23 Advanced Technique Methods
When progress slows and standard methods no longer yield results, it can be frustrating. That's why I've curated a selection of advanced techniques designed to help you overcome those stubborn plateaus (stagnation in progress). These methods will intensify your sessions without the need for heavier weights, enhance muscle growth, improve strength and endurance, and help you achieve continuous progress. Today, I'm sharing the strategies I use with my clients to achieve great results. Whether you're a beginner or an advanced lifter, I hope this article inspires you to find new momentum and motivation for your next workout
1. Drop Sets
How It Works: After reaching muscle failure with a specific weight, immediately lower the weight and continue performing reps until failure. This process can be repeated multiple times. This a great method to boost hypertrophy and muscle endurance.
2. Myo Reps
How It Works: Perform 10-20 reps to near failure. After a brief rest (3-5 breaths or 10 seconds), perform additional mini-sets of 3-5 reps. Repeat mini-sets until you reach a predetermined total rep count (I like to use 3 sets )or can no longer complete the reps with good form. This a great method to use when you lack time and want to push your muscles to failure.
3. Cluster Sets
How It Works: Instead of completing a set in one go, break it down into smaller "clusters" of reps with short rests in between. E.g., You need to perform a set of 10 reps, perform 4 reps, rest for 10- 20 seconds, then do 3 reps, rest and repeat. I like to use it with my clients who wants to increase strenght.
4. Negatives
How It Works: Focus on slowing down the eccentric (lowering) phase of the lift. This technique is particularly effective for building strength. For example, when teaching pull-ups, I often start the movement at the top position and focus on lowering the body in a controlled manner over 5 seconds. This controlled descent ensures strength gains and improves muscle control.
5. Forced Reps
How It Works: After reaching failure, a partner assists by providing minimal help to complete additional reps. An other great way boost hypertrophy and muscle endurance.
6. Supersets
How It Works: Pair two exercises (often for opposing muscle groups) and perform them back-to-back without resting. This technique not only saves time but also enhances the metabolic impact of your workout, promoting both strength and cardiovascular benefits.
7. Compound Sets
How It Works: Similar to supersets but targets the same muscle group for both exercises. E.g., Bench press followed by chest flys, by targeting the same muscle group back-to-back, compound sets push muscles to their limit, encouraging growth and strength adaptations.
8. Giant Sets
How It Works: Perform 3 or more exercises consecutively for the same muscle group with no rest in between.
9. Pre-Exhaustion
How It Works: Pre-exhaustion involves starting with an isolation exercise to fatigue a specific muscle, followed by a compound exercise that further engages the pre-exhausted muscle along with other supporting muscles. This method can enhance muscle activation, especially when you have difficulty feeling the targeted muscle working.
10. Post-Exhaustion
How It Works: Start with a compound movement and follow it up with an isolation exercise for the same muscle group. This method ensures comprehensive muscle fatigue, leading to increased strength and growth.
11. Staggered Sets
How It Works: Staggered sets involve performing a minor, unrelated exercise during the rest periods between sets of a primary exercise. This technique maximises workout efficiency, allowing you to work on different muscle groups or improve cardiovascular fitness without extending your workout time.
12. Tempo
How It Works: Tempo training involves performing exercises at a controlled, deliberate pace, emphasising different phases of the movement. Each phase of the exercise (eccentric, isometric, and concentric) is performed for a specific duration, which increases time under tension and improves muscle control. This is a non negotiable and it is part of all my clients routine. E.g, Squat Tempo: 4-2-1-0, eccentric (lowering): lower your body into a squat in 4 seconds, isometric (pause): hold the bottom position for 2 seconds, concentric (lifting): stand back up in 1 second, pause: no pause at the top.
13. Partial Reps
How It Works: Perform only a portion of the exercise's full range of motion, often used to continue a set after reaching failure with full reps. For example, after completing prescribed reps of standard push-ups, you can continue with push-ups on your knees until failure.
14. Ascending/Descending Pyramids
How It Works: Begin with lighter weights and higher reps, increasing the weight and decreasing reps each set, or vice versa for descending. Both ascending and descending pyramids ensure your muscles are continually challenged, promoting strength and hypertrophy.
15. Wave Loading
How It Works: Alternate between different weights and reps in a strategic pattern to challenge the muscles. This technique manipulates the load and rep scheme in "waves," allowing you to progressively overload your muscles and break through training plateaus.
Example: Bench Press Wave Loading
First Wave
Set 1: Perform 5 reps with 70% of your 1RM (one-repetition maximum).
Set 2: Perform 3 reps with 80% of your 1RM.
Set 3: Perform 1 rep with 90% of your 1RM.
Second Wave
Set 4: Increase the weight slightly and perform 5 reps with 75% of your 1RM.
Set 5: Perform 3 reps with 85% of your 1RM.
Set 6: Perform 1 rep with 95% of your 1RM.
Optional Third Wave (For Advanced Lifters)
Set 7: Increase the weight slightly again and perform 5 reps with 80% of your 1RM.
Set 8: Perform 3 reps with 90% of your 1RM.
Set 9: Perform 1 rep with 100% of your 1RM or attempt a new PR (personal record).
16. Burnouts
How It Works: After the main sets, perform as many reps as possible with a lighter weight until reaching absolute failure. This technique is used to exhaust the muscle completely, maximising fatigue and stimulating growth.
Here are some other techniques I use with my clients when they reach a plateau:
17. 21s (Bicep Curls)
7 reps: Bottom half curls
7 reps: Top half curls
7 reps: Full-range curls
18. Half and Half (Leg Extensions)
5 reps: Bottom half extensions
5 reps: Full-range extensions
19. 1.5 Rep Technique (Squats)
How It Works: Perform a full rep, a half rep, then another full rep as one complete rep.
20. Pulse Reps (Lunges)
How It Works: Perform small, quick pulses at the bottom of the exercise to intensify the burn.
21. Isometric Holds with Reps (Push-Ups)
How It Works: Mix-in isometric holds at the challenging part of the exercise between reps.
22.Descending Isometric Holds (Planks)
How It Works: After each rep, hold the position isometrically for a decreasing set time.
Start in a forearm plank position with your elbows directly under your shoulders, body in a straight line from head to heels and perform the following holds:
Hold 1: Maintain the plank position for 30 seconds.
Rest: Take a 10-second rest.
Hold 2: Maintain the plank position for 25 seconds.
Rest: Take a 10-second rest.
Hold 3: Maintain the plank position for 20 seconds.
Rest: Take a 10-second rest.
23.Ascent Reps (Reverse 21s for Bicep Curls)
How It Works: Similar to 21s but in reverse. Start with the hardest range of motion and progress to the easiest.
Example with bicep curls:
7 reps: full-range curls
7 reps: top half curls
7 reps: bottom half curls
Whether you are a beginner looking to gain momentum or an advanced lifter seeking new challenges, these strategies can be tailored to fit your needs and goals.
For personalised guidance on how to integrate these techniques into your existing program, feel free to contact me at soriacheurfa@gmail.com.
