Some of what the best group that is superior in terms of ability do best for them. But some or other is perfect for the rest of us, too! What would like to know about Advance Weight Lifting Techniques to build muscles and Strength?
Remember that Intensity techniques are not for everybody. Beginners definitely do not need advance Weight Lifting Techniques. They allow the trainer to go beyond conventional failure in order to work the muscle harder, providing a stimulus to get larger and stronger.
You can try using as much as possible techniques in one set if you really want to really work yourself. These should not be done for every workout.
Helping you out some Advanced Weight Lifting Techniques that each and all Type of Weight Lifters can use them to Get Stronger Physique:
Technique 1: Paused Reps
A pause rep is a strength training technique primarily used on heavy compound exercises such as the bench press and squat. The pause rep involves pausing for a count of 1 – 2 seconds at the bottom of the repetition, when used for squatting the brief pause will be while you’re in a below parallel position.
Exercise benefiting from pauses?
SQUAT VARIATIONS, DEADLIFT PULL-UPS, AND PULL-DOWN.
Pausing for a second or two between repetitions ensures you are able to practice good form as you’re under control of the weight.
Technique 2: Eccentric Reps
Eccentric training or also known as negative training is a technique that allows you to push your muscles past their normal point of failure. This allows you to lift, eccentrically, 30 to 40 percent more weight than you could normally handle (concentrically). Due to its mechanical properties, this form of training can be used for both healthy individuals and individuals who are in rehabilitation.
Benefits of Eccentric Reps:
Studies have shown that your body can tolerate up to 1.75 times more weight eccentrically than it can concentrically.
Eccentric reps can tears their muscles apart and the hope is they will repair and grow even further. Eccentric reps can increase your flexibility and power.
Technique 3: Pre-Exhaust Training:
Pre-exhaust training is an excellent technique by pushing your muscles to work hard as possible on compound tracks ensuring muscular fatigue first before neurological fatigue sets in.
With pre-exhaust training, you perform an isolation exercise for a high number of reps before switching to a compound movement for the same muscle group. For instance, you would complete two or three sets of 12 to 15 reps of dumbbell concentration curls and then begin performing standing barbell curls.
It seems to be the exact opposite of what you’ve always been told to do: Heavy compound lifts before isolation exercises. With this pre-exhaust method, you’ll be fatiguing the main muscles before moving on to your compound movement that incorporates other muscles. The target muscle will already be worked enough before the other muscles give out first. Why the change? This will most definitely promote muscle growth, more strength, and better endurance.
It’s like doing a sit-up compared to a crunch. You can blast out all the crunches you want in order to directly target the rectus abdominis, but once you switch to a sit-up, your hip flexors usually give in before your abs are burning. So the point is to rep out with the isolations, then switch to the compound movements.
The Benefits of Pre-Exhaust Training:
One of the many great benefits of pre-exhaust training is that you’ll have less of a likelihood of ending up with muscle imbalances as you progress in your program. If you’ve noticed that a certain part of your body seems to be falling behind in gains or is underdeveloped, that’s where pre-exhaust training could help you catch up to yourself. How so? By fatiguing a muscle before you move on to the compound movements that particular muscle will also be involved in, you’ll be ensuring that it doesn’t get left behind.
So, these are the few Weight Lifting Techniques mentioned here. If you have any ideas and techniques and want to showcase your Gym Workouts plans here, then ping me or contact me. I’d like to share your ideas and thoughts here.