Shock Value: This technique is awesome for adding detail and hardness to the muscles by using prolonged peak contractions. Furthermore, since each side is working independently, imbalances in size and strength can be eliminated by forcing both sides to work equally. A drop set is one in which the trainer performs a number of reps at several different weights from heaviest to lightest with minimal rest in between drops.
Drop sets are a safe and effective way to fully exhaust a muscle without necessarily needing a spotter. Also, if working on a machine each drop can be performed very quickly by just moving the pin in the weight stack. Plyometrics is a form of training designed to create quick, powerful, movements and improve the function of the nervous system, typically for the purpose of improving performance in sports. Plyometrics consists of a rapid stretching of a muscle eccentric action immediately followed by a concentric or shortening action of the same muscle and connective tissue.
The stored elastic energy within the muscle is used to produce more force than can be provided by a concentric action alone. Therefore, Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence, use the strength, elasticity and innervation nerve supply of muscle and surrounding tissues to jump higher, run faster, throw farther, or hit harder, depending on the desired training goal.
Shock Value: To really shock and fully fatigue the muscles try super-setting a biomechanically similar plyometric exercise after a resistance exercise. Simply stated, a compound exercise is one that involves several major muscle groups. The activation of several muscle groups simultaneously through heavy and intense compound exercises sends an onslaught of chemical messages through the body signalling increases in:.
Review of 'The Max Muscle Plan'
Begin your session with a compound lift when energy levels and focus are at their peak. Channel percent intensity into your working sets, using heavy weight, and reap the benefits of this natural testosterone booster! One of the most frequently used training techniques. Pyramid sets typically consist of sets. Just as the name suggests — the trainer will begin with a high number of reps with a light weight and pyramid up to heavier weight and less reps on each consecutive set.
Rest periods between sets should range from min depending on your training goals. They are begun by selecting a light weight that the trainer can easily perform 30 repetitions with, but only doing 15 to warm up. Set 2 should be performed with a weight that could achieve failure at 20 reps but only doing Set 3 should be a working set — selecting a weight that will achieve failure between repetitions. Set 4 should be a weight that will achieve failure between repetitions.
Pyramid sets allow the trainer to sufficiently warm up the muscles by using light resistance for the first 2 sets and then safely push the muscles to failure during the heavier working sets. Additionally, the body is exposed to a number of different weights and rep ranges — improving both muscular strength and endurance. Shock Value: It is highly beneficial to add another shock training technique on the fourth or fifth set of a pyramid set, such as a drop set, 10 sets of 10, a rep set, or negative reps.
Negative repetitions, or eccentric training, is a technique that enables you to push your muscles further than their regular point of failure. An eccentric, or negative repetition, involves the lengthening of a muscle. In contrast, a concentric movement involves the contracting of the muscle. For example, on a bench press after unracking the barbell the lowering motion is the eccentric movement — where the pectoral muscles are stretched or lengthened.
Once the bar begins to be pushed up, it becomes the concentric part of the motion where the pectorals fully contract at the top. The key is to resist and lower the weight very slowly seconds to derive the full benefit of this technique. Negative reps allow your muscles to lift eccentrically percent more than you could regularly handle concentrically. Once you have performed reps and reached failure, have your spotter assist in raising the bar to the fully extended contracted position and then focus on resisting the weight during the eccentric part of the motion for an additional reps to push the muscles far past their normal point of failure.
Shock Value: Try adding negative reps on the last set of each exercise to fully fatigue the muscles. NOTE: Always use a competent spotter when employing negative repetitions and keep safety foremost in your mind. It should also be noted that joints are easily overloaded once target muscles have reached failure, so pay close attention to form and minimize stress to joints.
Knowledge is power, literally and figuratively in this case. The techniques detailed above are the most effective shock training techniques that have been used for years by top pros in a broad range of disciplines, to acquire the power, performance ,and physiques that made them champions. Take this information, apply it to your own regimen and translate it into massive gains!
Andre is a successful certified personal trainer, competitive bodybuilder, fitness model and an ALLMAX sponsored athlete. Skip to content.
