If you feel like your results are stagnant, using these strategies can break the “plateau”
When you start weight training at the gym, it’s common to notice an improvement in your body after a few months of consistent training. Muscles become more visible and body fat decreases.
However, as time passes and your body adapts to the stimuli, your results may begin to slow. This happens because the body gets used to training and therefore the need arises to introduce new challenges to continue the evolution.
If you’re experiencing this type of stall and want to accelerate your results, advanced training techniques may be the key. Known as “plateau breaking” strategies, these approaches aim to provide different stimuli to the muscles, forcing them to adapt and grow.
Let’s explore six advanced techniques you can add to your routine to give your workouts a boost!
6 advanced training techniques
These techniques are generally used by more experienced practitioners, but anyone, provided they are guided correctly, can benefit from them. If in doubt, it is always advisable to consult a physical education professional.
1. Pyramid training
Pyramid training is an approach in which you progressively adjust the exercise load with each set, increasing or decreasing. Marcio Acoaviva, physical educator at Les Cinq gym, explains that there are two main types of pyramids: ascending and descending.
- Growing pyramid: Start with a lighter weight and gradually increase the weight with each set as the number of repetitions decreases. For example, in the first set you can perform 12 repetitions with a light load, and in the second set you increase the load and perform 10 repetitions.
- descending pyramid: Start with a heavier weight and decrease the weight with each set, increasing the number of repetitions. For example, in the first set, you can use a weight that allows you to perform 6 repetitions, and in the next set, reduce the weight and perform 8 repetitions.
This method is ideal for those who want to work on muscular endurance and progressively increase strength.
2. Biset
The bi-set is a technique that consists of performing two exercises for the same muscle group, one after the other, without pauses between them. Rest occurs only after completing both exercises. Patrick Ebber, physical educator at the Evoque gym chain, points out that this technique is great for those with little time, as it generates great results in terms of hypertrophy.
Examples of bi-sets:
- Bench press + straight crucifix
- Squat + extendable chair
- Curl + barbell with closed grip
This method increases the intensity of training and maximizes muscle work time.
3. Triset
The tri-set is an evolution of the bi-set, in which three consecutive exercises are performed without rest. This approach makes training even more intense and helps optimize training times, making it more efficient for those looking for quick results.
Examples of three sets:
- Bench press + overhead press + push-ups
- Squat + chair extension + chair flexor
- Barbell Curl + Close Grip Barbell + Scott Curl
This method is effective for those who want to intensify muscle work and break plateaus.
4. Superset
In the superset you combine four or more exercises in sequence, without interruptions between them. The interesting thing about this technique is that the exercises do not need to be performed on the same muscle group, which increases the diversity of the training and favors a more global work on the body.
Examples of supersets:
- Bench press + overhead press + pull-up bar + row
- Squat + chair extension + leg press + calf raises
- Barbell Curl + Scott Curl + French Triceps + Rope Triceps
By integrating different movements, the superset accelerates the metabolism and maximizes muscular effort.
5. Dropsets
The drop-set is a technique that involves performing consecutive sets of an exercise with the same load until muscle failure, then reducing the weight and continuing to perform the exercise. “With the drop-set you perform an exercise until muscle failure, then you reduce the weight and continue without rest,” explains Marcio Acoaviva. This method helps maximize time under tension, which is critical for muscle hypertrophy.
For example, when performing bench presses, you can start with 50 kg and perform sets until muscle failure. Then reduce the load to 30 kg and continue, then to 20 kg, until it is no longer possible to perform any more repetitions.
6. Rest break
The rest pause technique involves performing one set until muscle failure, followed by a short 10-second rest pause, then continuing the movement until failure again. This method increases the intensity of your workout and allows you to perform more repetitions in the same set, intensifying muscle fatigue. “Pausing is an excellent technique to encourage muscle overload and, therefore, accelerate gains,” says Marcio Acoaviva.
Example: Perform 8 to 12 repetitions to failure, rest for 10 seconds, then perform additional repetitions to failure, repeating this cycle.
Improve your workout in the gym
Adding advanced training techniques to your workout routine could be the key to overcoming stagnation and accelerating results in the gym. Whether it’s increasing the load or working with different combinations of exercises, these strategies help create new stimuli that force the body to adapt and grow faster.
Always remember to seek advice from a qualified professional to ensure you perform the techniques correctly and safely. With dedication and intelligent use of these techniques, the results will come faster than you imagine!
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.
