Advanced Training Techniques
A collection of exciting advanced techniques that if used correctly can propel you to increase gains without altering your program or bust you out of a plateau if you have been stagnant! However, these must be used with caution, they put high demands on your recovery ability if you overuse them (imagine putting more effort for no gains, not good!). Learn and use them wisely.
Straight Sets
While not an intensifier or special technique, this is arguably the most productive way to train long term. Simply perform several reps (say 6-8), rest a few minutes and repeat after a rest period.
Train to Failure
Technical failure: Performing an exercise until you are certain you cannot get another rep with good form. NOT true failure. This is as far as you will go in compound exercises such as squats, deadlifts, leg presses or it is unsafe.
Momentary muscle failure: Here you do reps till, despite your best effort, you cannot complete a rep and you need to put the weight down or have a training partner take the weight for you.
Momentary muscle failure: Here you do reps till, despite your best effort, you cannot complete a rep and you need to put the weight down or have a training partner take the weight for you.
Burns
After hitting failure during an exercise, you continue doing partial reps with a limited range of motion. For example, when you fail on Tricep Pushdowns doing reps in the top half or quarter of the movement. Very painful technique best used for the last set of an exercise.
Forced Reps
After you hit failure, 1 to 2 training partners give you barely enough assistance to complete a further 1to 3 reps. Useful as you don’t need to change weights. With the exception of explosive exercises and deadlift variations this technique can be used on most exercises, but you need an experienced and strong training partner (or two).
Dropsets
An old school bodybuilding technique that has been around forever because they work. Perform a set till failure or very close and drop 10% of the weight and do as many reps as possible. This is one drop set. This increases the intensity significantly and is enough to give a jolt of growth stimulation to keep the gains coming. If you drop the weight a further 5-10% and do as many reps as possible, this is two drop sets. Follow the process again and it’s 3 drop sets. Whichever you decide to do, it should be done on the last set of the exercise and probably on only one exercise.
Run the Rack
This is a spinoff of dropsets where you start at the heavier end of a dumbbell rack with the heaviest weight you can handle for maybe 8-10 reps. Once you reach failure you move to the next pair and do as many reps as you can. You continue in this fashion until you are performing the exercise with “baby weights”. While it certainly increases intensity, it is questionable if this provides any more than standard drop sets. Obviously, it can be used for a limited number of exercises like curls, shrugs and 2 arm rows.
Back-down Set (Back-off Set)
This technique is used to get some growth (hypertrophy) from a low rep strength focused program. For example, 3 sets of 5, 5 sets of 5 or 7 sets of 3 with long rests (4-6 mins) between sets builds lots of strength but causes little muscle growth (at least in experienced lifters). So, the addition of a single back down set with about 30% less weight after the main sets generally produces muscle growth. The backdown set also needs to be progressed with more weight and more reps week by week.
Rest-Pause Sets
Also known as “Heavy duty” training popularized by Mike Mentzer. Here the set is taken to failure then a break of 15-20 seconds is taken, and you perform 2-3 more reps. A further 15-20 second break is taken, and you squeeze out a further 2-3 reps. This is one rest-pause set. You do 2-3 of these sets which is a very intense way to work an exercise or muscle group. They are more demanding than dropsets as you use the same weight unlike in dropsets where you reduce the weight by 10-20%.
Example – Military press:
– 8 reps with 60kg
– Rest 20sec
– 3 reps with 60kg
– Rest 20sec
– 2 reps with 60kg
Example – Military press:
– 8 reps with 60kg
– Rest 20sec
– 3 reps with 60kg
– Rest 20sec
– 2 reps with 60kg
Superset
An effective technique in which you pair two exercises for opposing muscle groups and do them back-to-back with no rest in between. Not only does this increase intensity (by way of more work performed in the same time block), it also saves time and you generally get more performance (more reps) in both exercises due to an effect called _____. This is when one muscle group relaxes while its opposing muscles do the work.
Example:
– Rows supersetted with Bench Press.
– Perform a set of Rows and with no rest in between perform a set of Bench Press. This is one set.
– Rest approximately 2 mins and repeat for the desired sets.
– This generally leads to better performance in both exercises than if performed alone due to the effect described above.
– However, supersets must be carefully selected. A bad pairing would be a Bench Press supersetted with a Tricep Pressdowns. The Tricep exercise will interfere with the Bench Press.
Example:
– Rows supersetted with Bench Press.
