Advanced Training Techniques for High Intensity Workouts

In a previous post, I described some basic techniques to increase training intensity, which is mandatory for stimulating the muscles and inducing them to grow. This post presents more of these techniques, probably not as popular as the previous ones but that can be a good complement when developing your training program. However, some of them must be carefully used, whether because they are very demanding and can lead to overtraining if abused, or because they are intended for very specific purposes, and can be counterproductive if wrongly used. The techniques covered in this post include giant sets, eccentric training, partial reps, and cheat reps.

The concept of a superset can be generalized to a composition of any number of different exercises for one particular body-part performed without rest, which is known as giant set. Typically, the exercises are performed in an order such that you lift the heavier weight first and the lighter weight last. This is not a common technique since it requires high effort and concentration to be accomplished and it cannot be used with all body-parts (probably only back training can take real profit of this technique). The particular case of a giant set where you do three exercises for one body-part is commonly referred as tri set.

Eccentric training exploits the negative part of the exercises (when going from contraction to rest). Studies have shown that this type of training results in greater fiber activation than concentric training, resulting in an increment in muscle mass and physical power. The key of eccentric training is handling a weight that you cannot lift. This can be accomplished in two ways. The first, sometimes referred as ‘forced negatives’, applies when you reach failure in a regular set. At this point, a spotter helps you thoroughly to accomplish the positive part, and then you slowly bring back the weight to the resting position, repeating this process for 2 to 4 reps. Second possibility consists of using eccentric training since the beginning of the set, i.e. do eccentric-only contractions. Load a weight about 125% of your one rep max and focus on controlling this weight during the negative phase of the movement, while one or more spotters perform the positive part. Notice that in both cases having a spotter is mandatory to perform this technique. Eccentric training is very demanding and if done too frequently can lead to overtraining.

Partial reps consist of moving the weight through a partial range of motion. They can be done anywhere in an exercise range of motion. When used in the strongest part, they can contribute to pack additional size by emphasizing the contraction of the muscle. When used in the weakest part, they can help to get through sticking points. Partial reps can also be used to extend a set once you reach failure. Notice that this technique goes against one of the basic principles of bodybuilding, namely using full range of motion. For this reason, it must be used only for one of purposes commented before, since wrongly used or overused, it can exacerbate muscle imbalances.

Cheat reps can be applied when you reach failure and cannot do any more reps with good form. At this point, you can use a bit of body swing or momentum to help get the weight past the sticking point. This technique must be carefully used, since cheating excessively, may lead you to injury. Cheat only to work the muscle harder, not to make the exercise easier, maintaining always the focus on the worked muscle. Probably arm and leg muscles are those that can obtain more benefit with this technique.

I’ll go in detail on these techniques in future posts but, in the meanwhile, you can check the article “Training Styles: Which One is Best for You” by James Sadek, the article “The 16 Most Advanced Intensity Building Techniques” by Nick Nilsson, and the article “A Question Of Intensity” included in the I.C.E. Training Program developed by Big Cat.