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Weight Lifting and Fitness
Workout Sets Techniques
A superset is basically the performance of two exercises,
carried out one right after the other, for exercises which work certain
muscle areas. The possible variations of this method are endless, however.
There are several advantages to supersets such as increased workout
intensity, elevated cardiovascular efficiency, reduced workout times
and less chance of boredom whilst training. Unfortunately there is the
factor of overtraining and possible injury if muscles are not warmed
Trisets are - you guessed it - three exercises done
one after the other without stopping. Take a minute's rest and start
again for three sets. Most muscle groups can be worked from at least
three angles, so this is a very workable technique. Trisets can be used
in two ways; working three angles of a muscle area or working the same
angle three ways. For example you could work the overall back with a
set of wide-grip chins, followed by seated cable rows and prone hyperextensions.
Or specifically target the back thickness with T-bar rows followed by
seated cable rows and medium-grip chins for three complete sets. Working
the same angle is more intense and depleting. Keep the time spent changing
exercises to a minimum and choose your exercises wisely.
This involves performing four or more exercises
for a muscle group without stopping. The exercises are completed consecutively,
followed by a 2-minute break, and so on for three complete
rounds. This technique is very intense and can quickly lead
to overtraining so use it wisely.
This is a well-known and popular technique, and
takes your training to the limit. Let's make an example with the overhead
press. Take a barbell loaded with three plates on each side and perform
4-5 reps. Without racking the weight, have a pair of spotters quickly
remove a plate from each side (about 25%) and carry on until you can't
do any more reps. Immediately have two more plates removed (another
25%) and keep going until you fail in this last set. This is a very
concentrated method so don't attempt to do too much. Using resistance
machines for triple-drop sets is practical because you only need to
move the pin to adjust the weight.
One of the most exciting and effective techniques
for singling out an area, this technique offers complete isolation of
a muscle. Let's imagine you are having trouble hitting the triceps.
First work them with an exercise that isolates the triceps, like the
triceps pulley pressdown, and then immediately perform the close grip
bench press. The triceps will be fatigued from the pulley pressdowns
- putting them through the close-grip bench presses will really hit
them because the chest (pecs) will be stronger and force them to continue.
This method really works.
Rest pause sets
If you are not an experienced and advanced bodybuilder,
don't try this technique just yet. It is extremely intense and results
are dramatic. Using your one-rep limit weight, perform one rep and then
pause for 15 seconds, racking the weight. After the pause, do another
rep and pause 15 seconds. If the weight is too much, reduce it a little.
Continue for 6-8 reps. You can use this method for most exercises, but
it is more efficient in compound exercises.
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