Using the Bench Press as an example, once you reach failure, just lower the weight halfway and bring it back up. Once this is not possible, then just move it a quarter of the way. Once it is not possible to move it anymore, just keep the weight in the top position until you cannot hold it any longer and you need to put it on the rack.
Pros: This technique can be used on most exercises, especially barbell ones.
Cons: I would recommend that in the case of an exercise such as the bench press, you have a spotter behind you just to be extra safe. Also, the reason I don't like to use this technique too often is because over using it can create muscular imbalances. What I mean by this is that you get stronger in the top portion of a movement while your weak range of motion, the bottom portion of the movement, remains the same.
6) Pre-Exhaustion Principle: To use this principle, you need to first do an isolation movement, and once failure is reached in that movement, with no rest you go ahead and perform the basic exercise. Repeat the process for the prescribed amount of sets.
This is not the type of principle that you use at the end of the final set of an exercise. For example, if using this principle for training your Thighs, you first do a set of Leg Extensions, reach failure, and then move to Squats with no rest. After Squats, rest for the prescribed amount of time and repeat the process for the required amount of sets. Note that you will need to reduce the weight that you normally use in the squats in order to use this principle or otherwise you will end up making a scene at the gym.
Good pre-exhaustion combinations are:
- Thighs: Leg Extension + Squats
- Hamstrings: Leg Curls + Stiff Legged Deadlifts
- Chest: Dumbbell Flyes + Bench Press
- Shoulders (lateral Head): Lateral Raises + Upright Rows
- Back: Stiff Arm Pulldowns + Wide Grip Pull-Ups
- Biceps: Concentration Curls + Barbell Curls
- Triceps: Lying Triceps Extensions + Close Grip Bench Press
Cons: The weight in the basic exercise will be compromised, so because of this reason I like to use it only when I want to totally shock the muscle.
7) Supersets: A superset is a combination of one exercise performed right after the other with no rest in between them. There are two ways to implement a superset.
The first way is to do two exercises for the same muscle group at once (like in the Pre-Exhaustion technique). The drawback to this technique is that you will not be as strong as you usually are on the second exercise.
The second and best way to superset is by pairing exercises of opposing muscle groups, antagonist groups, such as Chest & Back, Thighs & Hamstrings, Biceps & Triceps, Front Delts & Rear Delts, Upper Abs and Lower Abs. When pairing antagonistic exercises, there is no drop of strength whatsoever. As a matter of fact, sometimes my strength goes up due to the fact that the blood in the opposite muscle group helps you perform the other. For instance, if you superset dumbbell curls with triceps extensions, the blood in the biceps helps you to do more weight in the triceps extensions.
Pros: This technique not only allows you to do more work in a shorter period of time but it also creates an incredible pump (especially when you pair antagonistic exercises), and it helps burn fat by elevating the heart rate to the fat burning zone (which also improves your cardiovascular conditioning). Finally, you can use this technique all the time.
Cons: If you are in poor cardiovascular shape, you will not be able to use enough weight or push yourself hard enough to elicit muscle growth.
8) Tri-sets: Three exercises performed one after the other with no rest in between. It can be either exercises for the same bodypart or exercises for different bodyparts.
Pros: Like supersets, tri-sets give you an incredible pump and the ability to get an enormous amount of work within a limited amount of time. Tri-sets also give you cardiovascular and enhanced fat burning benefits. Finally, you can use tri-sets all the time without a detrimental effect in your training.
Cons: The person with poor cardiovascular health will not be able at the beginning to use enough weight or push themselves hard enough to elicit muscle growth.
9) Giant Sets: Giant Sets are four or more exercises done one after the other with no rest in between sets. Again, there are two ways to implement this. You can either use four exercises for the same muscle group or different exercises as we have previously described.
Giant Sets have the same Pros and Cons as supersets and tri-sets. I think Giant Sets are really good to work the Abs. Bodybuilders can do the following routine for Abs using Giant Sets:
- Partial Sit Ups (Going up only until you create a 30-degree angle between your torso and the floor) 3-4sets x 25-40 reps (no rest)
- Leg Raises 3-4sets x 25-40 reps (no rest)
- Crunches 3-4sets x 25-40 reps (no rest)
- Knee-Ins 3-4sets x 25-40 reps (1 minute rest)
