Discover ways to make your muscle hypertrophy training more intense
Anyone who starts training with weights in the gym, after a few months of constant training, can notice a clear improvement in their body. Muscles begin to become visible and body fat decreases.
However, over time, such as years of regular exercise, the body can become accustomed to the stimulation offered by weight lifting. When this happens, it is possible to resort to “plateau breaking” strategies, i.e. those that generate new stimuli so that the results continue to appear.
These strategies can be different, such as increasing the loads of a certain exercise or using advanced training techniques, like the ones we will talk about in this report!
Below, we have separated 6 training techniques to add to your workout routine and continue to evolve. Watch!
6 Advanced Gym Training Techniques
The techniques selected below are typically used by more experienced gym students who have already reached a certain plateau in their results. However, anyone can benefit from them if they are well-guided. If in doubt, talk to a physical education professional, okay?
1. Pyramid training
Pyramid training in bodybuilding involves a technique in which the person adapts the load of the exercises with each series, progressively increasing or decreasing it. “There are two main types of pyramids: ascending and descending”underlines Marcio Acoaviva, physical education professional at the Les Cinq gym.
As you increase, the person starts with a lighter load and gradually increases the load with each set as the number of repetitions decreases. For example, in the first set the person can use a load that allows him to do 12 repetitions, in the second set he increases the load and does 10 repetitions, and so on.
In the descending pyramid the opposite happens. The person starts with a heavier load and decreases the load with each set as the number of repetitions increases. For example, in the first set, the person can use a load that allows him to do 6 repetitions, in the second set he reduces the load and does 8 repetitions, and so on.
Learn all about pyramid training here!
2. Bi-set
Method in which two exercises are used for the same muscle group, without a break between them. The break between them occurs only after both have been completed. “It’s an interesting method for people who have little time to train and that achieves great hypertrophic results,” says Patrick Ebber, physical education professional of the gym chain Evoque.
Examples:
- Bench press + straight cross
- Squat + extendable chair
- Curl + barbell with closed grip
3. Tri-set
The premise is the same, but instead of two, there are three exercises in a row, without breaks. It makes the practice even more intense and faster.
Examples:
- Bench press + overhead press + push-ups
- Squat + chair extension + chair flexor
- Barbell curl + close grip barbell + scott curl
4. Superset
It is performed by combining four or more exercises in sequence, without interruptions between them. However, not necessarily for the same muscle group. After doing all the exercises, complete one set and enter the interval.
Examples:
- Bench press + overhead press + pull-up bar + row
- Squat + chair extension + leg press + calf raises
- Barbell Curl + Scott Curl + French Triceps + Tricep Rope
5. Release the set
OR drop-down set It is a method in which the person performs consecutive sets of a certain exercise without rest, simply by reducing the load. “In the drop-set you perform an exercise with a high load until muscle failure, then you reduce the load and continue the exercise without rest”, specifies Marcio Acoaviva.
Let’s take the pectoral region as an example, with a very well-known exercise, namely the bench press. In this case, the person can perform the first set with a total load of 50 kg, for example, until muscle failure (when it is no longer possible to perform the movement correctly). Then he reduces the load to, say, 30 kg and performs multiple sets to failure. Finally, reduce the load again, for example 20 kg, and perform more sets until failure.
Find out more about the drop-set here!
6. Rest break
Roughly translated, rest-pause means “pause to rest” and, in short, involves a short rest period between each set of the same exercise. In it, you perform a set of exercises until muscle failure and then take a short break before continuing the set.
“This technique serves to increase the intensity of training and promote muscle exhaustion”, underlines Marcio Acoaviva. For example, the person performs the first set of exercises with 8-12 repetitions, resting for 10 seconds (the load should not be reduced). Then, he performs multiple reps to failure and rests for 10 seconds, then performs multiple reps to failure.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
