A guide to advanced muscle building training techniques

Increase your gains in strength and muscle mass by learning how to use descending sets, supersets, rest-pause training and other popular advanced training techniques.

Descending sets. Time under tension. Rest-pause training. We've all seen terms like these in muscle building workout programs - possibly without any explanation of what they mean. If any of these advanced training techniques confuse you, then you've found the right place.

This article will explain the most common advanced training techniques. These techniques are labeled "advanced" because they should only be used when you meet the following criteria:

1. Muscle Building - You have built more than a few pounds of muscle and are confident that you know how to train to build muscle without advanced training techniques.
2. Nutrition - You are eating correctly, which 0s means you know how to structure a muscle building diet and you are aware of how much protein you are consuming on a daily basis.
3. Training form - You know the correct form of exercise execution. If your workouts consist of bouncing the weight off your chest on the bench press or doing ¼ squats, then it's best to avoid advanced training techniques until you've mastered proper exercise form.
4. Strength - You have routinely built strength. While absolute strength isn't the only indicator that you'll build muscle, it does signal whether you've really given it your all in the gym. Building muscle requires a progression of resistance at some level. If you're not pushing yourself in some way right now, there's a good chance that advanced training techniques will only bring you minimal benefits.
5. Persistence - Are you skipping a lot of training sessions? If so, then you need to work on your motivation and dedication before you consider advanced training techniques. Perseverance is the best indicator of muscle building success. If you can't find enough motivation to go to the gym, then no magical training technique is going to help you.

As with most things muscle building, it's best not to jump into the deep end with advanced training techniques. Don't start trying these training techniques with heavy weights right away, but start with moderate weights first. You will be surprised to see that many of these techniques require a lighter weight than usual. First learn how your body handles a technique before progressively increasing the weight.

Advanced muscle building training techniques

Tempo of repetitions

The tempo of repetitions is given as a series of three numbers. The following are examples of how such a tempo might appear in a training plan:

• 2-1-2
• 2-0-6
• 4-1-6

These three numbers each represent a time in seconds. The first number indicates how long it should take to perform the concentric/lifting part of a movement. The second number indicates how long you should hold the position of maximum contraction and the third number indicates how long it should take to lower the weight to the starting position. This is the eccentric aspect of a movement. Let's look at 2 examples:

• Bench Press - For this example we will use a 2-1-4 tempo. After removing the weight from the rack, slowly lower the weight to your chest over a period of 4 seconds. From this position, perform the concentric part of the movement for 2 seconds. Then hold the weight in the highest position of the movement for one second before lowering it again.
• Barbell Row - In this example we will use a 2-0-6 tempo. Unlike the bench press, this exercise does not start with lowering the weight. As this exercise starts from the floor, you will immediately perform the concentric part of the movement. Take 2 seconds to move the weight up towards the abdomen. The middle number is 0, which means that you do not pause in the contracted position, but lower the weight again immediately over a period of 6 seconds and then perform the next repetition. It is not advisable to use a predefined tempo for deadlifts. If you take an unnaturally long time to raise or lower the weight, this can put unnecessary strain on your back.

Pre-fatigue

For a pre-fatigue, you first perform an isolation exercise for one muscle group before moving on to a multi-joint exercise that targets the same muscle group. The aim of pre-fatigue is to pre-fatigue the target muscle group so that it has to work harder when you perform the following multi-joint exercise. This makes particular sense if supporting muscles such as the triceps and shoulders in the bench press or the biceps and forearms in the row tend to fatigue before the actual target muscle group (the chest muscles in the bench press and the upper back in the row) during this multi-joint exercise.

It is common, but not essential, to use the pre-fatigue technique in combination with a superset.

Here are some examples of pre-fatigue for different major muscle groups:

• Quadriceps - leg extensions (isolation exercise) followed by squats (multi-joint exercise).
• Leg curls - leg curls (isolation exercise) followed by Romanian deadlift (multi-joint exercise).
• Chest - flying movements with dumbbells (isolation exercise), followed by bench presses (multi-joint exercise).
• Shoulders - side raises (isolation exercise), followed by standing shoulder presses (multi-joint exercise).
• Back - lat pulldown with straight arms (isolation exercise), followed by pull-ups (multi-joint exercise).
• Triceps - Skullcrushers (lying triceps press) (isolation exercise), followed by close bench presses (multi-joint exercise).

