Weight Training Techniques

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Weight Training Techniques

Weight training techniques are required for a successful weight training program. Some of the weight training techniques are followed for long durations while some techniques are used only on some specific occasions. Weight training techniques are helpful in reducing exercise adherence. These weight training techniques are also beneficial for starters to low down the risks of injuries.

Various Weight Training Techniques

Supersets

It is a weight training technique in which there is no gap between two different sets of exercises. The only rest you take is to get your body in position for the next exercise. This technique can be implemented in three ways

•  Pre-exhaust Super Set : In this technique two different exercises are plasticized without any time gap between the two exercises. For example performing chest fly and chest press without any time gap is an example of Pre-exhaust Super set technique.

•  Antagonist super Set : It is the technique of doing two different exercises for antagonist or opposite muscle group. For example doing leg curl soon after leg extension is an example of antagonist super set.

•  Giant Set : In this technique three different exercises are practiced one after another with no time gap. This technique is also known as tri-set weight training technique. This is closely related with circuit training technique.

Rest Pause

It is a technique in which some rest is taken between two exercises.It is of the following forms:

•  Stepping: In this technique resistance is reduced when your muscles are unable to lift weight. If you are using barbell rods then two supporters are required so that they can reduce weight from each side of the rod. But now days weight stacks are used and you can decrease the weight on your own.

•  Down the Rack: In this technique after doing as many repetitions of exercise using dumbbells they are placed on the floor and soon after lighter dumbbells are picked for several other repetitions.

Periodizatin

This technique is implemented for long term performance gains. Mostly this technique is adopted by the experienced weight trainers who are performing exercises for several years.

Prioritization

It is a strength training technique in which priority is assigned to exercise for a particular muscle group. In this technique high intensity exercises are chosen in the start when body muscles are fresh and not fatigued. The lower intensity exercises are done at last when muscles are in fatigued stage.

Cheating

Cheating is a strength training technique which is not adopted rather it happens to the beginner. The beginners are not able to exercise in a right manner. They generally lift the weight in a wrong manner thereby making wrong postures. In this way they cheat themselves. That is why it is referred as cheating. This technique must be avoided during weight training because you can get habitual of this and it can affect your successful weight training program.

Partials

In this technique the weight are lifted somewhat less than normal. This partial technique differs for beginners as well as the advanced trainers.