscle in different angles. For example, instead of doing 4 to 6 sets of a particular exercise for a body part, you would instead do different exercises for each set each time. For instance for a chest press - instead of 6 sets of flat bench you do one set of barbell flat bench press, then a set of incline dumbbell presses, followed by a set of dips, decline flyes and finally cable crossovers. Unlike supersets, you would have rest periods between sets to enable you to approach each set heavier.
A giant set is the practice of going from one exercise to another very quickly. One of the risks with this technique is that the muscle is fatigued so quickly that there is a tremendous loss of efficiency and benefit. However, by moving from one set to the next relatively quickly you can keep the heart rate elevated, and it is a good muscle confusion technique when employed periodically. Giant sets, in my opinion, are also good for conditioning. They should not however the cornerstone of your training methods since this type of training when I have little time to train, and I need to get a quick workout in.
Increase The Weight
Increasing the weight is not for the faint hearted. There are risks. Risks of improper form resulting in injuries. Probably most known for employing this principle was the late Mike Mentzer, who wrote many articles, and wrote books and developed audio tapes about what he coined his "Heavy Duty Training Principle".
His approach became extremely popular among bodybuilders especially after Mentzer won the 1978 IFBB Mr. Universe contest in which he was the first bodybuilder ever to receive a perfect 300 score from the judges.Mentzer's system was based on the principle of "intensity" as emphasized by Arthur Jones. So as not to overtrain, Mentzer's system was based on a limited amount of sets with adequate rest in between (4-8 days in between each workout).
Increase The Number Of Sets
Increasing the overall volume of work, by either increasing the number of sets per exercise or increasing the number of exercise per body part, which results in a greater number of overall sets as well, is also another way to increase intensity, especially if the overall work volume is completed in the same amount of time that less volume had been completed in,
Other Advanced Techniques To Increase Training Intensity
Important Points To Consider When Increasing Intensity
Approach this in a systematic way to avoid injuries. Weekend warriors typically get hurt and drop out before success. It is great to get inspired, but approach your increase in intensity is a smart way.
It’s also essential that you drink water for health and building muscle. Without it, muscle strength, control and stamina are all weakened which will reduce your ability to build muscle. Drinking water is important because it helps bring nutrients to the muscles and helps pass toxins from your body. Water also helps out with the lubrication of your joints. Water is an ingredient in the makeup of the synovial fluid, which is the lubricating fluid between your joints. If your weight lifting diet is lacking in water, even for a brief period, less fluid is available to protect these areas.
Remember, if you are employing the advanced lifting
techniques discussed above by adding more weight, more reps, and more
sets (and thus more stress to your body), the demands from weight
lifting on the joints will increase. Adequate water intake is
imperative to support the protective fluid needed for optimum
performance and to maintain normal healthy joints.
Leg Raises -Leg raises place primary stress on
the lower half of the rectus abdominis although the muscle fibers of
the upper rectus abdominia are recruited as well. Secondary stress is
also placed on the intercostal muscles.Because this movement works the
hard to work lower abs you want to do this exercise before crunches.
How to do: 1. Lie on your back on an inclined ab board with your head
toward the raised end. 2. Grasp the end of upper bench with your hands
to stabilize your body. 3. Bend your leg 15-20 degrees or until you
feel your back relax. 4. Use your abdominal muscles to raise your feet
in an arc to a position directly above your head. 5. Drop your feet in
a return arc until they clear the bench. 6. Repeat until failure (get
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