Here are some advanced techniques are often used in weight training, so you will get better results more quickly.
1. Force Reps
Perform repetitions with weights that will make you reach failure on the second repetition, make sure your partner does not help too much and just to help balance the weight you lift. After the failure in the second reps, add another two reps with the assistance of your partner. Rep Force used to increase your force power. Force Reps main goal is to reduce the exercise saturation of the muscle and help provide stimulator to the muscles to grow. This type of exercise is not recommended for regular training and continuous, use as a variation and distraction training about 1-2 times each months.
2. Rest Pauser Principle
Lift the weight, when it reaches failure, put the burden and rest for about 10 seconds. After that take the same weight and do an additional 1 to 2 extra reps (or whatever you are able to lift). Repeat this process once again until you set is finish. This technique could have repeated several times and the advantage of this technique is not a lot of hurting your joints also the weight lifted accordance with your own ability.
3. Negative Reps
Lift the weight, when it reaches failures, requests your partner to help lift the weight and when the weight was on top (eg the Flat Barbell Press, handlebar position above), slowly lower the weight while holding the weight to come down without help from your partner. Negative Reps is to lower the weight slowly. This technique is good and useful for add muscle mass.
4. Pre-Exhaustion Principle
To use this technique, you need to do Isolation Movement (movement that use one joint) first, after reaching failure then with no rest immediately do 1 set of compound movement. Repeat this process until 3-4 sets. This is not a technique performed at the end of the set. As an example of using this technique, when you want to train the thighs muscles, first do Leg Extension, reach failure and then switch to Squat without a break. After Squat, rest 60-75 seconds and then repeat the above process until 3 to 4 sets. Note that you need to reduce the weight when you do Squat, not like a normal training.
The good Pre-Exhaustion combinations are:
- Front Thigh (Quadriceps) = Leg Extension + Squat
- Rear thigh (Hamstring) = Leg Curl + Stiff Legged Deadlift
- Chest (Pectoral) = Dumbbell Flies + Flat Barbell Press
- Shoulder (Deltoid) = Lateral Raise + Upright Row
- Back (Latissimus Dorsi) = Straight Arm Pull Down + Lat Pull Down
- Front Arm (Biceps) = Concentration Curl + Standing Barbell Curl
- Rear Arm (Triceps) = Lying Skull Crusher + Close Grip Bench Press
These weights training techniques are good enough to give a different shock to the muscles and can be used quite often in the menu you exercise everyday.