American Military University
| | SPHE315- Training and ConditioningDr. John Moore April 25, 2013|
Four Advanced Training Methods
As individuals in the exercise world we like to have a lean and sculpted body. Beginner and advanced bodybuilders want to attain the knowledge to increase already known techniques in the strength training arena. There are many ways that one can build their muscles. So we are going to explore four various muscle building techniques and their pros and cons. These are but not limited to techniques such as: Super Sets, Forced Reps, Pyramid System and Periodization. Super Sets are when you do two exercises one after the other with no rest in between sets. Depending on the goals that you have set, the exercise can be for the same or different muscle groups. (Waehner, 2011) If you have limited time to be at the gym then super setting is the way to go. Since you don’t rest in between sets you can save time giving the body a more efficient workout in the shortest amount of time possible. Super Set can also add intensity to your workout. This is achieved by doing two exercises that target the same muscle or muscle group. Unless you work out with a partner it can be hard at times to find a spotter at the gym. You can avoid building bulky muscles and concentrate on toning by doing super sets. Super Sets overload your muscles by working the same muscles using different exercises that target that particular muscle. (Waehner, 2011)Super sets allows individuals to strengthen their muscles with ease. Here is an example of a superset: Chest: Pushups and Chest Flies
1. Pushups: Get in pushup position (on knees or toes) and keep the abs in as you perform 12-16 pushups using good form.
2. Chest Flies: Move to a bench or ball and choose a medium-heavy weight. Put your weights down and pick up a lighter weight for flies. Begin with arms straight up over chest, palms facing each other but not touching. Slowly lower arms down to the sides, no lower than shoulder lever, keeping the elbows slightly bent. Contract the chest to pull arms back to start and repeat for 16 reps, 2 counts down, 2 counts up
There are many different types of supersets out there that can be done. You can also make up your own super sets that focus on the areas of your body you intend to work. Even if you have an injury the super setting technique will still allow you to work out your body. You will just have to work other parts of the body that will not further your injuries ∙∙∙∙∙∙∙∙∙∙
Forced repetitions is a method of strength training in which a partner helps the lifter to continue training beyond his/her normal limits of fatigue. ("Forced reps,”)The purpose of this training in to challenge the body beyond its normal strength limits. For weight lifters this is a good method for increasing intensity, but only experienced lifters, this is not recommend for beginners. There is a common mistake made with doing forced repetitions. This mistake is that the spotter offers too much support, the person training needs to complete the workout using his/her own strength to achieve the results desired. ("Forced reps,”) When you think about forced reps, consider the bench press this is really good example why? Because most of us will always have a spotter when doing this exercise. In order to strength train with forced reps a partner is required. This is the only down fall with doing forced reps. because we may not always have a partner to workout with. ∙∙∙∙∙∙∙∙∙∙
The pyramid system begins with a warm up, then you perform three or more exercise sets increasing the weight after each set. (Fahey, 2010) This technique was introduced in the 1950’s by T.L. DeLorne where he recommended that he/she complete 3 sets of 10 repetitions of each exercise with increasing the resistance by 50, 75 and 100 to receive the maximum capacity. ("Pyramid training,”)This allows the lifter to train with light weight and more reps...