12 Advanced Techniques for Different Body Parts to Improve Your Workout
by Jean-Luc Boissonneault
These techniques are used to make gains in muscle and are reserved for people with experience in training with weights but all in all they are really fun to do. I have made up a workout for different muscle groups, try them out.
Cluster set: A cluster set consists of performing 1 rep and then resting for 20 seconds between each rep. Shoulders: Using the seated barbell press perform 1 rep with 80-90% of your 1 rep maximum then rest 20 seconds and perform another rep till you perform 6 sets of 4-6 reps.
Tempo contrast set: The tempo contrast set consists of performing a slow exercise followed by a fast movement. Legs: Try performing the leg press Tempo 4-1-4 (4 seconds down/1 second pause/ 4 seconds up) for 4 reps and then without rest perform jump squats for 8 reps as high as you can.
High volume low rest set: I got this one from Andre Maille a former world bodybuilding champion and an amazing trainer. The high volume low rest set consists of performing a high number of sets and reps with 1 minute of rest in between. Triceps: Try performing 20 sets of 20 reps with 1 min rest with close grip bench press and use about 35% of your 1 rep maximum (so if the maximum amount of weight you can lift is 100lbs you would use 35lbs.)
Holding set: A holding set consists of holding the weight under resistance some where in the range of motion for 4 seconds. Calves: Try this with a donkey calf raise with 4 seconds in the stretch position at the bottom and perform 5 sets of 6-8 reps.
Super sets: A super set consists of 2 exercises performed one after another with little or no rest between each exercise. Chest and Back: For example you would perform 1 set of 8 reps on the bench press and without any rest perform a set of 8 reps with bent over rows and repeat for 10 sets.
Pre-exhaustion: A pre-exhaustion set consists of exhausting a small primary mover muscle with an exercise followed by another exercise that uses that same muscle as a secondary mover. Biceps: Try performing incline dumbbell bicep curls for 4 sets of 6 reps then after that move to 6 sets of chin ups to failure.
If you liked these mini workouts, you should visit our forum for the abdominal work out posted.
