How to Get The Most From Your Workouts
#1. Drop Sets
A drop set is a number of reps at several different weights from heaviest to lightest with minimal rest in between drops.
Typically you would select a weight with which failure can be achieved within 5-8 reps and is then immediately dropped by 30%, continuing to work until once again achieving failure at 5-8 reps and then finally decreased a last time by 30% and working until no more repetitions can be completed at that weight.
Drop sets are a safe and effective way to fully exhaust a muscle without necessarily needing a spotter. Also, if working on a machine each drop can be performed very quickly by just moving the pin in the weight stack.
#2. ISO Holds
Time under tension (TUT) is often under-rated and not taken into consideration when training. The longer the muscle is under tension, the greater the muscle stimulation – which will result in increased muscular development. An “isometric hold” is one in which the trainer resists against an immovable object until complete muscle failure has been achieved. A unilateral exercise is one where each side works independently against individual points of resistance, like dumbbells.
#3 Partial Reps
Now, I know it’s shameful in the gym to do “half a rep”, but these can actually be really beneficial if programmed properly. For instance, a hamstring curl {perform 3 sets of 10 with full range of motion, then on the 4th set only do partial reps as a burn out to really feel it in the hamstrings}
#4. Supersets, Tri Sets, & Giant Sets
A super-set is a combination of two exercises performed back to back, with minimal rest from one to the next. A tri-set is a combination of three exercises performed back to back and a giant-set is any combination of four exercises or more
#5. 1 & 1/2 Reps
This is just as it sounds, you are performing one full rep and then a half rep right after (this is considered 1 rep)
#6. Till Failure On Last Set
Perform your usually reps and sets then on the last set lighten the weight just a tad and hammer out as many reps (with good form) as possible.
#7. Ascending Sets
An ascending set is where you would select a number of sets and weights for an exercise and perform a predetermined number of reps at each weight, moving from the lightest to heaviest with minimal rest between sets. As the weight is increased the number of repetitions remain constant or can be decreased.
#8. Pyramid Sets
One of the most frequently used training techniques. Pyramid sets typically consist of 3-5 sets. Just as the name suggests – you will begin with a high number of reps with a light weight and pyramid up to heavier weight and less reps on each consecutive set. Rest periods between sets should range from 1-2 min depending on your training goals.
They are begun by selecting a light weight that you can easily perform 30 repetitions with, but only doing 15 to warm up. Set 2 should be performed with a weight that could achieve failure at 20 reps but only doing 15. Set 3 should be a working set – selecting a weight that will achieve failure between 12-15 repetitions.
#9. Negative Repetitions
Negative repetitions, or eccentric training, is a technique that enables you to push your muscles further than their regular point of failure. An eccentric, or negative repetition, involves the lengthening of a muscle. In contrast, a concentric movement involves the contracting of the muscle. For example, on a bench press after unracking the barbell the lowering motion is the eccentric movement – where the pectoral muscles are stretched or lengthened. Once the bar begins to be pushed up, it becomes the concentric part of the motion where the pectorals fully contract at the top.
#10. German Volume Training
The goal of German volume training is to perform 10 sets of 10 reps using the same weight for each successive set. Rest between sets should be limited to 60-90 seconds. When selecting a weight for this, one should use roughly 60% of their 1 rep maximum, or one you could use to achieve failure at 20 reps.
For the first 3 sets, 10 reps should be achieved easily. Sets 4-7 should become challenging and a voluminous pump should already be achieved by this point. By the time you have arrived at sets 8-10, completing 10 reps should be quite challenging and a searing pain in the muscles will be felt on each and every rep.
Since this is a is such an extreme shock technique, a maximum number of muscle fibers will be worked in the target area, stimulating the body to respond by adding slabs of muscle to compensate for the next impending workout.
