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 Once you have moved up to the advanced or high intermediate level, it is strongly recommended that you implement advanced training principles into your training! How do you know when you are at such a level? Well, generally speaking you will have made progress in muscle gain, strength and an overall greater understanding of your body and it's needs to progress. In terms of time, generally speaking, 3 to 5 years lifting experience is appropriate. Also, for those of you who have reached plateau's in your progress or gains, you should also use these principles to shock your muscles back into growth!!
 Advanced Training Principles 


Stripping Method This method is easy to use. Let me explain with an example. Suppose that you are performing reps with 100 pound dumbbells and fail at the 8th rep, with the stripping method you immediately following your last rep, pick up a lighter set of dumbbells and perform a few more reps. Do this process three to four times. This is excellent for shocking the muscle and getting a great burn!

Cheat Curls This principle is applied to training biceps in standing barbell biceps curls. The direct name implies a bad thing; do not be fooled, they are very beneficial to pack on mass. The key to cheat curls is that they are performed correctly. Cheat curls should only consist of about 2 or 3 reps at the end of the set. These extra reps are swung up by using your body weight, but are let down slowly and controlled! Please wear a support belt during this technique to protect your lower back. You may also apply Cheating to many other exercises, however please be smart and careful in doing so.

Supersets Supersets are targeted at focusing on one muscle group and bringing it to the limit! Supersets are a combination of 2 exercises for the same muscle group performed right after each other without pause. However, supersets can be applied for two different muscle group, usually two oppositely working muscle groups. If you perform 3 exercise in a row it is referred to as Trisets and anything over three is referred to as Giant sets.

Negative Sets In this training technique, you will need a training partner. You need to use more weight than you can handle on your own. The idea behind this is to lower the weight in a very slow and controlled manner, then have you training partner raise it for you. The amount of reps performed in this should be in the range of 2 to 5.

21's These are applied to most curling exercises, yet it is possible to appy it to many others. Be creative but safe! The execution of the 21's in curling movements is a three part exercise. First, you perform 7 repetitions from the bottom point to the midpoint, then 7 repetitions from the midpoint to the top, then finally 7 full repetitions. This exercise will give your muscles a burn, but growth!

Pre-exhaust sets These are great to really target a muscle group which you otherwise have a hard time to isolate. Performing pre-exhaust sets will tire out muscle which would normally aid as secondary muscles in a certain exercise, then another set will follow which will target the same muscles aided before. This time however, they will not have any help from the secondary muscles and will do all the work and get all the benefit. An example is doing leg extension followed by squats.


 

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