Saturday 23 February 2013

Training terminologies and workout techniques: Part 2


In part 1 of this article, I have written and explained the various basic and advanced terminologies that can be used in a workout. In part 2, I will be covering exclusively the techniques that can be used effectively to continue doing reps post fatigue point, thus stimulating the fibres for further muscle growth. Here you go.



Dropset
Dropset consists of completing some repetitions at a particular weight and reaching to failure, then without stopping reducing the amount of weight (typically by about 20-30%) and continue doing the reps without stopping. The reduction of weights can be done 2-3 times, or more if desired.


This is how it works: Even after reaching a point of failure with a certain weight, the muscle still has strength to perform repetitions at slightly reduced resistance. That is the reason why repetitions can be continued with reduced resistance once muscles reach complete failure.


This is the right place to write about two different terminologies that basically are synonymous with drop sets: stripping method and running the rack. 


Stripping method: the terminology is used with machine training or training with barbells. When failure is reached, the pin is mounted at a higher point on the weight stack, thus stripping some of the plates off. Similar situation comes with a barbell: at point of failure, some of the plates are “Stripped” off, thus reducing the weight on the bar.


Running the rack: this terminology is used while doing dropsets using dumbbells. You pick up a pair of dumbbells from the rack, perform some reps, then place it back on the rack and immediately move to the next pair of lighter dumbbells. So basically you are moving along the rack of dumbbells while doing your workouts; in other words, you are “Running the rack” (Of course, its taken for granted that the dumbbell rack is well organised, with dumbbells arranged in increasing or decreasing numbers).


Drop sets are a great way to achieve a pump, and totally exhausting the targeted muscle group. They are usually done at the last set of any workout, to really force blood into the muscles and achieve maximum effect.



Rest-pause
Rest-pause is a unique way of increasing the intensity of workouts. Once failure point is reached on a set, the trainee rests momentarily (only for a couple of seconds), then jumps back to do another 1-2 reps with the partial recovery made during that brief pause. Indeed he can only do 1-2 reps before complete failure, but again he pauses momentarily and goes back to do 1-2 more reps.



Forced rep
It becomes impossible to pump out even one more rep once point of failure is reached. At this point, a training partner assists the trainee in doing a couple more reps by providing slight assistance, like pushing the bar up with slight upward force. At failure point, such little assistance can help the trainee pump out some more reps, causing even more stimulation in the muscles and thereby promoting growth. One can self assist if he is using a single dumbbell to perform a workout, like using the other hand to push the dumbbell upwards a little bit when doing concentration curls.



Partial rep
At point of failure one won’t have enough strength to do another rep using the complete range-of-motion. However, the muscles still have some strength left to lift the weight partially (maybe half or three-quarter of the complete range-of-motion). Another well used technique to impart additional stimulation and totally fatigue the muscle group, depleting it of all its strength.

Lets say someone is doing dumbbell lateral raises for delts. After doing 10 reps, he reaches failure and is unable to lift the dumbbells all the way to shoulder level. But he still can lift them halfway up for a couple of more reps. Such partial reps will drain out the last drop of strength from his delts.



Forced negatives
As stated previously in part 1, a rep has two phases: Positive phase and Negative phase. 


The positive phase is where the weight is lifted against gravity. At the end of positive phase, the target muscle is fully flexed.


The negative phase is where the weight is lowered. At the end of this phase, the target muscle is fully extended.

Now, one is always stronger at the negative phase of a rep. Even when someone has reached failure on the positive and cannot lift the weight, he still has enough strength to do some negatives, i.e. lower the weight under control from the top position. This extra strength is utilized in doing forced negatives.

For doing this, the weight is lifted up by a training partner (or the non-working arm if one is doing unilateral dumbbell movements, such as concentration curls), and lowered by the trainee slowly, under control. Such exclusively negative movements are continued till failure is reached on negatives also, and the trainee cannot lower the weight under control any more, i.e., just drops it every time.



Cheat rep(s)
While cheating in workouts should be avoided at all costs, this can be used as an effective tool during post failure phase of a workout. Instead of just dropping the weight and finishing the set once failure is reached, a couple of cheat reps can be done using the same cheating tools that should be avoided in normal situations, such as swinging, using momentum, using other muscles etc.


Implementation of cheat reps in a set is a smart way to add additional intensity to a workout session. Even if someone is reaping maybe only 40% of the effect of the workout in cheat reps, by doing those extra reps he is adding extra stimulus on the muscle fibres. He is doing more than just stopping altogether.




That’s all fellow readers and friends. Let me know your feedback and opinions through comments section below. I wish you all the very best in your journey to achieve your dream physique, and become the strongest version of yourself. PEACE!!!