– Perform a set of Rows and with no rest in between perform a set of Bench Press. This is one set.
– Rest approximately 2 mins and repeat for the desired sets.
– This generally leads to better performance in both exercises than if performed alone due to the effect described above.
– However, supersets must be carefully selected. A bad pairing would be a Bench Press supersetted with a Tricep Pressdowns. The Tricep exercise will interfere with the Bench Press.
Compound Set
Here you perform two exercises back-to-back for the same muscle group. Well-designed compound sets try to target the muscle from two different angles and also have different rep ranges.
Example:
1. T-bar Row for 6-8 reps followed by Stiff Arm Pulldown 10-12 reps
2. Barbell curl for 6 reps followed by cable neutral grip curl 10-12 reps
Example:
1. T-bar Row for 6-8 reps followed by Stiff Arm Pulldown 10-12 reps
2. Barbell curl for 6 reps followed by cable neutral grip curl 10-12 reps
Negatives (Eccentric Training)
Don’t take our word for it. Tons of research has shown that the lowering part of a rep is more important for growth than the lifting part. When you lower the weight slowly it causes more muscle damage (microtrauma) to the muscle which leads to greater strength and muscle gain. This is why you should always lower the weight strictly under control. Several ways to perform negatives (eccentric) training.
a) Assisted negatives: This is when a training partner helps you at the end of a set when you have reached failure, do 2-3 negative reps. Lower the weight under control over 4-8 seconds. Perform 2-3 negatives.
Example:
Shoulder press machine – Once you hit failure, a partner helps you lift and you lower under control
b) Negative Accentuated: This technique requires no partner. You do the negative portion of each rep over 4-6 seconds.
Example:
Do 4 sets of 8 reps on the Back Squat lowering each rep over 6 seconds. Only increase the weight when the lowering part of each rep of all 8 reps can be performed over a period of 6 seconds.
c) Two up One down Negatives: This technique does not require a partner. It involves using both your legs or both your arms to perform the lifting phase of a machine based exercise but perform lowering phase with one hand or one leg.
Example:
Doing the Leg Press pushing with both legs and lowering with one leg over 6-8 seconds till you cannot control the lowering anymore (or it takes less than 3 seconds to lower). Another example is the Leg Curl and Shoulder Press Machine. Lift with both legs and arms and lower with one respectively. Concentration curl can be done by assisting with the other arm.
d) Eccentric/Negatives only training: This is the heaviest and most intense way of doing negatives. It definitely requires 2 strong partners to assist you in getting the weight to the top. You will need 20-40% more weight than you normally use.
Example:
If you normally bench press 80kg for 5, use approx. 100 kg and after you unrack the weight, slowly lower to the bottom over 6-8 seconds. The two partners immediately lift the weight back up and transfer it to you smoothly on your signal and you continue to lower smoothly. When you can no longer control it, immediately signal to your partners and terminate the set. Two very productive exercises you can do safely with no partners are negative chin-ups and dips. Use your legs to get to the top and lower slowly.
a) Assisted negatives: This is when a training partner helps you at the end of a set when you have reached failure, do 2-3 negative reps. Lower the weight under control over 4-8 seconds. Perform 2-3 negatives.
Example:
Shoulder press machine – Once you hit failure, a partner helps you lift and you lower under control
b) Negative Accentuated: This technique requires no partner. You do the negative portion of each rep over 4-6 seconds.
Example:
Do 4 sets of 8 reps on the Back Squat lowering each rep over 6 seconds. Only increase the weight when the lowering part of each rep of all 8 reps can be performed over a period of 6 seconds.
c) Two up One down Negatives: This technique does not require a partner. It involves using both your legs or both your arms to perform the lifting phase of a machine based exercise but perform lowering phase with one hand or one leg.
Example:
Doing the Leg Press pushing with both legs and lowering with one leg over 6-8 seconds till you cannot control the lowering anymore (or it takes less than 3 seconds to lower). Another example is the Leg Curl and Shoulder Press Machine. Lift with both legs and arms and lower with one respectively. Concentration curl can be done by assisting with the other arm.
d) Eccentric/Negatives only training: This is the heaviest and most intense way of doing negatives. It definitely requires 2 strong partners to assist you in getting the weight to the top. You will need 20-40% more weight than you normally use.
