ADVANCED WEIGHT TRAINING TECHNIQUES

· Progressive Overload: basis of all successful wt training programs. You must overload your body in order to see improvements.

· Concentric Failure: complete repetitions until you can no longer do any more

· Forced Reps: repetitions performed after reaching concentric failure

o Spotter assists as little as possible to get 1-2 more reps

· Negatives: spotter assists with lifting the weight and you lower by yourself

· Pre-Exhaustion: performing an isolation exercise immediately followed by a compound exercise

o Work muscle to concentric failure then force muscle to continue working with the assistance of other muscles

o Ex: triceps/bench press; leg extensions/leg press

· Super Sets: two exercises in sequence followed by a rest interval, usually opposing muscle groups

o Ex: biceps/triceps

· Giant Set: 3-5 exercises for the same muscle ; one set of each exercise with little to no rest between sets

o Ex: bicep curl, reverse curl, hammer curl

· Periodization: training cycles or periods in which intensity is gradually increased to reach a peak during a competitive season

o Hypertrophy Phase: 3-5 sets, 8-12 reps, 50-75% 1 RM

o Strength Phase: 3-5 sets; 5-8 reps, 80-90% 1 RM

o Power Phase: 3-5 sets; 2-4 reps, 90-95% 1RM

o Peaking Phase: 1-3 sets, 1-3 reps, 100%1RM

o Active Rest Phase: 1 wk to 1 mth; regenerates body by not lifting and using other activities as an active recovery