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The Plateau In nature, each stimulus has a response. Shock Techniques Below are ten of the most effective shock techniques used in resistance training for body builders, fitness competitors, power lifters, mixed martial artists and a wide variety of competitive athletes. German Volume Training The goal of German volume training is to perform 10 sets of 10 reps using the same weight for each successive set. Ascending Sets An ascending set is one in which the trainer selects a number of sets and weights for an exercise and performs a predetermined number of reps at each weight, moving from the lightest to heaviest with minimal rest between sets.
Example: Side Lateral Raises starting with 10lb dumbells for 20 reps, then, 15lbs for 15 reps, 20lbs for 10 reps and 25lbs for 8 reps.
The longer the muscle is under tension, the greater the muscle stimulation… In this modified version of the isometric hold, the trainer would begin a unilateral exercise by contracting both sides, then maintaining a peak contraction in one side, while the other begins to work through the motion.
Examples: Dumbell Chest Press Standing Hammer Curls Shock Value: This technique is awesome for adding detail and hardness to the muscles by using prolonged peak contractions.
Get Stronger and Break Through Plateaus with Explosive Training
Drop Sets A drop set is one in which the trainer performs a number of reps at several different weights from heaviest to lightest with minimal rest in between drops. Examples: Seated Row — starting with lbs for reps, immediately dropping to 70 lbs for another reps and finally dropping the weight to 50lbs to failure. Plyometrics Plyometrics is a form of training designed to create quick, powerful, movements and improve the function of the nervous system, typically for the purpose of improving performance in sports. Compound Exercises Simply stated, a compound exercise is one that involves several major muscle groups.
The activation of several muscle groups simultaneously through heavy and intense compound exercises sends an onslaught of chemical messages through the body signalling increases in: Insulin-like Growth Factor-1 iGF-1 Testosterone Growth Hormone GH Leutenizing hormone LH Dehydroepiandrosterone DHEA All of these are responsible for muscle hypertrophy growth. Pyramid Sets One of the most frequently used training techniques. Pyramid sets allow the trainer to sufficiently warm up the muscles Set 4 should be a weight that will achieve failure between repetitions.
Negative Repetitions Negative repetitions, or eccentric training, is a technique that enables you to push your muscles further than their regular point of failure. As your results slow down, your motivation wanes.
The Ultimate B.L.A.S.T. 5 Success Planner
You might begin skipping workouts, thus making your physique and strength suffer. In order to keep the positive strength and size gains coming, you have to reinvent the way you train once you've hit a stalling point. And trust me, these adjustments must be made consistently throughout your training career, ad infinitum. Thankfully, Twinlab's Muscle Militia captains are all too familiar with overcoming training plateaus.
Powerlifter Jason Wheat, pro bodybuilder Ronnie Milo, and physique-minded executive Chris Thompson know what it takes to get you moving toward progress again.
They've shared their five best tips to help get you back on the road to gains-ville. If you think you've approached failure with the weight you've been pushing, Thompson wants you to move down in weight and keep going. Then drop 5 pounds and do 20 more reps," he says. As the weight comes down, you struggle your ass off, putting every little bit of what you have into that lift. The beauty of dropsets is that, because you're using lighter weights as you get deeper into an exercise, you can push yourself to failure with perfect form, safely.
With dropsets, you'll also get a massive pump, the term that describes your muscle tissue becoming engorged with nutrient-filled blood. Dropsets also coerce you to put forth every last bit of effort you can muster. You can safely use dropsets with any dumbbell, kettlebell, or machine exercise.
They can be used on barbell lifts, but that's best done with a partner. Your only limitation?
The amount of equipment you can hoard at the gym at any one time. If you do a traditional body-part training split, consider incorporating supersets into your workouts. A superset involves pairing two movements that typically work opposing muscle chains—bench presses paired with bent-over rows, or deadlifts paired with squats, for example—and finishing one set of each exercise in succession to complete one superset. When you do supersets, you feel like you did your job at the gym. You don't want that pump to leave; you want to accent it. I'm not telling you to wait around and do nothing; I'm merely suggesting you try adding a rest-pause into your lift.
At the mid-point of a lift, stop and rest pause for a predetermined duration—three breaths, seconds, or any safe variant—and then finish the movement for as many reps as possible. This slight pause eliminates all the momentum that would otherwise help your lift.