Post-fatigue

Post-fatigue is a superset variation. In a post-fatigue, you perform 2 exercises for the same muscle group directly one after the other - first a multi-joint exercise and then an isolation exercise - with limited rest between the sets. The goal of a post-fatigue is to fatigue a large muscle group with heavy weights and then finish it off with an isolation exercise.

Here are some examples of effective post-fatigue:

• Chest post-fatigue - bench press followed by flying movements with dumbbells.
• Back post-fatigue - barbell rows followed by lat pulldowns with arms extended.
• Shoulders post-fatigue - barbell shoulder presses standing, followed by side raises.
• Quadriceps post-fatigue - squats followed by leg extensions.
• Leg curls post-fatigue - Romanian deadlift followed by leg curls.
• Triceps post-fatigue - Tight bench press followed by cable tricep press.

Supersets

A superset is the execution of 2 sets of two different exercises directly one after the other without a break between the sets. A superset can consist of a combination of an isolation exercise and a multi-joint exercise for the same muscle group, two multi-joint exercises for the same muscle group, antagonistic exercises for opposing muscles or any other useful combination of two exercises. Examples of antagonistic muscle groups include chest & back, quadriceps & hamstrings and abs & lower back.

Here are some examples of commonly used supersets:

• Chest - Isolation exercise followed by a multi-joint exercise Superset - Perform a set of flying movements with dumbbells and follow this with a set of bench presses without rest.
• Chest - Multi-joint exercise followed by a multi-joint exercise Superset - Perform a set of bench presses and then move on to a set of incline bench presses without rest.
• Chest - Multi-joint exercise followed by an isolation exercise Superset - Perform a set of bench presses and then move on to a set of dumbbell flyes without rest.
• Chest and back - Antagonistic superset - Perform a set of bench presses and then move on to a set of barbell rows without rest.

Triple sets

A triple set involves performing 3 sets of 3 different exercises directly after each other without resting between sets. Triple sets work in the same way as supersets and differ only in the additional exercise.

Most triple sets target a single muscle group and can be structured in different ways:

• Multi-joint exercise, Multi-joint exercise, Isolation exercise Triple set - This is a form of post-fatigue. After the muscle has been worked hard with two heavy multi-joint exercises, you move on to a lighter isolation exercise and give it the rest.
• Multi-joint exercise, multi-joint exercise, multi-joint exercise triple set - A triple set, which consists of three multi-joint exercises, is probably the hardest variation of a triple set. Your body will already be extremely fatigued after two heavy multi-joint exercises and you will feel the pain.
• Isolation exercise, multi-joint exercise, multi-joint exercise triple set - This triple set is a variation of the pre-fatigue. You weaken the primary muscle with an isolation exercise and after it has been fatigued by this, you really finish it off with two multi-joint exercises.
• Isolation exercise, multi-joint exercise, isolation exercise triple set - This triple set is a combination of pre-fatigue and post-fatigue.
• Multi-joint exercise, isolation exercise, multi-joint exercise triple set - You could say that the isolation exercise in this triple set acts as both a post-fatigue and a pre-fatigue for the final multi-joint exercise. The isolation exercise in the middle allows you to take a little break from the heavy weights while the muscle continues to get ready.
• Isolation exercise, isolation exercise, isolation exercise triple set - A triple set, which consists of three isolation exercises, works well for smaller muscle groups such as calves, biceps and triceps. This form of a triple set could also be used as the final exercise for large muscle groups.

Descending sets

A descending set is similar to a superset in that you perform several sets in succession without resting between them. In a descending set, however, you only use one exercise. After you are unable to perform another repetition or the muscle becomes fatigued with a given weight, you reduce the weight as quickly as possible and then immediately perform more repetitions of the same exercise. A descending set generally consists of 3 to 4 total sets.

Descending sets work well with dumbbell exercises and machine exercises, but you can also use them with barbell exercises if you have a training partner or have sorted the weight plates in advance so that they can be easily removed from the bar in the correct increments. To do this, put several smaller plates - possibly 2.5 kilos, and 5 kilo plates instead of 10 or 20 kilo plates on the bar.

Here is an example of a descending set:

• Descending set with dumbbell curls - Perform a set of heavy dumbbell curls with as many repetitions as possible. After this, put the dumbbells down without pausing and pick up a lighter pair of dumbbells. Perform another set of dumbbell curls with as many repetitions as possible with these lighter dumbbells. Then, without resting, take an even lighter pair of dumbbells and perform a third set of curls with them. You can then finish the set or perform another set with a lighter pair of dumbbells.

