Weight Lifting Techniques To Spice Up Your Training

Negative Training

This is when your muscles develop tension while they are being lengthened.... This training technique will help you build muscle fast

Example: Just pretend that you're doing pull ups...

• Get someone to help lift you up until your chin is on the bar
• Then lower yourself down slowly without any help (Notice that you are doing all the hard work whilst your muscles are being lengthened)
• When you got to the bottom, get some help back up to the top again

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Giant Sets

1. Choose several exercises which work the same muscle group
2. Do a set of these exercises without stopping in between for a rest

Example: Lets say you wanted to work your glutes...

You would do...

• 15 x Squats
• 15 x Lunges
• 15 x Lunge jumps

...Without a rest in between

You can do this with as many different exercises as you want... But remember no rest inbetween any of your reps or sets. Just GO, GO and GO!

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Pyramids

1. Choose an exercise which is relevant to your training goals
2. Increase the number of reps you do in each consecutive set

Example: Lets say you're doing swiss ball thigh dips...

• 1st set = 8 reps
• 2nd set = 10 reps
• 3rd set = 12 reps
• 4th set = 14 reps
• 5th set = 16 reps

You can also do this the opposite way. i.e. Getting easier each set... but make sure you start with something really difficult. Make sure that your longest set really gives you "the burn!"

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Circuit Training

1. Choose several exercises, relevant to your training goals
2. Set up a station for each exercise
3. Now go around performing one set at each station
4. Do this for 4 rounds

Example: Lets say that you had four exercises. Pressups (P), lunge jumps (L), crunches (C) and tricep dips (T). You would do a set of each exercise in this order...

Round one: P, L, C, T

Round two: P, L, C, T

Round three: P, L, C, T

Round four:P, L, C, T

Before you know it, you've completed 16 sets of a range of different exercises.

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