Jump
Sets
|
This
is
a
way
of
doing
a
large
number
of
heavy
sets
for
several
muscle
groups
without
losing
as
much
strength
from
set
to
set.
- For
example,
if
you
plan
on
doing
5
sets
of
chin-ups
and
5
sets
of
bench,
start
with
3
sets
of
chin-ups,
then
3
sets
of
bench,
then
go
back
and
do
your
remaining
2
sets
of
chin-ups
and
2
sets
of
bench.
- The
extra
rest
will
allow
you
to
be
stronger
on
your
last
2
sets
than
you
normally
would.
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- Jumping
between
antagonistic
muscle
groups
also
seems
to
benefit
strength.
This
can
also
be
done
going
back
and
forth
on
every
set
instead
of
groups
of
sets.
- This
is
not
a
superset.
It
enhances
recuperation
by
giving
more
rest
to
the
bodyparts
in
the
same
workout
time.
This
allows
you
to
do
more
weight
for
each
exercise.
- Jump
sets
are
best
used
on
antagonistic
bodyparts
such
as
back
and
chest,
biceps
and
triceps,
or
hamstrings
and
quads.
Burns
 |
These
are
typically
done
in
the
stretch
or
contracted
positions.
They
are
small,
fast
movements
at
the
end
of
a
set
to
finish
off
the
muscle.
These
are
most
often
seen
in
calf
raises.
Just
bounce
up
and
down
in
the
bottom
position
at
the
end
of
a
set
until
your
calves
burn.
|
Strip
Sets
These
are
done
with
barbells.
Do
a
set
then,
without
racking
the
bar,
get
two
spotters
to
pull
off
a
preset
amount
of
weight.
Continue
with
that
weight.
Keep
stripping
as
desired.
This
will
thoroughly
burn
out
a
muscle.
It
is
similar
to
drop
sets,
but
there
is
absolutely
no
rest.
Negative/Eccentric-Focused
Training
This
technique
focuses
on
the
negative
portion
of
muscle
contraction
(the
eccentric
or
lowering
phase).
- Use
about
10%
heavier
than
your
1
RM.
- Use
a
spotter
to
give
you
a
lot
of
help
with
the
positive
then
lower
the
weight
slowly
on
your
own.
- Each
negative
rep
should
take
about
six
to
ten
seconds
to
lower.
- To
really
get
the
feel
for
a
proper
negative,
you
must
not
just
allow
the
weight
to
lower,
you
must
actively
push
(or
pull)
against
it,
fighting
it
all
the
way
down.
It
is
like
you
are
trying
to
do
a
positive
rep
but
aren't.
- Another
way
to
do
negatives
is
to
do
the
positive
normally
then
get
your
spotter
to
add
to
the
resistance
on
the
way
down
by
leaning
on
the
bar
or
pulling
down
on
it.
- Do
focused
negative
work
at
the
beginning
of
your
bodypart
work
when
you
are
at
your
strongest.
2
Up
-
1
Down
Negatives
- This
is
a
variation
of
negative
training
that
is
best
done
with
machines.
- Use
two
arms
or
legs
for
the
positive
phase
then
lower
it
using
only
one
arm
or
leg.
- This
type
of
negative
training
is
useful
if
you
do
not
have
a
partner
to
work
with.
- When
using
this
technique,
you
can
alternate
arms/legs
or
do
the
complete
set
of
reps
with
the
one
arm/leg,
then
the
complete
set
of
reps
with
the
other
arm/leg.
- To
really
max
out,
follow
the
negative
sets
with
a
static
hold
with
both
limbs.
The
Jettison
Technique
 |
This
is
similar
to
the
drop
set
and
strip
set
technique
but
doesn't
require
changing
weights
or
using
spotters.
The
example
will
be
barbell
curls.
- Load
a
barbell
then
put
a
collar
on.
- Add
a
few
more
small
plates
outside
the
collar.
- Pick
up
the
barbell
and
hold
some
elastic
cables
in
addition
to
the
bar.
- Go
to
failure
with
all
that
then
let
go
of
the
cables.
- Go
to
failure
again
then
allow
the
loose
plates
to
slide
off.
- Go
to
failure
with
the
rest.
|
Rep
Targeting
|
Set
a
target
of
a
certain
amount
of
reps
and
get
that
target
of
reps
no
matter
how
many
sets
it
takes
you
to
get
there.
- For
example,
if
you
pick
a
target
of
50
reps
on
chin-ups,
say
you
get
30
on
the
first
set.
Rest
a
little
while
10
to
30
seconds.
Do
another
set.
Say
you
get
10
reps.
Rest.
Get
5
reps.
Rest.
Get
3
reps.
Rest.
Get
2
reps.
Done.
- A
different
version
of
this
is
do
this
is
time
subtraction.
The
amount
of
time
you
rest
between
sets
is
the
amount
of
reps
you
have
left
to
get
to
your
target.
For
example,
your
target
is
50,
you
get
30
reps,
your
rest
period
is
20
seconds.
The
next
set
you
get
10
reps.
That
leaves
you
with
10
reps
to
go,
you
rest
10
seconds
and
go
again.
You
get
4
reps,
you
have
6
left,
rest
6
seconds.
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Heavy
Supports
This
is
simply
holding
a
weight
in
the
lockout
position
of
an
exercise
for
as
long
as
possible.
An
example
of
this
would
be
just
standing
there
with
a
huge
weight
on
your
back.
This
would
be
a
squat
support.
- These
are
best
done
in
the
big
movements
like
bench,
squats,
deadlift,
dips,
shoulder
press,
etc.
because
of
the
amount
of
weight
that
can
be
supported.
- These
will
build
connective
tissue
strength
as
well
as
increasing
muscle
density
and
confidence.
After
holding
a
thousand
pounds
on
your
back,
squatting
with
three
plates
won’t
seem
quite
so
daunting.
-------------
Now
that
you've
had
a
look
through
these
techniques,
be
sure
to
check
out
the
article
"Intensity
Techniques
That
Will
"Kill"
You
AND
Make
You
Stronger"
that
details
8
very
cool
intensity
techniques.
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