Advanced Strength Training TechniquesLets go over a few advanced strength training techniques. These are what we call high intensity plateau busters. You may have never heard of these techniques before, or you may have some questions about them. One thing I want to make really clear, these are quite advanced. Please don’t attempt these right out of the box. They are designed to keep your body in a state of flux, and to really push your body for maximum growth and results. Many of these require a spotter. Cheat Reps
Cheat reps are probably the most common way to train past failure. They are also one of the best examples of why these are advanced strength training techniques.
Cheat reps are exactly what they sound like, when you are at your max using good form, you can cheat on the form a bit and swing your body to make the last a little easier. Cheat reps need to be used with good form reps, there is no point in doing a whole set of cheat reps. They need to only be used at the end of the set to get that extra burn in.
Forced RepsForced reps are much like cheat reps, except what you actually do is remove a portion of the weight so that you can complete one more rep. This is one that a spotter may be used for exercises like the bench press and squats.For example say you are doing a bench press at 175 lbs. You can not complete any more reps at that weight, but you would like to finish your set. Quickly get your spotter to remove a small amount of the weight from the bar and complete the set. Check out how bodybuilder use advanced strength training techniques. Descending SetsThese are also called stripped sets and are one of the more advanced techniques. You may need up to two spotters for this on exercises like squats and bench.Descending sets are full sets where at the end of them you strip weight off and do another set. This is a very advanced technique and should only be used if you really know what you are doing. For best results, you should do about three drops in weight. NegativesNegatives are actually not really an advanced strength training technique – They can be used by beginners, a good example of this is people who cant do chin ups. Instead of using assistance, you will jump up and hold the position and then slowly let yourself down.When negatives become an advanced strength training technique is during weight training activities. When you have weight on being controlled on the negative or way down and then a spotter will really assist you getting it back up. Then again it is slowly controlled on the way down. Super Sets and Tri SetsThese are my personal favorite, I think they are the best way to really get the intensity up during your workouts. Basically it is taking two or three exercises and doing them back to back with as little rest as possible in between.They can be done on separate body parts, (like supersetting squats with bench press) or they can be used on the same body part (like supersetting shoulder press with lateral raises). I have a whole page that I have dedicated to super sets and tri sets. Check it out for a ton of great info on the two.
New! CommentsHave your say about what you just read! Leave me a comment in the box below. |
