TRABAJOS EN PINTURAS

Standard sets : can work, but obviously the reps are lower e.g.

3x5reps @ 100 kgs. However I don't find them as effective, es- pecially for the more advanced lifter.

Step loading : again these can work for this training goal, and

are more effective I believe than standard sets. They still have their limitations for this training goal however. An example may be lx5@100 kgs, lx5@105 kgs, lx5@110kgs.

Pyramids : these can also work for these training goals, with

of course lower reps e.g. 1x5@100 kgs, lx4@110 kgs, lx3@120 kgs. They are much more effective than the above methods.

Wave loading: wave loading is like repeating a pyramid e.g.

Wave # 1 : 5@100 kgs, lx4@110 kgs, lx3@120 kgs Wave #2 : 5@105 kgs, lx4@115 kgs, lx3@125 kgs

The second wave should be higher in load for the same reps than the first. This will only work if you avoid excessive fa- tigue in the first wave. A case of not going too hard in the first wave. This is a very popular method for explosive power de-

Contrast training is also an explosive power training method, but can be used to great effect in bodybuilding.

velopment, as it exposes to a contrast of speeds (the heavier the load the slower the speed and vice versa).

Complex training : this is also an excellent explosive power method, and involves progressing from a heavier slower movement to lighter faster movements.

Squat 2x5@ 130 kgs Explosive squat 2x8@90 kgs

Depth jumps 2x10-15 @ bodyweight

Contrast training : is also an explosive power training method, but can be used to great effect in bodybuilding. It in- volves alternating from a high load/slow movement to a lower load/faster movement. You can see the speed training (explosive power) benefits, but the following example is a highly effective maximum strength/hypertrophy method.

1x6@100kgs / lxl@120kgs / lx6@105kgs / 1x1 @125kgs / 1x10-20 @80kgs

This is a highly effective method that will only work if you avoid excessive fatigue in the first 6's and l's. The aim of the l's is to expose the body to a higher load, and when you come back to the 6 the 6 should feel lighter than it otherwise would have. Note the goal is to lift heavier in the second 6 and 1 than in the first 6 and 1.

Alternated full recovery : involves working two exercises to-

gether, alternating sets from each one, but unlike a super-set, having a complete recovery between sets e.g. bench press and bicep curl. Do one set of bench, rest fully (e.g. 2 minutes), do 1 set of bicep curls, rest fully, do 1 set of bench, rest fully, etc.

There are many benefits to this method including:

• you are getting to rest for about 5 minutes between sets of the same exercise, which is adequate recovery;

Limited range for load. This is a very effective way of ex- posing the body to a greater load, which

helps from both a neuro-muscular per- spective as well as a psychological per- spective.

an antagonist that you are alternating with.

When using this method, I tend to match a small muscle group exercise with a bigger muscle group exercise (as in the exam- ple above), and it works best if they are opposite muscle groups - which means this method has less application for lower body training.

Rest-pause methods at the end of the concentric contraction :

in this method a short rest (2-6 seconds) is taken after each rep, at the end of the concentric phase. This has no bearing on the stretch-shortening cycle, but rather on the recovery of the working muscle. 6 reps of this method compared to 6 reps of a normal set is significantly different. The training effect in terms of strength and what fiber type may hypertrophy (more fast twitch hypertrophy in this method) is greater with this method.

Limited range for load : this involves using a greater than

normal load, and less than full range of movement - usually the stronger half. This is a very effective way of exposing the body to a greater load, which helps from both a neuro- muscular perspective as well as a psychological perspective. Loads 20-40% greater than your usual for this number of reps are possible, and I recommend using between 4-6 reps. I strongly recommend an experienced spotter or lift within the power rack with safety bars in place.

Isometric training : has been used in maximal strength train-

ing to address weaknesses at a given joint angle e.g. using the power rack. Contraction durations are relatively short e.g. 3-6 seconds, and reps low e.g. 4-10.

Eccentric training : eccentric training recognizes that the ec-

centric contraction is significantly stronger (by approximately 20-40%) than the concentric contraction, and that failure to train this contraction may deny full development of strength potential. Unlike the forced reps methods described above, maximal strength training of the eccentric phase should be done in a fresh state. An example may be to take a load in the bench press which is 20-30% more than what you can normally do for 4 conventional reps, and under the watchful eye of an experienced spotter, lower this load down in a pre-determined

The higher intensity methods may inter- fere with recovery

and growth, so I suggest staying with the lower in- tensity steady state exercises.

time of between 4-8 seconds. I say predetermined because if you are unable to maintain the pre-determined speed, termi- nate the set. Then the spotter should take as much weight as they can during the concentric phase, keeping you neurally and metabolically fresh for the eccentric phase. I tend to use low reps in this method e.g. 2-4 reps. This training method is for the experienced, advanced lifter only.

Other forms of eccentric overload include the hooks or chains used to increase the load during the eccentric phase, and drop off, disconnect, or reduce in load for the concentric phase.

Some argue that higher intensity en- ergy system train- ing has a greater metabolic cost. The answer is academic to a strength ath- lete - the higher in- tensity methods may interfere with recovery and growth.