Giant sets

A giant set is a series of 4 exercises performed one after the other without resting between sets. Although a mega set is usually used to target a single muscle group, it can also be structured in an antagonistic way so that two muscle groups are trained alternately. Due to the number of exercises involved, a mega set can combine isolation exercises and multi-joint exercises in different ways.

Here are a few examples of mega sets:

• Chest mega set - bench presses, butterflies, dips and flying movements with dumbbells.
• Chest and back antagonistic mega set - bench press, barbell rows, dumbbell incline bench press, pull-ups.

Cluster sets

A cluster set is a large group of sets (usually 5 to 10) all performed with the same number of repetitions using the same weight. Cluster sets are often structured so that there is a limited and specified rest length between all of these sets. The goal of a cluster set is to completely exhaust a muscle through the use of cumulative fatigue. When training with cluster sets, the first few sets will often feel easy, while the later sets become progressively harder.

Here are some examples of cluster sets:

• 8 sets x 3 reps, 20 seconds rest - you perform 3 reps, pause for 20 seconds and repeat this cycle until you have performed all 8 sets. Use the same weight for all sets.
• 10 sets x 4 repetitions, 30 seconds rest - Perform 4 repetitions, pause for 30 seconds and repeat this cycle until you have completed all 10 sets. Use the same weight for all sets.
• 6 sets x 6 repetitions, 45 seconds rest - Perform 6 repetitions, pause for 45 seconds and repeat this cycle until you have completed all 6 sets. Use the same weight for all sets.

Another training technique from the cluster set family is one-set training. One-set training involves the use of heavy weights and rest intervals of 30 seconds to 4 minutes between sets. One-set training is an effective strength building technique and also works well for building muscle with limited rest intervals between sets. A hypertrophy training style called Max Stim Training involves single repetitions with limited rest intervals and is known as a very effective bodybuilding system.

Burn sets

A burn set consists of one exercise performed in a very high repetition range - generally 20 to 30 repetitions or more. A burn set is often used as a finishing set and is used to pump up a muscle, deplete muscle glycogen stores and/or build strength endurance. Although burn sets are not considered an effective muscle building technique on their own, burn sets work well to a limited extent in combination with standard hypertrophy training.

The two main forms of burn sets are standard burn sets and advanced burn sets:

• Standard Burn Sets - You perform as many repetitions as possible on a single set and end the set when you reach the point of muscle failure or total exhaustion.
• Extended training - Extended training extends a standard set. You perform as many repetitions as possible and when you approach muscle failure, you pause briefly (often 3 deep breaths) before performing further repetitions. You continue to pause and then continue the set until you have reached your repetition target - generally somewhere in the region of 30 to 40 repetitions.

Negative repetitions

Negative repetitions involve using a slow, controlled eccentric phase of an exercise to stimulate muscle growth or train/prepare the central nervous system to handle heavier weights. The eccentric portion of an exercise is the lowering of the weight to the starting position - usually in preparation for another repetition. In the case of using negative repetitions as an advanced training technique, the workout does not include concentric repetitions (lifting the weight) - but it could include forced repetitions.

Examples of a workout with negative repetitions would be:

• Negative bench press - A slow lowering of the weight from the position with arms extended towards the chest. A training partner then helps you to move the weight back up again. Several negative repetitions are performed in this way.
• Negative barbell curls - You start with the barbell close to your chest in a contracted bicep position and slowly lower the weight until your arms are fully extended.

Negative repetitions can be used as an isolated technique or at the end of a set after you have already pushed the trained muscle group to near muscle failure.

Slow negative repetitions

Unlike regular negative repetitions, slow negative repetitions are integrated into a set and not only used at the end of the set when you reach the point of muscle failure. In a set where slow negative repetitions are used, the concentric/lifting phase of the repetition is performed at normal speed, followed by a slow negative repetition. This slow negative repetition is usually performed over a period of 4 to 6 seconds.

Here are some examples of sets that include slow negative repetitions:

• Bench press with slow negative reps - Perform a concentric repetition where you press the weight up from your chest and then slowly lower the weight back down to your chest over a period of 4 to 6 seconds duration. Perform as many repetitions in this way until you feel that you cannot perform any more concentric repetitions.
• Rowing Seated on Cable with Slow Negative Repetitions - Perform a concentric repetition where you pull the handle towards your torso and then slowly move the handle back to the starting position over a period of 4 to 6 seconds. Perform as many repetitions in this way until you feel that you cannot perform any more concentric repetitions.

