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Truly Huge Fitness Tips
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Fitness Tips For 3/30/2005
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Advanced Weight Lifting Techniques
Forced Reps
A partner will help you perform the last few reps by giving you
assistance in lifting the weight. This is an excellent technique
for developing strength through intensity. However, don’t use
this technique on all sets. I’d suggest that you use it only on
your last set or two of an exercise in order to avoid
overtraining.
Modified Reps
This technique does not require a training partner. When you have
completed your full regular reps, you continue to move the weight
through a partial range of motion. You could perform a quarter rep,
a half rep or a three quarter rep. Additionally, you could perform
21’s. With this technique you do bottom to middle half reps for
7, and top to middle half reps for 7, and full reps for 7. This
method of 21’s is popular with curls, but it could be done just as
easily with other exercises.
Drop Sets
With drop sets, you do a set to failure, and immediately reduce
the weight, and without rest continue with the next set. As a
strictly hypothetical example, an individual could be doing bench
presses . His 1RM is 315 lbs. On the first set he does 85% of his
1RM, or 270lbs., and does 8 reps. He immediately lowers the weight
to 80% of his 1RM, or 250lbs., and again does 8 reps. Next, he
lowers the weight to 75% of his 1RM, or 235lbs., and does 6 reps.
(At this time his pecs are starting to burn and he’s getting an
incredible pump.) He takes off weight to 70% of his 1RM, or 220lbs.,
and does 6 reps. Lastly, he lowers the weight to 65% of his 1RM, or
205lbs., and can only do 2 reps. The reason he failed at 2 reps is
because his pecs were totally exhausted after 30 continuous
repetitions. Again, this is a purely hypothetical example, however,
the planned drop sequence based upon 1RM is a very precise and
efficient way to train. The less scientific, but simpler method,
is to simply slip five pound plates off the bar after every set.
Super Slow
With this method you do your repetitions very slowly. For example
10 seconds up and down in 5 seconds.) Another application of this
technique would be to lower yourself very slowly from a chin bar,
taking as long as 30 seconds to complete the descent. This exercise
is great as a last set on biceps training days. Super slow is an
excellent technique to use to blast yourself out of a rut and into
growth.
Flexing (Isotension)
I recently read an article by a great bodybuilder who referred to
this technique as "synapse". In days gone by, we simply posed
after we had worked a muscle group. As an example, the “most
muscular” pose is an excellent exercise for the pecs. Flexing your
muscles hard, or until they cramp, has always been a great method
for developing muscle density and cuts.
Super Sets & Giant Sets
The utilization of super sets and giant sets is a very good
method for increasing intensity and conserving time. I like to
superset push and pull muscle groups. For example, you could
superset biceps and triceps exercises, or chest and back
exercises. Giant sets are a series of exercises done continuously
without rest. For example, you might do bench presses, flys,
pullovers and dips.