Example:
If you normally bench press 80kg for 5, use approx. 100 kg and after you unrack the weight, slowly lower to the bottom over 6-8 seconds. The two partners immediately lift the weight back up and transfer it to you smoothly on your signal and you continue to lower smoothly. When you can no longer control it, immediately signal to your partners and terminate the set. Two very productive exercises you can do safely with no partners are negative chin-ups and dips. Use your legs to get to the top and lower slowly.
Triset
As the name implies, three exercises for the same body part are stacked together and performed back-to-back (or with very brief 10 second rest period in between). This is once again a very advanced technique that totally exhausts the muscle which can shock the muscle to create new growth. Although not necessary or required, tri-sets have a history of being used as a 6-12-25 rep method where a heavier compound movement is done for 6 reps, followed by a less demanding exercise for 12 and finally isolation type exercises for high reps.
Example:
Triset for Back:
1) Pendlay Row for 6 reps
2) Seated Cable Row for 12 reps
3) Stiff Arm Pulldown for 25 reps
Example:
Triset for Back:
1) Pendlay Row for 6 reps
2) Seated Cable Row for 12 reps
3) Stiff Arm Pulldown for 25 reps
Giant Set
Here four or more exercises are stacked together for the same body part, with little (10 seconds) rest between them. These obviously create lots of muscle damage and stimulation due to the large volume of work performed, the increased time under tension with the different “angles” exploited (this is arguable) and recruits more and more motor units in the muscles.
Giant sets are extremely difficult to recover from and should be used sparingly and only when lots of recovery time is available.
Example:
Shoulders Giant Set (Should be repeated 3 times):
1) Standing Military Press – 8 reps | Rest 10 sec
2) Seated Dbell Press – 8 to 10 reps | Rest 10 sec
3) Cable Upright Row – 8 to 10 reps | Rest 10 sec
4) Cable Lateral Raise – 12 to 15 reps | Rest 3 mins
Giant sets are extremely difficult to recover from and should be used sparingly and only when lots of recovery time is available.
Example:
Shoulders Giant Set (Should be repeated 3 times):
1) Standing Military Press – 8 reps | Rest 10 sec
2) Seated Dbell Press – 8 to 10 reps | Rest 10 sec
3) Cable Upright Row – 8 to 10 reps | Rest 10 sec
4) Cable Lateral Raise – 12 to 15 reps | Rest 3 mins
Pre-Exhaust Set
Pre-exhaustion aims to create further growth stimulation by targeting a muscle with an isolation exercise generally trained to failure and followed by a multi-joint exercise which uses the surrounding muscles to work the body part to a deeper level of fatigue.
Example:
Pec Deck 12-15 reps to failure, immediately followed by Bench Press Machine 6-8 reps. Rest 2 mins and repeat for 3-4 rounds.
This technique removes the “weak link” of the Triceps which fatigue first in normal Bench Press work. Here when the Chest is first pre-exhausted by the Pec Deck, the triceps are temporarily stronger which can be used to properly exhaust the Chest.
Example:
Pec Deck 12-15 reps to failure, immediately followed by Bench Press Machine 6-8 reps. Rest 2 mins and repeat for 3-4 rounds.
This technique removes the “weak link” of the Triceps which fatigue first in normal Bench Press work. Here when the Chest is first pre-exhausted by the Pec Deck, the triceps are temporarily stronger which can be used to properly exhaust the Chest.
Wave Loading
An advanced strength technique which can be used to bust out of a strength plateau, this takes advantage of a phenomenon called post-tetanic potentiation. Yes, it’s a mouthful but it is actually quite simple. You do roughly 3 sets on the exercise you are struggling with like a traditional pyramid set.
Example
Bench press:
Set 1 – 75kg x 3 reps | Rest
Set 2 – 80kg x 2 reps | Rest
Set 3 – 85kg x 1 rep | Rest
This is one “wave”. Then you follow it up with a second wave.
Set 4 – 80kg x 3 reps | Rest
Set 5 – 85kg x 2 reps | Rest
Set 6 – 90kg x 1 rep | Rest
As you can see in the second “wave” you can perform the same reps with more weight than you normally could have. If you do a third wave, you can increase the weight more. Wave loading is the reason for the success of programs like Jim Wendler’s 5,3,1.
ADD FEATURE BOX See our complete program here.
Example
Bench press:
Set 1 – 75kg x 3 reps | Rest
Set 2 – 80kg x 2 reps | Rest
Set 3 – 85kg x 1 rep | Rest
This is one “wave”. Then you follow it up with a second wave.
