I have just published my eBook on HIT, High Intensity Training Variables, which are techniques designed to dramatically increase the intensity of your workouts to promote rapid muscle growth and strength. It is available for instant download at Amazon.com and this blog.
The following is an excerpt from the book:
Forced Reps-At the end of a set which was taken to positive failure have a partner assist you in performing additional reps. Be sure to continue to use good form, with no bouncing or momentum. Your partner should only be giving you enough assistance to allow you to complete the rep. An example is the Bench Press. Load the bar with a weight that causes you to fail at 10 reps. Perform the 10 reps then lower the bar to your chest and begin pressing the 11th rep. The bar will stop at a point in the lift. Your partner places one or two hands on the bar and gives just enough lifting force to allow you to complete the rep. Generally, you do 2-4 forced reps at the end of a set as that causes a strong in-road to your muscles. You can combine this technique with other HIT variables.
Cheat Reps-After completing a set to failure using good form, cheat the weight enough to complete additional positive reps. This will allow you to go past momentary muscular failure. It is very important to use perfect form during the initial reps and only use the cheating technique after that to complete the extra reps. This technique should only be used by experienced trainees as too much cheating will defeat the purpose of training the muscle and could easily lead to a severe injury. That being said, this is a very effective variable to use if training without a partner. A good exercise to use this with is Barbell or Dumbbell Curls.
Eclectic Set-This method emphasizes an exercise’s most difficult zones together with a targeting of the easier zones to make the training of those areas more intense than what it normally would be.
An example using the bench press is as follows:
• Slowly lower the bar to the bottom position, then complete three bottom partial reps consisting of one-third range of movement.
• After the third partial repetition, remain at the bottom position for two-seconds with the bar lightly touching, but not resting on the chest.
• Continue to lift the bar, but stop at the midway point for a 3-5 second static hold, then continue for three mid-range partials, working the middle third of the movement.
• Next, move all the way to the top, but do not lock the elbows. At that point perform 3 top partials, working the top one-third of the movement.
• Proceed back down to the mid-point of the movement and hold the weight for another 3-5 second static hold before lowering the weight back to the bottom to repeat the sequence.
The Tut (time under tension) should be approximately 30 seconds using a smooth motion with no momentum and can be repeated 1-3 times. A full repetition may be interspersed between sequences.
This pattern is only one of many possible designs. Eclectic Sets can be modified in design every workout, to suit individual goals.
You will be most successful with this method if new designs are integrated regularly. Use Eclectic Sets for brief periods, alternating with full range repetition work.
The “easy” zone, toward the top of the movement, should be saved for last, when the muscles are already somewhat tired. The pre-fatigue at the bottom range serves to make the middle range work more difficult, where leverage is better. This makes the top range work more difficult than usual, where leverage is best.
www.personal-resistance-trainer.com
No comments:
Post a Comment