Training Techniques
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Training Techniques have variations from each other to assist in training progression. Differences could include such things as, Order of Exercises, Repetitions Variances, Exercise Speed to name just a few, all of which aid in changing Muscle adaptation to Exercise.

Another name could be “Overload Techniques” as Muscles react and adapt to progressive increases in the Resistance or Load placed upon them.

I recommend these Training Techniques only be introduced to a Workout Routine that is of an Intermediate or Advanced Level. When you first commence a Workout Routine your concentration should be on Correct Posture and Positioning, Exercise Technique and gaining the experience and knowledge of how your body feels and responds to your Workouts.

Once you have a solid foundation to build upon, from your experience, you may progress into other training options that can enhance your Motivation and add variety to your Workouts.

The following is a list of Training Techniques and a brief description,

  • BLITZING.
  • This is an Advanced technique where one Body Part (Muscle Group) is trained on one day. This is a basic body building technique and is not recommended as a practical application for the majority of Workouts.

  • PYRAMIDING.
  • This is where the Resistance or Load is progressively increased over the number of sets performed during an Exercise. For example you would perform your first Set with a Resistance Band of your choice, then on the next Set you may choose to either increase the Resistance on that Band or step up to the next higher Resistance Band. You would change to Load on each Set. I highly recommend this Technique.

  • REVERSE PYRAMIDING.
  • This is the opposite of “Pyramiding” and where you decrease the Resistance as you perform your Sets.

  • DROP SETS.
  • This technique involves performing a Set to fatigue, then the Resistance is lowered to allow another Set to be perform immediately. This is repeated three times to completion of your Sets. This is an Endurance Training Technique and would be recommended to the Advanced or Well Conditioned.

  • TWENTY ONES.
  • This involves moving the Resistance through three Ranges of Movement within one Exercise.

    For example, the Bicep Curl, the first Set is 7 Reps and is performed only through the top half of its Range of Motion. Then 7 Reps through its bottom half of its Range of Motion, then completing the Set by performing 7 Sets of its full Range of Motion.

    This would be recommended as another Endurance Technique, although I would also recommend this as a variation on an existing Intermediate to Advanced Workout. I highly recommend this Technique.

  • FORCED REPETITIONS.
  • A Training Partner is required for this Technique, as the completion of the Set is near (remaining 2 – 3 reps) and your Muscles feel fatigued, your training partner then assists you through the remaining Reps by taking some of the load off your Concentric Contractions.

  • NEGATIVE REPETITIONS.
  • This is similar to “Forced Reps” as it concentrates on the assistance from your Training Partner. You are required to commence the Exercises initial Concentric movement with the assistance of your Partner, then perform the Eccentric Contraction movement with no or only partial assistance. This is an Advanced Technique as the intensity is High.

  • SUPER SETS.
  • This involves one Exercise immediately followed by another Exercise without any rest. This may be used for an Aerobic Training effect, or when sequencing Agonist / Antagonist Muscle Groups (Biceps and Triceps, for example), Opposing Muscle Groups or when using a pre-exhaustion technique, where an Isolation Exercise is followed by a Compound Exercise.

    This Technique is effective and allows for excellent Workout efficiency if time is tight. I highly recommend this Technique.

  • SLOW CONTRACTIONS.
  • This Training method utilises very slow and deliberate Repetitions performed in the Sets. For example a 5 second Concentric Contraction (phase) is followed by a 5 second Eccentric Contraction (phase). This creates tension in the Muscle for a prolonged period of time. This is another recommended for the Advanced Workout.

  • PERIPHERAL HEART ACTION.
  • This method involves sequencing Exercises for Muscle Groups which are some distance apart in the Body. For example, a Chest Exercise followed by Lunges, followed by Abdominal Crunches, where you perform 1 set each in succession.

    This causes the blood to be sent from one working area to another bring about an increase in Cardio-respiratory response. This could be akin to a “Circuit Workout” where different Exercises are performed one after the other. I highly recommend this Technique.



    There are numerous other TRAINING TECHNIQUES but these would involve the adaptation and use of specialized equipment. The preceding examples could easily be incorporated into your Workout Routines as you progress.

    As time passes and your Experience, Strength and Knowledge grows, find two or three of these Techniques that suit you. You could then alternate between these every 5 – 6 weeks to prevent boredom and adaptation with your Workouts.


    Please remember that,

    Persistence, Pays Off.



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