METHODS FOR ACHIEVING MUSCLE FAILURE.
Drop sets are when you perform an exercise for your desired amount of reps and then immediately drop the weight and do more reps. These are great towards the end of the session to really get everything out of your muscles.
This is when you perform an exercise and as soon as you've finished the set you then start another exercise for a different muscle group, these add real intensity to your workout as rest time between sets is minimal.
When you perform an exercise for the desired amount of reps and then immediately move into another exercise but for the same muscle group.
These are similar to compound sets but typically involve 3-4 consecutive exercises.
This is when you have completed all the reps you can manage in your set and there perform just a partial range of the exercise to really fatigue the muscle.
This is when you perform an exercise until failure, then have a spotter assist you to get out a few more reps.
These can be done one of two ways. Firstly you can hit a set until true failure (where you can't lift the weight any more) and then have a spotter lift the weight with you, whilst you control the eccentric part of the movement. For example on bench press your spotter would help you lift the weight to the top and then you would slowly control the weight back down. The alternate way is to load up the weight with about 10% more than you can lift and from fresh have your spotter help the weight up and you then perform the negative.
When you have fatigued on an exercise and you 'cheat' the weight back up so you can control the eccentric part of the movement. Similar to negatives. Be careful on these, you can cause injury if you let form completely go. These are obviously not possible on every exercise, for example you can cheat a bench press back up but you could swing a barbell curl up a bit!
ARNIE was notorious for the cheat curl!
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