10 Advanced weight lifting techniques to improve strength
having a strength plateau is a nightmare for any weightlifter because if you are not pushing more weight, you are not progressing.
So, here are all the advanced weightlifting techniques used by elite powerlifters to optimize strength gains:
1-Maximal Effort Method
The method: A training technique that uses near maximal resistance with very few repetitions, typically 1-3 reps.
Example: put a weight around 85-90% of your 1 rep max, do 1-3 reps close to failure.
Important points to consider:
- This technique is used by athletes such as powerlifters, Olympic weightlifters, and strength and other athletes to develop maximal strength and force by improving intramuscular and intramuscular coordination at heavy loads.
- Maximal Effort training has limited ability to induce muscular hypertrophy.
- Maximum Effort Training is typically reserved for the most basic compound exercises, including Clean & Jerk, Snatch, Deadlift, Squat, Bench Press.
- Not really used for isolated exercises such as biceps curls.
- Its primary limitation is its high risk of injury compared to the repetition method.
- Acquiring proper exercise technique and adequate muscular conditioning is paramount before this method is employed.
- Maximal Effort Training is not appropriate for beginners.
2-Ten Second Training
The method: The concept of this training is that you take ten seconds to perform each repetition.
Example: on a squat lift, pick a lesser weight than what you usually lift, and go as slow as you can for 10 sec for each rep.
Important points to consider:
- Ten-second training works by making your muscles work harder by eliminating momentum and keeping the muscle tensed for a longer period.
- This is a long time and makes you work extremely hard! You won’t need heavy weights for this one. You only need about 50% of what you usually lift.
- Ten second training can be used for all exercises.
- good results using ten second training with bench and bicep exercises.
- I wouldn’t advise using this technique very often, about every 4-6 weeks is ok.
- A spotter is always a good idea for safety because you’ll find that your muscles feel like they’re dead by about the fifth rep.
3-Dynamic Effort Method
The method: A technique used to increase the rate of force development, by moving light to moderate loads as quickly as possible.
Example: Put a light or moderate weight on a bench press barbell and move it as fast as you can for multiple reps.
Important points to consider:
- This type of training also called plyometrics, which is used to develop explosiveness in sports conditioning programs.
- It should only be used after a solid strength base has been developed, particularly in squat strength.
- High intensity plyometrics should not be performed year around.
4-Pre-exhaust Training
The method: a set of isolation exercises for a muscle group, then, with no rest, do a compound movement.
Example: Do a set of leg extensions followed by a set of squats without any rest in between.
Important points to consider:
- This fatigues the target muscle then allows the fresher secondary movers push the target muscle harder.
- The pre-exhaust concept can be extended to an entire workout to improve local muscle endurance.
- The only problem with this style of training is you won’t be lifting the same weight for the same reps as a normal set, hence only use it if you are 100% sure that you have an endurance problem.
- If your triceps for example is limiting your bench press strength, try doing them first, followed by the bench press or any chest movement to train your triceps for endurance in this lift.
- This can be applied to any synergist muscle such as biceps and back, shoulders and chest, or calves and thighs.
5-Rest/Pose Training
The method: a set to failure followed by a rest period for 5 to 10 seconds then do a few more reps with the same weight.
Example: do a set of calf raises until you can’t take the pain, rest for a few seconds, and shake out your legs to allow the lactic acid to be cleared somewhat, then do more reps until you seize up again. Shake it out and continue.
Important points to consider:
- This is an advanced technique that allows you to get more reps with the same weight.
- Do this once or a few times depending on your energy levels and how far you wish to push.
- This technique should be limit for the exercises that you really want to improve.
- With this technique you can take a weight you can only do for three reps and do a set of six or more reps with it.
- Rest-Pause Training works very well for high rep training as well when lactic acid burn forces you to stop.
6-Isometric Training
The method: with a supporting partner, hold a very heavyweight at a specific angle for as long as you could then drop it.
Example: if you always fail at bottom of a bench press lift, lower the weight (almost touching your chest) then hold it there for as long as you could.
Important points to consider:
- Isometric exercise involves contraction against almost unmovable weight, so you need a partner for safety.
- Strength is increased at the specific angle of exertion with up to 20% overflow surrounding joint angles. At other joint angles, there is no corresponding increase in strength.
- The use of isometric exercises is widely practiced in injury rehabilitation or reconditioning.
7-Negative Sets
Weight training works with and against gravity. The motion towards the bar in a pull-up is called the “concentric movement,” while heading back towards the ground is an “eccentric movement,” or the negative portion of the movement.
The method: At the end of a long set, switch to just performing negatives by going super slow as you lower the weight (with a partner’s help on the way up).
Example: you are doing a bent-over row and almost reached failure, ask your partner to push you through the pulling up part and let you do the lowering part on your own with very slow movement.
Important points to consider:
- Negatives are commonly used with submaximal repetitions near the end of a set after exhaustion and immediately following forced repetitions.
- You will be able to add approximately 20% greater load during negatives.
- Resisting the pull of gravity during the negative porting of the movement taxes the muscles and cause more muscle soreness than usual.
- Due to more muscle soreness, good recovery methods should be applied.
8-Partial Reps
The method: Partials involve performing less than the full range of motion on a particular exercise for a specific weak range.
Example: you have difficulty locking out, so you perform the upper portion of bench press through lockout on a power rack, emphasizing triceps strength for example.
Important points to consider:
- Generally, full range of motion is recommended. But powerlifter perform it a specific portion of a lift in which they have a known sticking point.
- A bodybuilder performs a limited range of motion to target a ‘weak’ muscle.
- Half squats may emphasize quad over glute development.
- Quarter squats may emphasize Vastus Medialis development.
- A gymnast executes iron cross partials, several degrees in and out of form.
9-Drop Sets
The method: You have performed ten bench presses and couldn’t possibly do eleven (failure reached). Re-rack the weight and have a partner take off ten pounds or so, then perform as many reps as possible at that new weight. Repeat for at least 3 times with lesser weight each time.
Example: on a leg extension machine, put the heaviest weight that you can lift with a perfect form. Reach almost failure with it, then drop the weight by 1 or 2 plates, then do more reps to failure as well. Repeat 3 times.
Important points to consider:
- Drop sets can be performed with any exercise that involves moving weight around, like dumbbells or a machine.
- Three total drop sets are the norm, do this to infinity and beyond and you may be way too sore the next day.
10-Cheat Reps
The method: At the end of a set, when you can’t do any more reps with good form, use a bit of body swing or momentum to help get the weight past the sticking point.
Example: swinging the weight up a little at the end of a heavy working set of a barbell curl to do a couple of reps after failure with strict form.
Important points to consider:
- Do not cheat excessively or you may cause injury.
- It should only be used after learning a good form and reaching failure with it.
- very advanced trainees use cheating to increase training intensity, whereas most other trainees use cheating to decrease training intensity.
All the advanced techniques I’ve mentioned today are plateau-killers! The emphasis of your workouts should be on variety and intensity. I never do the same workout twice in a row. Using these techniques, you can really mix up your workout exercises and intensity.
One last thing, I am really pushing the point of variety here! You may get some extreme gains, both in strength and mass, from using these techniques and it’s going to be tempting to do them every week. Don’t be tempted, switch it up every week!
