Training TEchnique Glossary

Challenge muscle groups and re-stimulate progress with variation.

Break through barriers

                                                                    with various training techniques

As you progress through any training program your fitness levels will increase and you will notice your workouts become easier. As with anything, the more we do something the better we usually become at it. This is bang on the money when referring to weight training. The more we weight train, the more easily our bodies adapt to that training. Therefore, it is important to mix up training sessions and keep the body guessing. By doing this it allows us to continue to grow, strengthen and gain maximum benefit from our training.

The following is a description of training techniques that may be adopted to help you progress in your training. These techniques may be used for the entire training session or in cycles. Mix up your sessions, keep your body alert and actively working.

Training Techniques Explained

 

Rest Pause

Performing as many repetitions as possible, resting for a few seconds, then performing additional repetitions. This technique will most likely only be used for advanced programs where 50+ reps are performed per exercise.

Drop Sets

A rest pause technique using progressively decreasing resistance after no further repetitions can be performed. The exerciser only rests long enough to decrease the load. For example, perform as many reps as possible with a heavy weight until you can no longer perform another rep in good form. Decrease the resistance, allowing you to increase the number of reps on each drop in weight. One or more drops in weight may be performed. Eg. Leg Extension; 5 x 46kg, 8 x 44kg, 11 x 42kg, 15 x 40kg (rep count and weight varies between exercises and individual strength). 

Stripping

A form of drop sets with a loaded barbell. After performing as many reps as possible, remove the weight simultaneously from each side. The exerciser is then able to perform additional reps, (similar to above example).

 

Down the Rack

Another drop set technique using fixed dumbbells or barbells. Perform as many reps as possible in good form, immediately place the weight back on the rack and move to a lighter weight, perform additional reps after each drop in resistance.

Super Sets

Performing an exercise set immediately after a different exercise set. No rest is taken between sets. Examples below.

Antagonist Super Set

Performing antagonist muscle groups in super set.

Antagonist = a muscle that contracts while another relaxes; e.g when bending the elbow the biceps are the agonist, the tricep relaxes. 

An exercise example may include; leg extension followed immediately without rest by leg curl. This challenges general muscular endurance.

Pre-exhaust Super Set

Performing an isolated exercise immediately before a compound exercise for the same muscle group. For example, chest fly followed immediately without rest by chest press. This challenges local muscular endurance.

21's

7 repetitions are performed in the lower range of motion (for example; bicep curl from arms down moving forearms up to extended to 90 degrees) immediately followed by 7 repetitions in the upper range of motion (arms 90 degrees up to fully flexed), and finally 7 repetitions through the full range of motion. The high number of repetitions performed primarily challenges muscular endurance.

Negatives (Eccentrics)

Slowly lower a heavy resistance through the eccentric (the contraction of a muscle during its lengthening) phase of an exercise. Negatives are commonly used near the end of a set after exhaustion.

Can be performed a number of ways:

1. Lift weight with two limbs, lower with one. Works easiest with machines. For example, leg press, leg curl.

2. Using 100% of maximal load and focusing on negative only repetitions, lowering slowly for as many reps as possible. Fast up, slow down.

 

Super Slow

Super slow training involves performing repetitions in a very slow, controlled manner. The longer tension times enhance continuous tension muscular endurance. Like other training techniques, altering training speed may re-stimulate progress.

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*Disclaimer: Results may vary from individual to individual

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