Advanced training methods, have you heard of them? Are you bored of your same weight training routine? If so, take a quick read!

So, you've conquered the basics over the last few weeks since the new year started. You're consistent with your workouts, you've nailed your nutrition, and you're seeing results. But let's be honest, sometimes hitting the gym can feel a bit...routine. You may have heard of the term ‘plateau’ and you may be experiencing this now, or very soon. 

However, if you're looking to push your fitness to the next level, it's time to explore some advanced training methods. These techniques go beyond traditional exercises and can help you with the the following:

• Break through plateaus: If you've hit a wall in your progress, advanced methods can shock your system and stimulate new growth.

• Improve athletic performance: Whether you're a runner, a team athlete, or simply looking to improve your overall athleticism, these methods can enhance your performance.

• Boost motivation: Trying new things can keep your workouts exciting and prevent boredom from setting in.

Now let's take a look at a few advanced training methods to consider:

Supersets

• Definition: Performing two exercises back to back for the same muscle group (agonist) OR opposing muscle group (antagonist) with minimal rest in between.  

• Example: Bench press (chest) followed by press up (chest) (agonist)                Bench press (chest) followed by barbell row (back) (antagonist).

Tri- Sets

• Definition: Performing three exercises back to back for the same muscle group with minimal rest in between. 

• Example: Body weight squat, body weight lunge, jumping squat.

Giant Sets

• Definition: Performing four or more exercises back to back for the same muscle group with minimal rest in between.  

• Example: Frontal shoulder raise, lateral shoulder raise, dumbbell shoulder press and dumbbell shoulder shrugs. 

Drop Sets

• Definition: Performing a set near OR to failure, then immediately reducing the weight and continuing for additional reps.  

• Example: Bench press - Perform 8 reps with a heavy weight, till failure, then immediately reduce the weight by 10-20% and continue for as many reps as possible.

Pre/Post Exhaust

• Definition: Pre-exhaust is performing an isolation exercise, followed by a compound exercise of the same target muscle with no rest in between. Post-exhaust is the opposite. 

• Example: Cable chest fly followed by press ups. 

Pyramid Training (Ascending and Descending)

• Definition: Performing an exercise where the weight is low and the repetitions are high, and after each set you increase the weight and reduce the repetitions (Ascending). Descending is the opposite, high weight and low repetitions, then increase the repetitions and decrease the weight.

• Example: Bicep curl.

There are many more advanced training methods you can consider, but hopefully this will make your future workouts more exciting.

Important Considerations:

• Proper Form is Crucial: Advanced training methods often involve complex movements. Prioritise proper form to prevent injuries. Consider working with a qualified trainer to learn the correct techniques.

• Listen to Your Body: Pay attention to your body's signals. Rest when you need it and don't push yourself too hard, especially when starting.

• Progressive Overload: Gradually increase the intensity or volume of your workouts to continue challenging your body.

So.... Are you bored of your weight training routine? Are you ready to take your training to the next level?  

Start by incorporating one or two of these advanced methods into your current routine and gradually increase the frequency and intensity as you progress. Remember to prioritise proper form and listen to your body.

Let us know which ones you are going to try or have tried by commenting below!

Take care, 

ARMR Training Academy. 

Read. Comment. Like. Share. Enjoy! #ARMRUP!