WHAT ARE " ADVANCED TECHNIQUES "? |
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Advanced techniques are
really just different methods for varying your workouts in order to
keep your body guessing, and as such keep your body adapting. The
thinking is that in order to keep building muscle, you need to change
the type of stimulus that you apply to your body or it will get used to
what you are doing and quit adapting. There are quite a few so-called
"Advanced Techniques". Some are very effective, and some are, (in my
opinion), little more than gimmicks. I
will list and describe some of the most popular. Keep in mind that I
still believe in the basics when it comes to weight training. Basic
exercises, and basic principles that apply to everyone.
Sometimes people use the terms "advanced" and "beginner", as a way to
set themselves above others. When someone seriously considers
themselves advanced, they could possibly be in need of some "back to
basics".
A very good technique.
Super setting is basically doing two exercises, one immediately after
the other. The exercises are done for different body parts, and
they are usually antagonistic muscles, such as Chest/Back,
Triceps/Biceps, etc..., although they can also be done for unrelated
body parts. I once read that doing a set for one body part, and then
working the antagonist muscle creates a stronger contraction. I don't
know about that, but Super setting definitely saves time, and helps
maintain a balance between muscle groups. When I say that super sets
save time, I mean the fact that there is no rest period between the
exercises expedites things along. By necessity doing two sets together
like that will have an effect on how much weight you can lift, but keep
in mind that the amount of weight lifted is not the single most
important thing.
Here are some thoughts on Super Sets as submitted to me
Compound sets are much like
Super sets in that you do two exercises one after another, but in
compound sets, you work the same muscle twice. For example, you could
do a set of bench presses, then immediately grab a pair of dumbbells
and do a set of inclined flyes. I would recommend doing the heavy
compound movement first when your strength is still at peak, and then
doing the isolation movement second. This is also a very effective
technique for working a muscle to the limit and creating a good "pump".
This is basically a super
set with a third exercise thrown in. Thus you might do a
Biceps/Triceps/Biceps set for example. You could also do a tri-set for
the same muscle group, or for totally unrelated muscles. Myself, I
think that tri-sets are going a little too far. The whole idea of
resistance training is to stimulate your muscles to a certain extent,
then rest. Doing super sets is one thing, but if you are have enough
fuel left in the tank to do a third immediate set, then in my opinion,
you haven't done enough in the first sets. Now you might make the
argument that Circuit Training is doing a whole bunch of sets one right
after another, and of course you would be right. But Tri-sets are used
as a muscle building technique, whereas Circuit Training is not.
Circuit training is a
method of weight training that combines the benefits of weight training
and aerobic/endurance exercise. In circuit training you complete one
set of an exercise for each body part continuously, one after another,
with little or no rest in between, (max. 30 seconds between sets, and 1
1/2 -2 minutes between circuits). Continue this three times through the
entire circuit. You will find that you can not use quite as much weight
as in conventional weight training, but it will work your
cardiovascular system and help burn body fat very effectively.
This is probably the best
advanced technique. The idea is to start out with lower weight and
higher reps, complete a set, increase the weight, complete another
set, increase the weight again, and complete a third set. You could
keep going, but I only recommend three sets. This is kind of like doing
your warm up sets and work sets all together, and is very effective.
Some people go back down the other side of the pyramid, decreasing the
weight, and doing more sets, but I believe that this could constitute
too many sets to be beneficial.
Drop sets are when you
complete a set, reduce the weight, complete another set, reduce the
weight again, and so-on. I used to not be very fond of drop sets, but
my thinking has changed. I now believe that completing a heavy set of
an exercise, then reducing the weight and doing higher reps can be
beneficial to create a pump and get the blood flowing to that
particular muscle. The rationale is similar to doing a heavy compound
movement followed by a lighter weight isolation movement.
Pre-exhaustion is based on
the premise that exercises utilize assisting muscles as well as the
target muscles, and that the assisting muscles can fatigue before the
target muscle does, which means the target muscle does not get
sufficient stimulation. For example, when you bench press, the triceps
are very much involved in the straightening of the arm as the chest
muscles bring the arms upwards. Obviously the triceps are smaller and
weaker, and the thinking is that they will tire and give out before the
chest muscles do. So in theory if you pre-exhaust the chest with, say,
a set of flyes before bench pressing, the chest will reach the point of
failure during the bench press. The same concept goes for back/biceps,
etc... I'm not real convinced on pre-exhaustion, I'd just as soon work
the heavy compound movements first.
Another
tactic that has dubious benefits, negatives are when you only complete
the negative or eccentric portion of an exercise (basically that's
lowering the weight). Some "experts" say that the eccentric portion of
an exercise actually causes more micro trauma than the positive, thus
making it more beneficial. Fine, I agree that you should lower the
weight under control and take advantage of that half of an exercise,
but don't ignore the positive aspect just for the negatives' sake!
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