Forced repetitions

A forced repetition falls at the end of a set after you have reached the point of muscle failure (the point at which you can no longer perform another repetition on your own) and involves the help of a training partner. Simply put, you perform as many repetitions as possible and have your training partner help you perform a few more repetitions after you have reached the point where you can no longer perform any more repetitions without assistance.

Here is an example of forced repetitions:

• Bench press using forced reps - You can perform 8 reps, but fail on the ninth rep halfway up. At this point, you continue your set by having a training partner help you with the following repetitions just enough so that you can complete the repetition.

Partial repetitions

Partial repetitions - often half repetitions or quarter repetitions - can be performed in two different ways:

• Partial reps from a rack - A bar is placed on a rack halfway through the movement (usually pins in a rack for exercises like squats or bench presses). You then move the weight from the rack to the fully extended or contracted position.
• Partial repetitions from the contraction - For exercises such as squats or bench presses, you remove the weight from the rack and only perform half repetitions or quarter repetitions.

In powerlifting, there are several close relatives of partial repetitions. In bench presses, planks are often held in position on the trainee's chest by a training partner to give the trainee a higher lowest position when lowering the weight. For squats, a box or bench of varying heights is placed behind the trainee and the trainee goes down until they are sitting on the box/bench and then performs the next repetition.

Rest pause training

Rest pause training involves extended sets in which as many repetitions as possible are performed, followed by short breaks after which further repetitions are performed. Unlike cluster sets, with rest-pause you perform as many repetitions as possible before taking a break. In addition, the rest intervals in rest pause are generally very short - often no longer than 15 to 30 seconds. Doggcrapp Training (DC Training), a very popular and effective muscle building system, relies almost exclusively on rest-pause sets.

Here are some examples of rest pause training:

• Doggcrapp - You perform a total of 3 mini sets. Perform as many repetitions as possible in one exercise and then take 10 to 15 deep breaths. After this short break, perform as many repetitions as possible again. Then repeat this pattern a third time.
• Extended Rest Pause Sets - While Doggcrapp training only includes three mini-sets, Rest Pause training can be structured to include anything from 4 to 7 (or more if you're into severe pain) mini-sets.

Keep in mind that cumulative fatigue makes it harder to perform many reps after 3 sets. It is recommended that if you are performing more than three consecutive mini-sets, you consider extending the rest intervals so that you are still able to perform multiple repetitions on the subsequent mini-sets.

Final thoughts on advanced training techniques

In the field of muscle building and strength training, there is a huge tendency to use high volume and advanced training techniques before they are really needed. A training beginner will often make extraordinary gains with a very simple and basic approach. Although at first glance it may seem to make sense that performing more sets and using advanced training techniques should further increase gains, this is generally not the case.

Exercisers develop much more than just muscle size during their first year - they also train their central nervous system (CNS) and smaller stabilizing muscles and strengthen their connective tissue (ligaments, tendons, etc.). Adding too much complexity too early in the training program is often a recipe for injury. In addition, advanced techniques are often seen as a substitute for progressively heavier weights. When an exercise starts to feel heavy, novice exercisers often try to avoid increasing the weight on the bar and instead start using advanced training techniques to give the impression that they are training hard.

However, advanced training techniques are not a suitable substitute for a progressive increase in resistance for beginners or slightly advanced exercisers. To maximize muscle mass, a minimal level of strength must be achieved. This is not to say that you need to train like a powerlifter - absolutely not. The point is this: as you increase your overall strength, a progressive increase in resistance is the number one muscle building technique. This simply means that for a beginner or slightly advanced trainee, no amount of advanced training techniques can ever be as consistently effective as simply putting more weight on the bar. Once you have built up a respectable amount of muscle and strength and know your body fairly well, you can start experimenting with advanced training techniques. As with all things, you shouldn't jump into the deep end straight away. It's best to try one technique at a time and learn how your body reacts to it before trying a second and third technique. Only fools add every training technique under the sun to their training program at once.

Muscle building is an evolutionary process. Over time, you will get to know your body better and can then make small and appropriate adjustments. If you add too much to your training program all at once, you will be doing yourself a disservice. When things go wrong, you can't possibly know what was responsible. Advanced training techniques are a powerful pool of tools that should be used wisely and in conjunction with a progressive increase in resistance.

Source: https://www.muscleandstrength.com/articles/guide-to-advanced-muscle-building-training-techniques.html