Advanced training methods – 13 techniques

Advanced training methods differ from beginner ones in both intensity and approach. When regular sets no longer provide enough of a challenge, it’s time to pick up some new tools. Here are 13 methods that will help you take your muscle growth to the next level.

Why advanced training methods differ from beginner ones

Almost any stimulus works for beginners – the body isn’t used to the training load and responds quickly. For advanced lifters the situation is different: the muscle has adapted and needs a new challenge. The solution isn’t always training with a heavier barbell.

One simple way is to add exercises to your training plan without making the session longer. That means shorter rest breaks between sets and demands quick recovery. Also try getting through your old routine in less time – same volume, tighter pace.

Advanced training methods – all 13 explained

1. Heavy and light days

On heavy days you train with the heaviest weights you can, performing 3–4 reps per set. On light days you choose weights you can do 12–15 reps with. This approach works especially well if you train 6 times a week and work each muscle 2 times a week.

2. Forced reps

With forced reps, a partner helps you lift a weight you can no longer move on your own. Many people make remarkable progress with them. The best place for them is the end of a set – the last reps, when the muscles are already at their limit.

3. Partial reps

Partial reps make the muscles burn fast. Do only half of the movement: in the bench press, don’t lower the barbell all the way to your chest – stop halfway and press it back up. This method isn’t used in the squat – full range of motion is important there.

4. Isolation exercises

Isolation exercises let you squeeze the last bit out of specific muscles. The leg extension isolates the quadriceps, the pec deck works the chest, and the preacher bench works the biceps. They fit especially well at the end of a workout – once the main movements are done.

5. Isotension – flexing muscles without weights

Isotension is practically mandatory if you want to be a competitive bodybuilder. The principle is simple: tense and relax your muscles constantly – before training, during training, after training, even between sets. Practicing posing falls into the same category.

6. Negative reps

Negative reps mean lowering the weight slowly. The weight is lifted up – with a partner’s help if needed – and then lowered slowly. If you can simply hold the weight in place without it sinking, you need to increase the weight.

7. Cheating

Cheating means temporarily stepping away from strict technique to get past a difficult moment. When training biceps, for example, you use the momentum of your body on the last reps. Because correct technique is the foundation of getting strong, use this method as little as possible.

8. The Heavy Duty method

The Heavy Duty principle: after warming up, you load a weight you can do only a few reps with and perform 3–4 sets. Essentially, you go straight to the top of the pyramid – without wasting time on lighter weights.

9. Staggered sets

Staggered sets are used to develop lagging muscle groups. If you feel your calves are smaller than they should be, work calf training into your chest day – one calf set between every exercise. By the end of the day, you’ll have quite a few of them.

10. Focusing on weak areas

Split your training so that weaker muscle groups get attention first. Place them at the start of the training week, when you’re fresher and have more energy. Use the techniques listed above that suit those particular areas.

11. Supersets

You can do supersets in two ways:

• For the same muscle group – for example, push-ups between sets of the bench press.
• For opposing muscles – for example, pull-ups between sets of the bench press.

12. Drop sets – the weight reduction method

You do reps until you can’t do any more, then immediately reduce the weight and keep going – until you can’t again. It can leave you feeling weak, but it pumps the muscle full of blood and is one of the most effective methods for muscle building.

13. Me/You method

This is an interesting option if you and your partner are at roughly the same level. Take standing dumbbell arm curls: you do your set first, then hand the dumbbells to your partner, and so on until one of you gives up. You can also take turns going from one rep up to 15 reps and then back down again.

Choosing the right advanced training methods

Using all of these methods at once would be too much – your body would be overloaded. Pick 2–3 techniques that suit your current goal. Lagging muscle groups? Try alternating sets and focus on the weak areas. Want to raise the intensity without spending more time in the gym? Heavy Duty and the drop set method are a good choice.

FAQ – advanced training methods

What is the difference between a superset and regular sets?

A superset means doing two exercises back to back with no rest in between. It raises the intensity of your workout and saves time.

Can you do forced reps without a partner?

For most exercises, a partner is needed for safety. For some exercises, such as biceps curls, you can use your other hand to assist, but that is still a compromise.

When is the right time to move on to advanced techniques?

If your progress has slowed and regular sets no longer deliver results, that’s your sign. Ideally, you should have at least one to two years of consistent training behind you.

Come and try different workouts! ArtGym

Author: Ilo Rihvk, transl. www.hardcorebodybuilding.com

Source: WHO – physical activity.