| makale title: |
Advanced Training Technique |
| First posted: |
Tue 19 Feb 2008 |
| Description: |
Making A Set That Much Harder |
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makale text:
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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