Weight Training Equipment Today

Stepping Up To Advanced Weight Training Techniques

In this post we will move ahead in the advanced weight training techniques program , surpassing the intermediate level and moving to the more advanced level of body building for larger gains in muscle growth.

Just a short recap of your progress. If you have completed   the beginner level, and have moved to the end of the  intermediate level of HIT (High Intensity training) Routine listed in Weight Training Equipment Today’s previous posts , then you should be well into your 54th week of training and ready to begin Advanced training techniques.

A few things to note about moving into advanced training and they are , after a year of continuous HIT your rate of muscular growth has probably slowed. But, there are ways and many techniques to push and pull and surprise your muscles into new muscle growth rather than shock them.

One disadvantage to these techniques is the greater likelihood of overtraining. When any of these weight training techniques are performed properly, they create a greater inroad to your starting strength than a normal HIT set. Because of this , if  you apply to many techniques at the same time , it could infringe on the balance you have already developed between your inroad and recovery.  Care must be taken not to over train since you will be susceptible during the execution of advanced weight training techniques.

Some of the weight training  techniques mentioned below, you may have heard not to use , as far as form is concerned , but at this level, when executed properly with the right weight training equipment, they are extremely beneficial to increased muscle growth at this point.

ADVANCED WEIGHT TRAINING TECHNIQUES

1. Cheating Repeititions

- These advanced weight training techniques can be used for many of the exercises listed in previous routines.

- Perform the exercise as normal to momentary muscular failure

- use a little momentum to continue another rep to get past the sticking point on the positive phase, lowering the resistance in strict form

- Use a little more momentum to get the weight past the sticking point for 1 or 2 more reps

- be sure to control  the technique properly as not to injure yourself. Use it responsibly

2. Forced Repititons

- forced repetitions require a training partner

- select an exercise and perform it to momentary muscular failure

- direct your training partner to assist you slightly as you move past the sticking point in the positive phase to the contracted position for these advanced weight training techniques.

- Lower slowly on the negative phase.

- continue with 1 or 2 more reps.

3. Breakdown Sets

- These weight training techniques is best used on weight training equipment with weight stacks

- Can be used with a bar but then would require two spotters, one for each end of the barbell

- Select a weight that you would use to perform at least 8 reps

- Perform the exercise to failure

- At your request have the assistant remove the pin in the weight stack and place it in a weight that is 20% lighter

- Continue to perform the exercise to failure a second time

- If you feel alright , you can continue the exercise to failure for another set or 2

4. Pre-Exhaustion Sets

- Pre-Exhaustion sets are advanced weight training techniques used by Arthur Jones with many body builders he trained.

- Select related single joint and multiple joint exercises

- Arrange the exercises or weight training equipment so they are next to each other for quick access from one exercise to another

- Perform the single joint exercise to failure

- move quickly to the next exercise without delay

-Perform the related multiple joint exercise to failure

Notes

The multiple joint exercise causes surrounding muscle groups to force the pre-exhausted muscle to a deeper level of fatigue. The exercise can be switched to include different variations of reverse pre-exhaustion or adding a third exercise for double pre-exhaustion.

Some example include doing a set of flies before chest presses, pre-exhausting your chest. Or you could do the reverse, performing the flies after the chest presses to deepen the level of fatigue in the pectorals.

You could also do flies and then front raises before the chest presses, pre-exhausting your pecs and front deltoids leaving the triceps fresh for the chest presses which s excellent to promote muscle growth.

Check out Dennis Wolf doing his advanced weight training techniques for circuit training, continue following the links at the end of each video Parts 1 through to Part 10.

Dennis Wolf  “Hungry Like A Wolf  ” Part1 – Part 10

Jay Cutler

If you enjoyed this post and found it useful, please click the +1 Button to help better our ranking.