Advanced Training Methods

ADVANCED TRAINING METHODS

In fitness training, advanced training methods are in general the “modern-day” methods being applied; others authors have named these techniques scientific methods because the results of these type of training are noticeable and a clear progress of changes in the individual are definitely perceived.

Supersets, Forced reps, Pyramid system and Periodization technique are part of the major advanced training methods. A superset mainly implicates a harder training method that do not allow for relaxation in between the sets. Forced reps similarly include executing repetitive exercises when the individual has gotten concentric and exhausted through the help of the trainer or spotter. Pyramid system also encompasses developing the muscles through the addition of more weights in a varied manner incorporating both the volume and intensity while the other method which is the periodization employs a more planed training with the time available for training being apportioned evenly to ensure better development of strength and muscles and also controlling if not eradicating over training.

Important to note that before any of the above methods are used in training a proper understanding of each is paramount for effective and avoiding simple injuries that may also result due to over training. A proper audit of ones health is equally important to ascertain that the trainer is not suffering from any medical complication that may be increased by the trainings that at time may be intense. Its only when all these are met that one can apply the above training methods and have remarkable results to boost of from the training, since ignoring the medical concern would basically be suicidal.

Supersets are centered on two exercises in a row with no rest or easing among the two sets different than other conventional methods like straight sets. A main disadvantage for this method is the lack of rest between the sets which affects developing power or strength. Subsequently, this decreases the amount of load one can handle with individuals’ power decreasing with each added superset (Venuto, 2008). Between all the many benefits of supersets, saving significant time is one of them because no much time is spent in relaxation between the sets. Also, supersets help increase intensity of training which helps develop muscles faster. (Venuto, 2008) explains that supersets help decrease injuries while working out for the reason that the sets are nonstop; there’s no need of having to add weights because the muscles become overloaded and consequently create greater intensity. Furthermore it is significant to give details of the three main types of supersets which consist of: same muscle group supersets which combine diverse workout for a certain muscle, the Antagonistic muscle groups, which is the second type, consist of an aggressive outcome as a result from combining the two muscles allowing one to relax while the other one is exercising, and the third category is the staggered sets which combines unconnected muscles with major and minor muscles therefore working out uninterruptedly. (Venuto, 2008)

Another advance training method is the Forced reps which are repetitions performed after a muscle failure and the trainee feels exhausted and cannot hold up the weight any more or perform any other repetition effectively. At this juncture the trainers always assist by helping in spotting the trainee. The major advantage of this method is that with good exercises forced reps can actually be performed without necessarily having a spotter or training partner for instance with one arm having strong bicep curls the remaining arm can as well be used in helping the arm that is being trained.(Hatfield,1993) Fahey suggests in the text the used of paused reps which require pausing in the middle of sets in the unloaded part of the motion to allow for more overall reps.

A variation of strength and volume in a phased way to motivate improvements and provide area for recovery is the periodization method, the next advanced training method. In this method, the intensity is increased while the volume of training equipment is reduced during workouts. (Cipriani,1997) additionally specifies that periodization has the benefit of adding variants while training that raises growth of muscles and extra strength, whereas at the same time helping in regulating if not eliminating over training. Periodization, also known as cycle training, permits the body to recuperate more and to work out hard whenever extreme training is essential. The simple attitude here is that one has combine their training in order to keep it motivating and allow to advance quicker. To incessantly progress upon weight training performance, it is essential to “increase your intensity, volume, and/or frequency of training over time”. Fahey emphasizes the time table aspect of cycle training citing the division of an athletic year into the “off-season, preseason, early season and peak season” with the weight training being “different during each part of the year” (p. 60) Periodization therefore guarantees stability in exercising permitting for intensive and low training which balances well with the body that needs rest after an intensive phase consequently returning to less intensive training-low phase. (Cipriani, 1997)

However, there is no specific periodization plan that will work for every athlete. There is a pattern which can be applied to individuals ensuing Fahey’s strategies. Off-season training usually consists of “general conditioning exercises”, as Fahey puts it, saying that the key with this time period is the “mental and physical rest from the rigors of training”. The load phase is referred as the preseason and early season; the emphasis throughout this period is reliant on the last goal of the trainee; Fahey states that this is one of the more fatiguing stages. The key with periodization is minor improvements over long periods of time that reduces threat for injury. Though, various might take into account the small gains as a drawback particularly if the objective isn’t based on concentrating on top performance.

