| Here are some advanced techniques are often used | | | | partner. Negative Reps is to lower the weight slowly. |
| in weight training, so you will get better results more | | | | This technique is good and useful for add muscle |
| quickly. | | | | mass. |
| 1. Force Reps | | | | 4. Pre-Exhaustion Principle |
| Perform repetitions with weights that will make you | | | | To use this technique, you need to do Isolation |
| reach failure on the second repetition, make sure your | | | | Movement (movement that use one joint) first, after |
| partner does not help too much and just to help | | | | reaching failure then with no rest immediately do 1 set |
| balance the weight you lift. After the failure in the | | | | of compound movement. Repeat this process until 3-4 |
| second reps, add another two reps with the | | | | sets. This is not a technique performed at the end of |
| assistance of your partner. Rep Force used to | | | | the set. As an example of using this technique, when |
| increase your force power. Force Reps main goal is to | | | | you want to train the thighs muscles, first do Leg |
| reduce the exercise saturation of the muscle and help | | | | Extension, reach failure and then switch to Squat |
| provide stimulus to the muscles to grow. This type of | | | | without a break. After Squat, rest 60-75 seconds and |
| exercise is not recommended for regular training and | | | | then repeat the above process until 3 to 4 sets. Note |
| continuous, use as a variation and distraction training | | | | that you need to reduce the weight when you do |
| about 1-2 times each months. | | | | Squat, not like a normal training. |
| 2. Rest Pauser Principle | | | | The good Pre-Exhaustion combinations are: |
| Lift the weight, when it reaches failure, put the burden | | | | - Front Thigh (Quadriceps) = Leg Extension + Squat |
| and rest for about 10 seconds. After that take the | | | | - Rear thigh (Hamstring) = Leg Curl + Stiff Legged |
| same weight and do an additional 1 to 2 extra reps (or | | | | Deadlift |
| whatever you are able to lift). Repeat this process | | | | - Chest (Pectoral) = Dumbbell Flies + Flat Barbell Press |
| once again until you set is finish. This technique could | | | | - Shoulder (Deltoid) = Lateral Raise + Upright Row |
| be repeated several times and the advantage of this | | | | - Back (Latissimus Dorsi) = Straight Arm Pull Down + |
| technique is not a lot of hurting your joints also the | | | | Lat Pull Down |
| weight lifted accordance with your own ability. | | | | - Front Arm (Biceps) = Concentration Curl + Standing |
| 3. Negative Reps | | | | Barbell Curl |
| Lift the weight, when it reaches failure, asks your | | | | - Rear Arm (Triceps) = Lying Skull Crusher + Close |
| partner to help lift the weight and when the weight | | | | Grip Bench Press |
| was on top (e.g. the Flat Barbell Press, handlebar | | | | These weights training techniques are good enough to |
| position above), slowly lower the weight while holding | | | | give a different shock to the muscles and can be used |
| the weight to come down without help from your | | | | quite often in the menu you exercise everyday. |