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Whether you are a gym newbie and a seasoned lifter, advanced training methods can be used to spice up and elevate your gym workouts. Advanced training methods have many different applications, from overloading muscle to fitting a full session into a short time, understanding some of these methods can take your training to the next level.
Advanced lifting techniques stem from standard set work. There are many different advanced training methods, but in this post we are going to look at supersets, drop sets. giant sets and pause rest sets
SUPERSETS
Put simply, supersets are a pair of exercise performed one after the other with minimal rest in between each set. Supersets are a great way to fit a lot of volume into a short period of time, so if you are struggling for time in the gym, implementing supersets into your workout can help you complete a full workout quicker.
There are a few different types of supersets you need to understand.
Number 1 - Post-exhaustion
Post exhaustion is a compound exercise followed by an isolation exercise of the same or similar muscle group.
Example
Exercise 1 - Barbell squats
Exercise 2 - Leg extensions
Exercise 1 - Barbell bench press
Exercise 2 - Dumbbell pec fly's
Number 2 - Pre-exhaustion
Pre-exhaustion is essentially the reverse of this. An isolation exercise followed by a compound exercise of the same or similar muscle groups.
Example
Exercise 1 - Leg extensions
Exercise 2 - Barbell squats
Exercise 1 - Dumbbell pec fly's
Exercise 2 - Barbell bench press
Number 3 - Antagonistic pairs
The easiest way to think of antagonistic pairs is as muscles that do the opposite to each other. For example, the quadriceps extend the knee, while the hamstrings flex it, there for the quads and hamstrings are an antagonistic pair.
Example
Exercise 1 - Leg extensions
Exercise 2 - Leg curls
Exercise 1 - Bicep curls
Exercise 2 - Tricep extensions
For more on supersets and discussions on the advantages and disadvantages of certain types, visit our blog page on 23/05/2024 for the guid to supersets.
DROPSETS
A drop-set is a technique used to continue an exercise with a lower weight when near muscle failure has been achieved with a higher weight. Drop-sets are advantageous for advanced lifters looking to include higher volume and muscular fatigue into their sessions. A top tip for drop sets is to not do it every time. Drops sets should be utilised towards the end of a workout and only on 1 set per exercise.
Key elements of a drop-set.
Make sure there is minimal to no rest between 'drops'. Drop the weight quickly.
Drop 20%. Don't drop too little weight where you can only get another 1 or 2 reps, but also don't drop an excessive weight where it becomes too easy. A 20% drop in weight is ideal.
Push to failure. There is no point doing a drop set if you could have got more reps done on the higher weight. Make sure before you drop the weight you are at or near maximum fatigue.
Example
Phase 1 - Dumbbell shoulder press
Weight - 20kg
Reps - 10
Phase 2 - Dumbbell shoulder press
Weight - 16kg
Reps - 8
(Optional) Phase 3 - Dumbbell shoulder press
Weight - 12kg
Reps - 8
REST-PAUSE
A rest-pause set can be considered a more simple version of the drop set. Essentially a rest-pause set is a 5-10 second rest half way through your set. There are no drops in weight, but a rest-pause set starts off the same as a drop set where you push an exercise near to failure, take a 5-10 second rest, and proceed with the set, pushing to failure for the second time. Whilst you can do this multiple times in a set, it is recommended to only do this once to avoid risk of injury and excessive overload.
Key elements of a rest-pause set
Push to failure. There is no point taking a rest mid-way through your set if you have not pushed near or to failure.
2-5 more reps. Don't expect to get many more reps. A 10 second rest after failure is not enough to completely recover the muscular system. Aim for 2-5 more reps after your rest.
Deep breathes. To utilise the 10 second rest as much as you can, focus on taking in long deep breathes.
Example
Phase 1 - Barbell bench press
Weight - 60kg
Reps - 12
Phase 2 - Rest (max. 10 seconds)
Phase 3 - Barbell bench press
Weight - 60kg
Reps - 4
PYRAMID SETS
Pyramid sets may be the most advanced technique on the list. Pyramid sets can be though of as the relationship between reps and load. When one is high, the other is low. There are multiple phases to a pyramid set, in which the reps and load go from high to low and low to high. There are two types of pyramid sets...
Ascending pyramid
The ascending pyramid is when the load start low and the reps start high, but as you work through each phase, the load increases and the reps drop.
Example
Dumbbell bicep curls
Load | Reps | |
Phase 1 | 6kg | 15 |
Phase 2 | 8kg | 12 |
Phase 3 | 10kg | 10 |
Phase 4 | 12kg | 8 |
Descending pyramid
The descending pyramid is quite literally the opposite. The load starts high and the reps low, and each phase sees the load decrease while the reps increase.
Example
Dumbbell bicep curls
Load | Reps | |
Phase 1 | 12kg | 8 |
Phase 2 | 10kg | 10 |
Phase 3 | 8kg | 12 |
Phase 4 | 6kg | 15 |
Key elements of pyramid sets
Minimal to no rest between each phase. Just like drop sets, to rotate phases as quickly as you can. Tip, set out the weights you need before you start the set.
Applications. Pyramid sets are very exhausting when done right. Limit use of pyramid sets to one time per muscle group per workout.
TAKE IT AWAY
And there are 4 advanced training methods you can implement into your workouts to take the edge in your training. We recommend only including 2 of these methods per workout due to their intense nature. It isn't necessary to do every set as a drop set or pair all your exercises together for in super sets.
For more on how to improve your training and diet, visit Aesthetic Coaching's weekly blog.
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