Set 4 – 80kg x 3 reps | Rest
Set 5 – 85kg x 2 reps | Rest
Set 6 – 90kg x 1 rep | Rest
As you can see in the second “wave” you can perform the same reps with more weight than you normally could have. If you do a third wave, you can increase the weight more. Wave loading is the reason for the success of programs like Jim Wendler’s 5,3,1.
ADD FEATURE BOX See our complete program here.
Pyramid Set
In Pyramid sets, you start an exercise with 10-12 reps. Take your rest period and add 5-10% weight and do approximately 8-10 reps. Rest and add weight and do 4-6 reps.
This is an old technique with success behind it and the premise is that you exhaust all the muscle fibers from your slow twitch type 1A to fast twitch type 2B.
Example:
Incline press:
Set 1 – 75kg 1 x 11-12 reps
Set 2 – 82.5kg 1 x 8 reps
Set 3 – 87.5kg 1 x 6 reps
Set 4 – 90kg 1 x 5 reps
This is an old technique with success behind it and the premise is that you exhaust all the muscle fibers from your slow twitch type 1A to fast twitch type 2B.
Example:
Incline press:
Set 1 – 75kg 1 x 11-12 reps
Set 2 – 82.5kg 1 x 8 reps
Set 3 – 87.5kg 1 x 6 reps
Set 4 – 90kg 1 x 5 reps
Reverse Pyramid
The opposite of the Pyramid technique. Here you warm-up and start with heavier weights and decrease the weight while you increase reps. The reasoning is that traditional pyramids fail to hit the powerful type IIB fibers as well as Reverse Pyramid sets due to the lighter sets preceding the heavier sets.
Example
Reverse Pyramid Squat:
Warm-up
Set 1 – 130kg x 4 reps | Rest 3 mins
Set 2 – 120kg x 5-6 reps | Rest 3 mins
Set 3 – 110kg x 8-9 reps
Set 4 – 95kg x 10-12 reps
Example
Reverse Pyramid Squat:
Warm-up
Set 1 – 130kg x 4 reps | Rest 3 mins
Set 2 – 120kg x 5-6 reps | Rest 3 mins
Set 3 – 110kg x 8-9 reps
Set 4 – 95kg x 10-12 reps
Ladder Set
Unlike the other techniques which are suitable for short-term use, Ladder sets can be used for months to slowly accumulate weight on the bar leading to size and strength gains.
In its basic form, ladders look like this;
1,2,3 do 1 rep, Rest, do 2 reps, Rest…
2,3,5 do 2 reps, Rest,do 3 reps and so on.
2,3,5,10
The key to mastering ladders is to learn to manage the rest period. You must remain fresh before each rep so you can rest just a little after the one rep set and significantly more after the 5 and 10 rep sets.
Do not rush through or grind out reps. Then you defeat the purpose of ladders. Because of its proven results and the fact that it does not unduly stress the body we highly recommend ladder training to be done for long cycles of 3-4 months by all lifters. This technique is also suited for Olympic and explosive lifts.
ADD FEATURE BOX See our full Ladder training program here.
In its basic form, ladders look like this;
1,2,3 do 1 rep, Rest, do 2 reps, Rest…
2,3,5 do 2 reps, Rest,do 3 reps and so on.
2,3,5,10
The key to mastering ladders is to learn to manage the rest period. You must remain fresh before each rep so you can rest just a little after the one rep set and significantly more after the 5 and 10 rep sets.
Do not rush through or grind out reps. Then you defeat the purpose of ladders. Because of its proven results and the fact that it does not unduly stress the body we highly recommend ladder training to be done for long cycles of 3-4 months by all lifters. This technique is also suited for Olympic and explosive lifts.
ADD FEATURE BOX See our full Ladder training program here.
Cluster Set
A cluster set is a set that is broken down into several mini sets.
For example, do 3 reps – rest 10 secs, do 3 reps – rest 10 secs, repeat twice or more.
Cluster sets due to the short breaks in between groups of reps allow you to do more reps with a certain weight than you would have with a straight set.
Example:
Supported Machine Row (using straight sets)
75 kg x 3 sets of 8
Set 1 – 8 reps
Set 2 – 8 reps
Set 3 – 6 reps
Total reps – 22 reps
VS
Supported Machine Row (using Cluster sets)
75 kg x 3 sets of 8
Set 1 – 3+3+3 -> 9 reps
Set 2 – 3+3+3 -> 9 reps
Set 3 – 3+3+3 -> 9 reps
Total reps – 27 reps
From above in the straight set, you can see due to fatigue in the last set only 6 reps are done. In the cluster set you complete 9 reps in all 3 sets. More reps over time lead to greater muscle damage and more strength and muscle gain.
