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Advanced Training Techniques
This section presents training techniques used by advanced trainers to take work out levels to new intensity which helps to break through plateaus.
Different exercises can be performed to target specific muscle groups or more general muscle groups. Isolation exercises are performed to target specific muscles. Compound exercises usually hit one or more entire muscle groups. Use the Training Guide Section to find more information on isolation and compound exercises. Strength and Powerlifting trainers focus on compound exercises whereas bodybuilding, endurance, fitness & toning, and weight loss trainers usually incorporate both.
This is a technique used by bodybuilders and powerlifters where a number of sets are performed with a decreasing number of reps in each set whilst the weight increases. For more information on specific reps and sets for different types of training please see the Training Types section
An advanced training strategy where 1 set of 12 repetitions is performed taken to the point of failure. It is used by specialist trainers and not recommended for general use
This is a term for more than 1 set being performed on any exercise and is used by any level of trainer
An advanced training strategy where 2 exercises are performed in a row with no rest in-between.
An advanced training strategy where an isolation exercise is performed and followed by a compound exercise with no rest in-between. This is particularly useful in breaking through plateaus in your strength program.
An advanced training strategy where 3 exercises in a row are performed with no rest in-between.
An advanced training strategy where a set is performed, and at the point of failure, some of the weight is stripped off and the set is performed again to the point of failure. This is repeated numerous times until the muscle is exhausted.
An advanced training strategy where 3 sets of 5 reps of an exercise are performed. Its is a technique mainly employed by powerlifters.
An advanced training strategy where 4 sets of an exercise are performed with no rest in-between. It is a technique mainly used by endurance and bodybuilders.
An advanced training strategy where less strict form is used to complete a repetition. This technique is only recommended for specialist trainers.
An advanced training strategy where a trainer carries on past the point of failure with the help of a spotter for 1 or 2 reps.
An advanced training strategy where 1 major muscle group is targeted in a workout.
An advanced training strategy where a trainer is assisted with lowering a weight (the negative part of the movement) that is more than they can lift. It is usually 102-105% of the maximum weight the trainer could normally lift. This technique is for advanced strength trainers with spotters only.
An advanced training strategy where holding a static position in the mid range of a movement. A technique used by advanced strength trainers.
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