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