Advanced Exercise Methods: Elevate Your Level of Fitness

It's time to start investigating more complex weight training techniques once you've mastered the fundamentals. These can improve your performance, lessen boredom, and help you avoid plateaus. Pushing past temporary muscle failure—the point at which you can no longer do another rep with perfect form—is known as forced reps in the context of resistance training. They further exhaust your muscles, which aids in the promotion of muscular growth.

Supersets

Supersets are a quick-hit exercise method that can help you work out for less time overall and accomplish more in the gym. It's crucial to remember that the recovery intervals between supersets ought to be marginally longer than those between regular sets. The post-exhaust superset, which combines a large compound action (like eight repetitions of bench press) with a smaller isolation exercise (like dumbbell chest flys), is a fantastic approach to applying this training strategy. You're preparing yourself for a nice pump during the isolated exercise by taxing the targeted muscle area with the broader movement. The antagonist superset, which consists of two exercises that target opposite muscle groups, is another well-liked kind of superset. Beginners may find this difficult as it requires the cardiovascular system to reroute blood from the legs, where the exercises are being performed, to the upper body in order to perform the chest press.

Trisets

Trisets, which go beyond supersets, entail doing three workouts back-to-back with little to no recovery in between. As a result, you can work out two muscle groups at once, intensifying your exercise. Trisets are an excellent option for enhancing workout diversity and addressing both muscle growth and fat loss. Trisets are a terrific way to increase the difficulty of your workouts, but they might not be the most effective advanced strength-training method for inexperienced lifters or people with little training time. These methods take longer to recover from, so you should only use them if you are confident enough to handle the higher intensity of the workout. Drop sets are a well-liked advanced training method in which you work out until you experience a brief muscle failure. Instead of ending the set at this point, you immediately lower the weight and keep going until you are unable to complete another repetition with proper form. Your muscles will become even more fatigued as a result, increasing your potential strength improvements.

Massive Sets

A set of three or more exercises for the same body part that are performed back-to-back without a break is called a giant set. This boosts intensity by enabling you to execute more repetitions per set and enables each exercise to compound its effects on the targeted muscle area. However, Harrison advises against big sets for beginners because they might lead to undue exhaustion and raise the risk of damage. How you incorporate gigantic sets into your workout will depend on your training objectives. If your goal is to increase muscle strength, for instance, you should perform your large sets closer to the start of the session. Try combining leg-specific huge sets with machine- or cable-based exercises like leg presses and curls if you want to work your complete lower body. When it comes to reaching the high volume intensity required for density training, these kinds of motions work better than isolation workouts. These high-volume workouts are designed to promote nutritional depletion, which is the process that leads to muscular growth.

Training for Rest Pause

A density-focused set style called rest-pause training can help you gain more muscle in less time at the gym. It's crucial to remember, though, that rest-pause works best when combined with a well-thought-out exercise regimen rather than being used alone. In its most basic version, rest-pause is executing a set to "failure" (technical failure), pausing briefly, and then executing one or more more reps. People who are more interested in hypertrophy or muscle gain frequently employ this strategy. It is best to train for technical failure as a last resort because doing so puts one at risk for overtraining and injury. Thankfully, there's a more effective method that emphasises volume and intensity over physical failure. A double rest pause set is a variant on the rest pause set that can be used on exercises like dumbbell rows or deadlifts that call for the assistance of a spotter.