Weighted Pull-ups and Weighted Dip are arguably the most effective exercises for developing functional upper body strength. The following is a brief explanation of several training methods that can be applied to Weighted Pull-ups and Weighted Dips. “Four Week Progressive…
Pre & Post-Exhaustion Complete a single joint exercise followed immediately by a multiple joint exercise and then immediately return to the single joint exercise. The second set of the single joint exercise will typically either need to be performed with…
Post-Exhaustion Post-Exhaustion is based on the same principle as Pre-Exhaustion, it just approaches the problem from a different angle. The problem of incomplete stress on larger muscle groups still exists. Post-Exhaustion addresses the problem by fatiguing the muscle group through…
Pre-Exhaustion The concept behind The Pre-Exhaustion Method is as follows, during a compound exercise (multiple joint), the larger muscle groups are not completely taxed, this is due to the limited work capacity of the smaller muscle groups involved in the movement.…
Circuits The term “Circuit” typically refers to a training method including 5-12 exercises, completed in succession with little to no rest. Circuits can be completed by performing a prescribed number of reps with each exercise for a predetermined number of…
Giant Sets Complete four or more exercises consectivley with no rest between exercises. Giant sets are typically comprised of exercises focused on a single muscle group, this differentiates them from circuits which typically work a variety of muscle groups. Examples:…
Tri-Sets To perform a Tri-Set, complete three exercises in succession with no rest between exercises. Tri-Sets are an effective means of boosting intensity (more work in less time) and completing training in a time-efficent manner. Examples: The first example provides…
Compound Sets To perform a Compound Set, select two exercises that work protagonistic muscle groups. (push/push or pull/pull) Don’t allow for any rest between exercises. Synonyms of the word Compound: aggravate, exacerbate, worsen, add to, augment, intensify, heighten, increase, magnify;…
Supersets To perform a Superset, begin by selecting two exercises that work antagonistic (opposing) muscle groups. Move from one exrecise to the next with no rest. Supersets can be used to increase overall training intensity by performing more work in less time.…
The Double Progressive Method This system is called “Double Progressive” because you increase the number of reps until you hit a predetermined number and then you increase the weight and start again at a specified number of reps. The Details…