System Training Principle - Performing one set per body part was the
old way; the Set System calls for multiple sets of each exercise to
apply maximum adaptive stress and produce muscle growth.
Superset Training Principle - Alternate opposing muscle group
exercises with little rest between sets. This is a great way to work
your muscles quickly and thoroughly. A superset is defined as working
two opposing muscle groups back to back, with almost no rest between
sets. ( eg. a set of standing barbell curls and triceps pressdowns).
This gets more blood into the working area for an even better pump. You
might need to lighten the weight somewhat on your second exercise, so
experiment to find the weight best suited for you.
Compound Sets Training Principle - Alternate two exercises for the
same body part with little rest between sets.
Sets Training Principle - Do three consecutive exercises for one
muscle group with little rest between sets. Tri-sets consists of three
exercises for the same muscle group with virtually no rest in between.
In fact, you rest just briefly after your third exercise before starting
the cycle all over again. This rapid pace not only accelerates your
heart rate, but gives the particular muscle you're working a tremendous
pump as well. Best of all, because each exercise variation works the
muscle from a slightly different angle, the muscle is more thoroughly
worked. A word of warning, however: Tri sets training method is
demanding. Also, don't expect to utilize your usual weights on the final
exercise; instead, try using about half your working weight.
Sets Training Principle - A giant set is composed of 4-6 exercises
for a particular muscle group, with 30 or fewer seconds of rest between
sets. This nonstop onslaught pumps blood into every available muscle
fiber. In fact, it's giant sets is so intense, you'll need your
partner's help to focus all your mental and physical energy into getting
the most out of each giant set.
Staggered Sets Training Principle - Train smaller, slow-developing
body parts like the forearms, abdominals and calves in between sets for,
say, chest or legs.
Pause Training Principle - With 85% - 90% of your one rep max, do
2-3 reps and put the weight down. Then do 2-3 more, rest, 2-3 more and
rest for a total of 3-4 sets of rest-pauses. The short rest pause allows
enough time for ATP to be resynthesized and permits additional reps with
the heavy weight.
Priority Training Principle - Work your weaker body parts first in
any given workout; alternatively, work the larger (as opposed to
smaller) muscle groups first, while you're fresh and your energy level
is still high.
Exhaustion Training Principle - Pre-exhaustion is a great way for
you and your partner to target lagging muscle groups. Start with an
isolation exercise and take your set to failure. Immediately follow it
with a compound movement that involves the assisting muscle. (eg. do a
set of bent-over lateral raises to failure, isolating the rear delts.
Then do behind-neck barbell presses, hitting the delts, triceps and
upper chest.) Pre exhaustion training principle is so intense, you'll
have to lower the weight on the second exercise.
Pyramiding Training Principle - Begin a body part workout with
higher reps/low weight and gradually add weight (and reduce the number
of reps), ending with a weight you can do for 5-8 reps.
Descending Sets Training Principle - After you reach muscular
failure, immediately lighten the weight and continue until a second
point of failure is reached.
Instinctive Training Principle - Experiment and pay attention to
results so you can develop an instinctive ability to construct diets,
routines, cycles, intensity levels, reps and sets that work best for
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