Naxis
07-26-2002, 05:22 PM
Training Design:
Pyramid Training~
With each consecutive set the resistance is increased and the number of repetitions is decreased. The number of repetitions decreased and the amount of resistance increased should be uniform across each set.
Example: 1st set; 100 lbs/10 repetitions, 2nd set; 110 lbs/8 repetitions, 3rd set; 120 lbs/6 repetitions, 4th set; 130 lbs/4 repetitions.
Reverse Pyramid Training~
With each consecutive set the resistance is decreased and the number of repetitions is increased. The number of repetitions increased and the amount of resistance decreased should be uniform across each set.
Example: 1st set; 100 lbs/4 repetitions, 2nd set; 90 lbs/6 repetitions, 3rd set; 80 lbs/8 repetitions, 4th set; 70 lbs/10 repetitions.
Superset~
Two exercises are performed consecutively, without any rest in between. These exercises can be for the same muscle group (bench press and incline press for the chest), for antagonist muscle groups (barbell curl for biceps and cable pushdown for triceps), or for unrelated muscle groups (rear squat for legs and bench press for chest). Supersets can be combined with other designs such as training to failure and forced repetitions.
Tripleset~
Three exercises performed consecutively, without any rest in between. These exercises are usually for the same muscle group (bench press, incline press, and decline press for chest). Triplesets can be combined with other designs such as training to failure and forced repetitions.
Giant Set~
More than three exercises performed consecutively, without any rest in between. These exercises are usually for the same muscle group (bench press, incline press, decline press, cable flyes, and push-up for chest). Giant Sets can be combined with other designs such as training to failure and forced repetitions.
Training to Failure (fatigue)~
The exercise set is continued until a repetition cannot be completed without the assistance of a spotter. Once a spotter is needed the set is stopped and no further repetitions are completed.
Forced Repetitions~
The exercise set is continued until a repetition cannot be completed without the assistance of a spotter (completed to failure). Once the spotter is needed the set is continued and repetitions are completed with the assistance of the spotter.
Negatives~
The eccentric phase of the repetition is performed much slower than the concentric phase so that it is exaggerated.
Forced Negatives~
The negative set is continued until the concentric phase cannot be completed without the assistance of a spotter (completed to failure). Once the spotter is needed the negatives are continued and the concentric phases are completed with the assistance of the spotter.
Stripping~
The exercise set is continued for a desired number of repetitions or until a repetition cannot be completed without the assistance of a spotter (completed to failure). Once this point is reached the resistance is decreased and the same exercise is immediately repeated (the only rest is the time it takes to decrease the resistance) for another set identical to the first. This is continued for a desired number of sets. Forced Repetitions can also be used with the Stripping method.
Twenty Ones~
An exercise is performed by first using only the first half (50%) of the available range of motion. Without any rest the exercise is then performed using the second half (50%) of the available range of motion. Finally, the exercise is performed (again without any rest) using the full range of motion. The same number of repetitions should be used for each segment. This exercise is commonly performed using 7 reps for each segment for a total of 21 repetitions (hence the name 21s).
Give and Go~
An exercise is performed until fatigue is achieved. Once this occurs the partner immediately performs the same exercise until fatigue is reached. The exercise is then immediately performed again by the first person. The only rest is the time it takes for the partner to complete the set. This can also be done using Forced Repetitions.
Pyramid Training~
With each consecutive set the resistance is increased and the number of repetitions is decreased. The number of repetitions decreased and the amount of resistance increased should be uniform across each set.
Example: 1st set; 100 lbs/10 repetitions, 2nd set; 110 lbs/8 repetitions, 3rd set; 120 lbs/6 repetitions, 4th set; 130 lbs/4 repetitions.
Reverse Pyramid Training~
With each consecutive set the resistance is decreased and the number of repetitions is increased. The number of repetitions increased and the amount of resistance decreased should be uniform across each set.
Example: 1st set; 100 lbs/4 repetitions, 2nd set; 90 lbs/6 repetitions, 3rd set; 80 lbs/8 repetitions, 4th set; 70 lbs/10 repetitions.
Superset~
Two exercises are performed consecutively, without any rest in between. These exercises can be for the same muscle group (bench press and incline press for the chest), for antagonist muscle groups (barbell curl for biceps and cable pushdown for triceps), or for unrelated muscle groups (rear squat for legs and bench press for chest). Supersets can be combined with other designs such as training to failure and forced repetitions.
Tripleset~
Three exercises performed consecutively, without any rest in between. These exercises are usually for the same muscle group (bench press, incline press, and decline press for chest). Triplesets can be combined with other designs such as training to failure and forced repetitions.
Giant Set~
More than three exercises performed consecutively, without any rest in between. These exercises are usually for the same muscle group (bench press, incline press, decline press, cable flyes, and push-up for chest). Giant Sets can be combined with other designs such as training to failure and forced repetitions.
Training to Failure (fatigue)~
The exercise set is continued until a repetition cannot be completed without the assistance of a spotter. Once a spotter is needed the set is stopped and no further repetitions are completed.
Forced Repetitions~
The exercise set is continued until a repetition cannot be completed without the assistance of a spotter (completed to failure). Once the spotter is needed the set is continued and repetitions are completed with the assistance of the spotter.
Negatives~
The eccentric phase of the repetition is performed much slower than the concentric phase so that it is exaggerated.
Forced Negatives~
The negative set is continued until the concentric phase cannot be completed without the assistance of a spotter (completed to failure). Once the spotter is needed the negatives are continued and the concentric phases are completed with the assistance of the spotter.
Stripping~
The exercise set is continued for a desired number of repetitions or until a repetition cannot be completed without the assistance of a spotter (completed to failure). Once this point is reached the resistance is decreased and the same exercise is immediately repeated (the only rest is the time it takes to decrease the resistance) for another set identical to the first. This is continued for a desired number of sets. Forced Repetitions can also be used with the Stripping method.
Twenty Ones~
An exercise is performed by first using only the first half (50%) of the available range of motion. Without any rest the exercise is then performed using the second half (50%) of the available range of motion. Finally, the exercise is performed (again without any rest) using the full range of motion. The same number of repetitions should be used for each segment. This exercise is commonly performed using 7 reps for each segment for a total of 21 repetitions (hence the name 21s).
Give and Go~
An exercise is performed until fatigue is achieved. Once this occurs the partner immediately performs the same exercise until fatigue is reached. The exercise is then immediately performed again by the first person. The only rest is the time it takes for the partner to complete the set. This can also be done using Forced Repetitions.