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HEALTH & FITNESS ARTICLES

Weight Training Results

Drop Sets

With a drop set, once you reach failure with a particular weight and number of reps in an exercise (for example, you do 12 reps of a bicep curl with a  20 lb. dumbbell at which point you’re fatigued and can’t continue additional reps with good form) you continue the same exercise but with a lighter weight. If you had been using a 20 lb. dumbbell you’d quickly grab a 15 lb. dumbbell and crank out as many reps as you can with good form before terminating the set. Usually you’ll be able to get about 8-10 more reps with the lighter weight. If you’re really feeling feisty you can do a third set with an even lighter weight such as a 10 lb. dumbbell (don’t try a three-set drop set until you’ve tried a two-set one without getting too sore). Drop sets increase the fatigue you create in the muscle group which means you’ll take longer to recover from the workout, but you’ll also get a greater strength building effect.

Compound Sets

During compound sets, you perform two exercises back-to-back with no rest for the same muscle group. For example, you could perform a set of dumbbell chest press to failure, followed immediately by a set of push-ups (both exercises primarily work the chest, shoulders, and triceps). Compound sets are great for increasing strength and endurance in the muscles, as well as for reducing bodyfat because they burn more calories and create a greater metabolic stimulus than doing one set at a time.

Supersets

During supersets, you do not two, but three sets back to back with no rest between sets! Supersets offer the same benefits of compound sets but the intensity is taken up still another notch. Supersets are best reserved for advanced exercisers. An example of a superset for quads is a set of squats, followed immediately by a set of lunges, followed immediately by a set of leg extensions. It’s best to start with more challenging multiple-muscle movements followed by less challenging isolation movements where you are sitting in a machine such as the leg extension for safety reasons.

If you have been working out for at least several months with a standard routine of 2-3 sets of approximately 10-15 reps of various weight-training exercises and you are of good general health, you are probably ready to incorporate intensity techniques into your weight training. Intensity techniques maximize your results without adding significant extra time to your workout. I will explain three different intensity techniques you can incorporate today to gain even more results from your existing exercise routine.


This article was provided by Home Exercise Coach
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