| Advanced Training Technique |
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| Posted on Tue 19 Feb 2008 (420 reads) |
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Rest Pause - This is where you extend a set by first reaching failure, racking the weight for a 10 count and then continuing the set for another 3-4 reps. You can do this 2-3 times and all this counts as one set. Forced Reps - This is where, at the end of a normal set, you have someone give you just a bit of help, enough of a pulling or pushing motion, depending on the exercise, to get the bar up. You can shoot for 3-4 extra reps per set on these . I would only do this on a few sets per body part so you don't over train. 1 ½ Reps - As you complete a normal rep, continue and do the first half of the rep, going half way up and coming back to the start position. This counts as 1 rep. Super Sets - Two exercises done back to back without stopping. You can do two exercises for the same body part or two for different body parts. 21's - One of Arnold's favorites. Using the curl as an example, you would do 7 full reps followed by 7 half reps from the starting position to half way up followed by 7 half reps from half way up to the top of the movement. All of this counts as one set. Static Hold Reps - Using cable rows as an example, you would start your rep, hold the bar at your waist for a 10 count then complete the rep - this is one rep. |
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