Starting out with a lower weight, the athlete is able to loosen the muscles that will experience increased stress later. A drawback, though, is the athlete may experience muscle failure or fatigue before the pyramid is complete. Below is an example of pyramiding: Drop sets[ edit ] A drop set is an easy method of strength training where you perform a set of any exercise to failure or right before failure, and then reduce the weight and continue to lift for more repetitions with the decreased weight.
As a person grows as an athlete, they discover advanced techniques such as super sets, forced reps, pyramid system, and periodization.
Ideally, both sets of exercises should move through similar ranges of movement; such a pairing is called a complex, or contrast, pair.
Periodization basically helps bring planning into training for bodybuilders in that one would be able to properly allocate his training time evenly thought the period available for instance one year thus avoiding the temptation of training all through that is always brought by the desire to achieve fast results.
With some exercises forced reps can be done without a training partner. For example, an athlete working on his or her deadlift with a 1RM of pounds would do their first set of 10 with pounds, second set of 10 with pounds, and the last set of 10 with pounds.
At this juncture the trainers always assist by helping in spotting the trainee. Advanced strength trainers are often tempted to believe that training as hard and as often as possible is the best way to maximize their gains.
The cardiovascular effort to recover from each set serves a function similar to an aerobic exercise, but this is not the same as saying that a weight training set is itself an aerobic process. Cheating Generally, attention to strict biomechanical form is highly recommended when performing exercises.
Examples of opposing muscles are the biceps and triceps. Weight training is generally used for bulking, but the bulking method will more than likely not increase weight because of the diet involved. Supersets just as the forced reps also help in increasing intensity of training that in the long run would enable the trainee develop muscles faster.
The athlete may choose to do multiple forced reps, which is where the benefit to the technique lies. However, at maximum load, the anaerobic processes contract so forcefully that the aerobic fibers are completely shut out, and all work is done by the anaerobic processes.
Pyramid system also encompasses developing the muscles through the addition of more weights in a varied manner incorporating both the volume and intensity while the other method which is the periodization employs a more planed training with the time available for training being apportioned evenly to ensure better development of strength and muscles and also controlling if not eradicating over training.Simple Sets 3 x 8/12 with 70%--meaning three sets of 8/12 repetitions with a weight of 65% of maximum for one repetition.
This is the system that all novice lifters should work on, because the high number of repetitions enables the lifter to learn correct technique, and thereby reduce the risk of injury. Basic Hypertrophy Pyramid. The magic number for building muscle falls between reps.
Of course, with squats the magic number can be 20 or more, but for now let's stick with the conventional hypertrophy rep-range which is generally Advanced Training Methods Super Sets Forced Reps Pyramid System Privatization ADVANCED TRAINING METHODS In fitness training, advanced training methods are in general the “modern-day” methods being applied; others authors have named these techniques scientific methods because the results of these type of training are.
The major advanced training methods include: supersets, Forced reps, Pyramid system and finally Periodization technique. A superset basically involves a more rigorous training method that do not allow for relaxation in between the sets.
advanced training methods. Super Sets. 2) Forced Reps 3) Pyramid System 4) Periodization You should compare and contrast these four methods in the form of an essay and explain the perceived pros and cons of each approach. Your paper needs to be in scholarly format – including 1) cover Page 2) references in the body of the paper 3).
Running Head: Midterm Research Paper 2 Four advanced training methods, super sets, forced reps, pyramid system, periodization are all known have the potential of maximizing a weight lifting workout.
Though all four can promote beneficial outcomes to a workout they all pack very serious repercussions if done incorrectly or are abused.Download