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ANTIAGING EXERCISE

Weight Training

 

Weight Training Techniques

There are a number of techniques used by weight trainers to improve performance over just increasing weight or repetitions. These include:

  • Working to Maximum Exertion Point
  • Supersets
  • Pyramiding
  • Stripping

Working to Maximum Exertion Point

Also known as “working to failure” Performing an exercise until you are no longer able to complete another rep and maintain good form. Once you have advanced beyond the starting point, you will want to optimize your workouts.

To increase definition or add muscle mass you should to do each set to failure. That means selecting the right weight, and/or changing the weight between sets.

 

Pyramiding

Pyramiding is a series of low rep, high weight sets aimed at increasing mass. It involves changing the reps/sets routine to one optimized for gaining size. Each set in a pyramid uses more weight at fewer reps. For example: A person who has a "theoretical" one-rep maximum bench press of 150 lbs. would use the following pyramid routine. It consists of seven sets, as shown below:

Set # # Reps

Weight

1 8 90
2 6 100
3 4 110
4 3 125
5 2 120
6 1 130
7 4 110

Important Notes: Pyramiding places a lot of strain on your muscles and supporting structures, and shouldn't be done over significant lengths of time. It is best used with exercises/muscles involving more than one joint - for example bench press, lat pull, squat, leg press - as opposed to exercises that involve only one joint - for example biceps curls, quad extensions, triceps press backs, etc.

 

Stripping

Stripping is increasing intensity by progressively removing weight at the endof a routine. It involves working beyond failure.

In your final set of an exercise, once you have reached failure, stop momentarily, reduce your workload a little (often by "stripping" plates from a bar) then immediately start again, to failure.

Repeat this until the amount of weight being lifted is negligible for you. This will result in a very significant "pump" because it recruits every possible muscle fiber. But remember - maintain good form.

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Exercise Index | Benefits | Body Type | Guidelines | Personality | Aerobic | Anaerobic | Compound | Fat Burning | Body Shaping | The Core | Weight Training | Stretching | Troubleshooting | Cooldown

 

 
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