FORCED REPS
This method requires your training partner to help you a little during the last few reps, this allows you to use heavier weights than would be possible on your own. Another way to achieve similar results would be to hold the weight a few seconds (arms locked in the case of Bench press, Shoulder press etc.), then perform the last rep
ISOLATION TRAINING
Training specific muscles in Isolation, e.g. Dumbbell Flys as opposed to Bench press for training the chest. The Bench press involves a number of muscles, chest, front delts, triceps etc. This spreads the load and therefore the effort. On the other hand Dumbbell Flys work the pectorals more directly.
SUPERSETS
Basically supersets are two exercise performed in a row, these can be different exercise for the same muscle group, i.e. Bench press and Pec-deck. Alternately can be different groups i.e. Bench press for chest and Chins for back, if you are training Chest and Back at same time.
NEGATIVE REPS
These put more emphasis on the weight coming back down, the negative part of the exercise, as opposed to the pushing upward, which is the positive part. These are generally performed with weights that would normally be too heavy to lift/press without help. You can control heavier weights on the negative part of the exercise, than the positive. Your partner helps you up with the weight, but you control it down- negative reps.
SHOCKING PRINCIPLE
Your body adapts to even the most severe workouts, once this happens results will fall-off. To counteract this you must change your workouts around from time to time. Different order, amounts of reps/sets, even the slightest change will shock your body, and therefore yield better results.
RACK RUNS
This involves performing an exercise to failure, then immediately using a lighter weight until failure, and so on. Start at one end of the rack and don’t stop until you get to the other, (in practice this won’t be possible, but try to use 5-6 different weights) Don’t do this every time you train, every 3rd week will do, this will have a shocking effect as described earlier
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