Advanced Lifting Techniques

The following techniques are a great addition to any workout routine, and they are especially helpful for getting past a plateau. These are advanced methods of training and they should only be done by experienced lifters in order to minimize the risk of possible injury. These are techniques that have helped me reach my resistance strength training goals, and if used properly, they will help you reach your goals too!

Reverse Pyramid:

            The Reverse Pyramid Training technique involves beginning your first set with the heaviest weight you can lift 3-5 times. Each additional set should be performed with less weight and more repetitions. This training method helps you become stronger and more powerful by allowing you to use more muscle fibers to generate a greater amount of force. You will be able to generate more force with your muscles because they will still be fresh. For example, if you are typically able to do your last set of bench press with 255lbs for 5 reps, you should be able to instead lift 255lbs on your first set more than 5 times (7-8 reps).

Heavy Negatives:

            Negatives affect the eccentric phase of lifting, or when the muscle lengthens in a controlled fashion. The muscle being trained is able to produce the greatest amount of force during this phase, and that is why it is important to focus on the concentric phase (when a muscle contracts/shortens), and the eccentric phase (when a muscle lengthens). Negative lifts are performed by lifting/holding a weight at its ending position and then lowering it in a controlled manner very slowly. For example, on the bench press a lifter would raise/hold the barbell and then would proceed to slowly lower it towards their chest. When the bar touches their chest, with the help of a spotter, they would explosively lift it off their chest. The most important part of the lift is the lowering of the bar in a controlled manner. Also, the bar should not bounce of your chest in this lift. Negatives are particularly useful in overloading because you can lower a lot more weight than you can lift. For this reason, negatives are very helpful for getting past a plateau. For example, if your 1rm on bench press is 250lbs, then you should do a negative with about 275lbs (1.1x1RM). Just remember to use a spotter for when you are doing heavy negatives, and have a good time reaching your strength goals!


To read about additional advanced lifting techniques, please visit: Build More Muscle With These Advanced Strength Techniques