Incorporating different ways to strength train can help you move past a plateau in your muscle growth and prevent over training. When adopting a new program, attention to form is more important than training muscles to fatigue, although fatigue will often occur. Several weight lifting routines require the assistance of a training partner or personal trainer to ensure safe lifting technique at all times.
Pyramid Sets
Pyramid sets are performed using slightly less or slightly more weight than the previous set. The increase or decrease is usually a difference of 5 to 15 percent although the repetition range stays the same. Once you have completed between 10 and 12 repetitions of one load, add or subtract weight and force out more repetitions. When working up to a heavier load, you may only be able to increase the weight by 5 percent but that slight change is enough to fatigue the muscles.
Compound Sets
Compound sets are one type of super set. Compound sets involve working the same muscle group consecutively with different exercises. You can perform back to back exercises on your legs by doing one set of weighted squats and then quickly moving on to the seated leg extension machine. Compound training works well with repetition ranges between 6 and 12 and aids in muscular hypertrophy--an increase in the size of muscle cells.
Negative Training
Typically done with the help of a personal trainer or workout partner, negative training occurs during the concentric portion, or the lifting contraction, of any movement. This type of training is achieved using three difference methods. First, manual resistance from a partner or trainer can be added on the lowering, or eccentric, portion of the lift. Second, you can adjust the weight lifted and lowered on plate stack machines lighter when lifting and heavier when lowering. Third, a partner or trainer can assist you during the concentric phase but then allow you to lower the weight during the eccentric phase without help. Negative repetitions are most commonly performed by highly trained athletes who have hit a plateau in their muscle growth.
Super Sets
Super sets involve performing back to back exercises on antagonist and agonist muscle groups. This combination of training is common because it keeps the momentum of the workout on pace while also allowing one muscle group to rest. training the biceps--the agonist muscle--and the triceps--the antagonist muscle--is an example of super setting.
Forced Repetitions
Also known as assisted training, forced reps are done with the help of a workout partner or personal trainer. Your partner helps you complete a number of reps that you could not complete on your own without sacrificing form. The partner is there to help you with 5 to 15 percent of the weight load and helping you force out the last few repetitions.
References
- Personal Evolution: Muscular Hypertrophy
- "The Complete Book of Personal Training"; Douglas S. Brooks; 2004
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