For those of you looking to add variety to your workouts, here are a few training principles that will help you get further gains from your weight room routines.
PROGRESSIVE OVERLOAD: There are two ways to progressively overload your body. First is to increase the number of reps you do with a set weight from the previous workout. If you performed 8 reps of bench press with 125lbs. last time, you strive to get 9 on the next workout. Second, you may progressively overload by increasing your training weight. If you got 8 reps with 125lbs. last workout and you go up to 130lbs. for 8 reps, you have progressively overloaded your body.
GIANT SETS: Giant sets consist of performing different exercises for one body part. Set one is performed directly followed be a set of the second exercise. There is minimal rest between the exercises but rest between sets can be from 1-3 minutes. For example, doing shoulder presses followed by lateral raises.
SUPERSETS: A superset consists of performing different exercises for two or more body parts. Set one is performed directly followed by a set of the second exercise. There is minimal rest in between the exercises but rest in between sets can
be from 1-2 minutes. For example, barbell curls followed by triceps extensions.
FORCED REPS/ASSISTED REPS: This is done with the help of a training partner. Perform a set to failure. Once you do not have enough strength or stamina to perform another rep, have your partner assist you in performing 1-3 more reps. The assistance provided should only be enough for you to complete the reps. Remember, it’s your workout not theirs.
ECCENTRIC CONTRACTIONS: Eccentric contractions are contractions in which the muscle lengthens. These are performed by completing a set to failure and having a training partner help you with the “up-phase” of the exercise, and then you performing the “down-phase” unassisted. The “down-phase” should be performed slowly and with total control.
DROP SETS: These are performed by following a set with another set with less weight, and usually less reps. This is done for the last two sets of an exercise.
Of course, these are only a few of the many training principles that exist. If you have any questions on these or want to learn about other training principles, feel free to ask any of our personal trainers.
PROGRESSIVE OVERLOAD: There are two ways to progressively overload your body. First is to increase the number of reps you do with a set weight from the previous workout. If you performed 8 reps of bench press with 125lbs. last time, you strive to get 9 on the next workout. Second, you may progressively overload by increasing your training weight. If you got 8 reps with 125lbs. last workout and you go up to 130lbs. for 8 reps, you have progressively overloaded your body.
GIANT SETS: Giant sets consist of performing different exercises for one body part. Set one is performed directly followed be a set of the second exercise. There is minimal rest between the exercises but rest between sets can be from 1-3 minutes. For example, doing shoulder presses followed by lateral raises.
SUPERSETS: A superset consists of performing different exercises for two or more body parts. Set one is performed directly followed by a set of the second exercise. There is minimal rest in between the exercises but rest in between sets can
FORCED REPS/ASSISTED REPS: This is done with the help of a training partner. Perform a set to failure. Once you do not have enough strength or stamina to perform another rep, have your partner assist you in performing 1-3 more reps. The assistance provided should only be enough for you to complete the reps. Remember, it’s your workout not theirs.
ECCENTRIC CONTRACTIONS: Eccentric contractions are contractions in which the muscle lengthens. These are performed by completing a set to failure and having a training partner help you with the “up-phase” of the exercise, and then you performing the “down-phase” unassisted. The “down-phase” should be performed slowly and with total control.
DROP SETS: These are performed by following a set with another set with less weight, and usually less reps. This is done for the last two sets of an exercise.
Of course, these are only a few of the many training principles that exist. If you have any questions on these or want to learn about other training principles, feel free to ask any of our personal trainers.