Weight Training Systems

Simple Sets

3 x 8/12 with 70%--meaning three sets of 8/12 repetitions with a weight of 65% of maximum for one repetition.

This is the system that all novice lifters should work on, because the high number of repetitions enables the lifter to learn correct technique, and thereby reduce the risk of injury.

Pyramid System

Here the load is increased and the repetitions are reduced (e.g. 100kg x10, 120kg x 5, 130kg x 4, 140kg x 3, 150kg x 2, 160kg x 1). Pyramid lifting is only for experienced lifters who have an established good technique.

The following are methods of high intensity training, and should be done by individuals with a good lifting background. These should be used sparingly to shock the muscles or to help you get over a plateau. Allow for adequate warm-up and rest and go to positive failure on each set.

Forced Reps: After positive failure is reached spotters assist you in doing a couple of more reps.

Remember to look in the bodywork's section of this site, for a complete list of exercises for the body. This section is open for all to see, not just Netfit member, they will be getting a lot more in the form of exercise programs, motivation, competitions, plus all my ideas for keeping fit and healthy.

 

  • Partials: Doing a movement through a small range of motion. Usually used to strengthen the weak part of a lift. Also commonly seen when the person is using too much weight and can't do the full movement.

  • Negatives: Using a weight that's above your max and only perform the negative portion (The part of the activity where the weight is moving with gravity). Spotters lift the weight through the positive area and you do the negatives.

  • Stripping: Doing a set to failure then the spotters remove some weight and you do a few more reps to failure. This can continue for many reps.

  • Burns: After positive failure occurs, continue doing mini-reps (a few inches of movement) to keep stress on the muscles.

  • Super Set: To further fatigue a muscle an isolation movement is followed immediately by a basic movement. i.e. Fly's followed by doing a Bench press.

  • Tri Set: Similar to Super Sets only three exercises are used instead of two.

  • 21's: Do half of the movement for 7 reps, then do the other half for 7 reps then do 7 full reps. i.e. Barbell curl: Curl from arms straight to 90 degrees for 7 reps. Then curl from 90 degrees to arms perpendicular to floor for 7 reps. Then do 7 full reps.

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