The pyramid training method follows the principle of developing the muscles by using an increase in the amount of muscular contraction while executing the sets in an exercise. The weight is mixed over dissimilar sets, for example five sets of 14, 12, 8, 12 and 14 reps would involve performing the first two sets with light to gradually medium weight as a warm up to the muscles. The work set which is also the middle set would involve the use of the heaviest weight to affirm the muscles with the drop sets which are lighter being used to fatigue the muscles further.(Delavier,2001) This system thus incorporates both the volume and intensity and thus popular with body builders. The pyramid method permits one to train to an extreme lift and then withdraw to lesser quantities creating a "pyramid" during the session. Sometimes, ascending-descending requires five sets to complete; so for many individuals is just not worth it to use that time for pyramiding. The major disadvantage with this technique is its inflexibility of use by different levels of bodybuilders in that with a full pyramid the weights may be too much for a starter to handle.

Each of these techniques has their advantages and disadvantages. If short on time and muscle development with little focus on power and strength is the primary goal, super sets would be the perfect option. If one has the ability to work with a buddy who can spot for them, then mixing the occasional forced rep into their standard workout will help increase power and strength. If creating a plan where time is plenty, pyramiding will provide great benefits. Lastly, if developing a specific time for peak performance in most sports is the goal, then selecting a form of cycle training is the answer. With all of these methods, varying the intensity, load and times seems to be the best way to keep the muscles working and the performance rising. Having distinguished and discussed the major advanced training methods in detail, it’s also important to conclude by highlighting the benefits of training in general in that today’s world is characterized by more and more people getting treatments for problems they would keep at bay by just remaining fit through training and eating well, Training basically helps develop strong muscular strength, appearance as well as improving ones breathing process. Thus being an important aspect of human life.

References:

Cipriani, J. (2007). Periodization. Retrieved from http://www.jimcipriani.com/article-periodization.html

Delavier, F. (2001) Strength training anatomy, human kinetic publishers.

Hatfield, F. (1993) Hardcore body building: scientific approach, Mc Graw-hill

Runacres,A.(2000)Advanced training strategies. Retrieved on, 11th September. From

http://www.wabba.co.uk/upload/advanced_training_stratergies-31-july-00pdf

Venuto,T,(2008)How to build more muscles in less time with supersets. Retrieved

September 10th 2008 from: http://www.fitfaq.com/supersets.html

•Fahey, T. (2007). Basic Weight Training for men and women. New York: McGraw Hill.

•Fletcher, D. (2008). Forcing the Issue: Forced Reps and Rest-pause training. Retrieved from http://www.articlesbase.com/bodybuilding-articles/forcing-the-issue-forced reps-restpause-training-485086.html

References: Cipriani, J. (2007). Periodization. Retrieved from http://www.jimcipriani.com/article-periodization.html Delavier, F. (2001) Strength training anatomy, human kinetic publishers. Hatfield, F. (1993) Hardcore body building: scientific approach, Mc Graw-hill Runacres,A.(2000)Advanced training strategies. Retrieved on, 11th September. From http://www.wabba.co.uk/upload/advanced_training_stratergies-31-july-00pdf Venuto,T,(2008)How to build more muscles in less time with supersets. Retrieved September 10th 2008 from: http://www.fitfaq.com/supersets.html •Fahey, T. (2007). Basic Weight Training for men and women. New York: McGraw Hill. •Fletcher, D. (2008). Forcing the Issue: Forced Reps and Rest-pause training. Retrieved from http://www.articlesbase.com/bodybuilding-articles/forcing-the-issue-forced reps-restpause-training-485086.html