I hope this will be useful to some members of the forum
I just thought that it is much easier to have many different training techniques put together,than "chasing" them all around
Weight training
Standard sets:regular sets,with constant number of reps,after which we have
a pause.
Exaustion sets:standard sets,which are done till the exaustion point.
Cheating:the simpliest form of intensive series.They are done by including moves which are not regular part of the exercise.That enables the one who is doing the exercise to do more reps.
Forced reps:doing reps after reaching the exaustion point, with help of your training partner.
Negative reps:the person who is doing the exercise,is doing it with more weight that he can actually lift,with help of 2 training partners.They are lifting the weight,while he is only carefuly putting it down.
Super sets:doing 2 series,of 2 different exercises,one after another,without a
pause,usually for 2 antagonistic muscle groups.
Three sets:super sets for the same muscle group.
Giant sets:adding more intensivity to super sets,by adding more exercises for different muscle groups.Exercises are also done one after another without a pause.It is also possible to do giant sets for the same muscle group,but
then it has to be really big muscle group.That is called the bombing.
Holisic sets:intensive series,when 10-12 series of 3 different exercises are done without a pause.
Big cirkuit:it is a system when 12-20 exercises are done without a pause.It is important to mention that every exercise should be for different muscle group.
The best would be that it is an antagonic muscle group.In this system we can
include other cirkuite types, for example PHA and Super Pump.
Descending series:after standard series and reaching the exaustion point,weight is reduced for 10-15%,and then few more reps are done(usually 1-3).
Multi poundage: one form of descending series.The one who is doing the exercise,chooses the weight which he can lift for 4-5 times,and he does.
After that ,he reduces the weight for 15-20kg,and then he does 4-5 reps again.
All that is repeated 3-4 times.
Descent pause:the one who is doing the exercise(lets call him "X" from now on)
takes the weight which he can lift for 12-15 times.In the 1st serie he lifts it for
10 times,and then takes a brake of 1 minute.After that does 10 reps again with the same weight,and takes a brake for 55sec.Pause is constantly reduced for 5 sec.,and X is trying to keep up to his 10 reps in every serie.The last pause is going to be 15-20sec.
Rest-pause system : X takes the weight that is very close to his IRM.He lifts in once,and after that makes a pause from 10-15sec.After the pause,he lifts it once again.
Negative rest-pause:it consists of lifting the weight which can be lifted for 4-5 times.After that,you add more weight and continue with negative reps.
Descending rest-pause:it's like the negative rest-pause,just instead of
negative,we use descending series.
Super slow reps:one rep lasts from 20-60sec.You do 2 series and 1-5 reps in each.
Pre-exaustion sets:kind of a super set,when you first do isolation exercise, and then regular.
Post-exaustion sets:kind of a super set,when you first do regular exercise till the exaustion point,and then isolation ex.
Parcial reps:reps when X lifts the weight with upper or lower partial part of amplitude.This way-he can lift the weight more then 100% of his IRM.
Super overload:lifting the weight which is 125% of IRM,but just the upper segment. part of complete amplitude of the move.After 7-10reps,you do neg.reps with full amplitude.
Cumulative reps:system when during the serie,X makes short pauses,which enables him to do more reps.
Retro cumulative reps:you start with more reps,towards less reps,with a little longer pauses(8-10sec.)
Cumulative pause:system when X chosses the weight which he can lift 12 times,and lifts it for 10 times in few series,while increasing the pauses for 15sec.in the meantime.
21 system:X chosses the weight which he can lift for 10 times till the exaustion point.With that weight,he makes 7 lower parcial reps,7 upper,and in the end,7 full amp.
Drop sets:In bodybuilding and weight training, using drop sets is a technique for continuing an exercise with a lower weight once muscle failure has been achieved at a higher weight. It is most often performed on weight machines because reducing the weight quickly is thought by some to be extremely important, but it can also be performed with dumbbells and other free weights.
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.
That's it from me
Weight training
Feel free to do that