However, all exercises are not well-suited to clusters (Back squat and Bench Press for example). It takes a lot of effort to rack, set-up and re-rack the barbell, so it causes fatigue leading to less reps which defeats the purpose of clusters. But machine variations of the above exercises will work well.
For example, do 3 reps – rest 10 secs, do 3 reps – rest 10 secs, repeat twice or more.
Cluster sets due to the short breaks in between groups of reps allow you to do more reps with a certain weight than you would have with a straight set.
Example:
Supported Machine Row (using straight sets)
75 kg x 3 sets of 8
Set 1 – 8 reps
Set 2 – 8 reps
Set 3 – 6 reps
Total reps – 22 reps
VS
Supported Machine Row (using Cluster sets)
75 kg x 3 sets of 8
Set 1 – 3+3+3 -> 9 reps
Set 2 – 3+3+3 -> 9 reps
Set 3 – 3+3+3 -> 9 reps
Total reps – 27 reps
From above in the straight set, you can see due to fatigue in the last set only 6 reps are done. In the cluster set you complete 9 reps in all 3 sets. More reps over time lead to greater muscle damage and more strength and muscle gain.
However, all exercises are not well-suited to clusters (Back squat and Bench Press for example). It takes a lot of effort to rack, set-up and re-rack the barbell, so it causes fatigue leading to less reps which defeats the purpose of clusters. But machine variations of the above exercises will work well.
Super Slow
Invented by Ken Hutchins and popularized by Dr. Ellington Darden super slow involves doing a very slow 10 seconds lifting (concentric) and a 5-seconds or slow lowering (eccentric) phase.
This supposedly increases recruitment of muscle fibers neglected during faster movement speeds.
Super slow can definitely work for muscle growth, it’s a very safe way to train but it’s not the most practical way to train in a busy gym and can be monotonous.
However, results are what counts, and you won’t know till you experience it for yourself.
This supposedly increases recruitment of muscle fibers neglected during faster movement speeds.
Super slow can definitely work for muscle growth, it’s a very safe way to train but it’s not the most practical way to train in a busy gym and can be monotonous.
However, results are what counts, and you won’t know till you experience it for yourself.
21's (Twenty Ones)
An old school bodybuilding method where the range of motion is divided to bottom half reps, top half reps and full reps and done for 7 reps each.
Popular for Bicep work but we improve upon this technique by doing the hardest portion first (generally full reps) and also using it for other body parts and exercises.
Example:
Smith Machine Hip Thrust 21’s:
Warm-up
Load an appropriate weight
Do 7 full reps (in this case the hardest phase).
Then do 7 top reps with a squeeze
Finally 7 bottom reps to finish off.
Rest 90-120 seconds and repeat.
Popular for Bicep work but we improve upon this technique by doing the hardest portion first (generally full reps) and also using it for other body parts and exercises.
Example:
Smith Machine Hip Thrust 21’s:
Warm-up
Load an appropriate weight
Do 7 full reps (in this case the hardest phase).
Then do 7 top reps with a squeeze
Finally 7 bottom reps to finish off.
Rest 90-120 seconds and repeat.
One and Quarter Reps
This technique takes advantage of the contracted or stretched position of each exercise to increase time under tension and recruit additional muscle fibers.
Example:
Do a Standing Leg Curl and pause at the top lower ¼ (quarter) of the way down and come back to the top. This is one & ¼ reps.
Repeat for a number of reps to complete the set. You may need lighter weight than a normal set.
Example:
Do a Standing Leg Curl and pause at the top lower ¼ (quarter) of the way down and come back to the top. This is one & ¼ reps.
Repeat for a number of reps to complete the set. You may need lighter weight than a normal set.
One and Half Reps
Another technique which increases time under tension by doing 1 rep and then going down (or up) ½ way to complete the rep. This technique is either used as 1 ½ reps from the top or 1 ½ reps from the bottom.
Example:
Do a rep of a Bench Press lower ½ way down and press up. This is 1 ½ reps from the top.
Example:
Do a rep of a Bench Press lower ½ way down and press up. This is 1 ½ reps from the top.