15

Jun

Differing Your Resistance Training Methods

weights funny baby weight liftingBeen going to the gym for a while and sick of doing the same program and the same exercises?

You could try a totally different approach like mixed implement training or go with a more functional approach.

Or if you want to stick with what you know but add a new twist here are some different strength training methods to mix up your program.

You can mix these different methods with working over time rather than reps for a different stimulus again.

SUPER SETS

  • Single set with two or more exercises
  • Can train opposing muscle groups
    • Little or no rest in between
    • Eg Bench press followed by lat pull down
  • Can train the same muscle group or body part
    • One set of several different exercises performed in succession
    • Little or no rest in between
  • This method is good if you are limited on time because you can move back and forth through exercises quite quickly (make sure it’s not peak time in the gym though because you will find your machine will disappear quite quickly!)

MATRIX TRAINING

  • Full range of movement (ROM) mixed with partial ROM exercises, i.e. 7-10 reps top half, 7-10 reps bottom half, 7-10 full ROM.
  • Higher repetitions are used with lighter weights
  • Effective for body fat reduction and muscular development

PRE-FATIGUE

  • Single joint movement followed by a multi-joint movement, for example triceps pushdown followed by a bench press
  • Produces high levels of metabolic and cellular stress for hypertrophy, strength and muscular endurance
  • This form of training fatigues the nervous system very quickly from intense nature of the loading, so this form is not to be used frequently.

CIRCUIT TRAINING

  • Series of exercises arranged in a particular order
  • Time and space efficient
  • Suitable for beginners – does not develop specific strength or aerobic fitness goals
  • Circuit Training develops muscular endurance, aerobic capacity, anaerobic capacity, muscular strength and decreases body fat while increases lean muscle mass

NEGATIVES

  • Working on eccentric strength (greater than concentric strength)
  • Eg. Chin up – assisted on way up, then lowering as slow as possible.
  • Note: will cause a great deal of soreness and should only be used by more advanced lifters

There are many advantages and disadvantages of each of the methods name above. Trying out some new methods will hopefully increase your motivation in the gym which at the end of the day will give you the biggest spur to achieve better results. Make sure you have suitable supervision when undertaking the more advanced methods especially negative, these will often require more than one spotter, and be prepared to be feeling sore!

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