handle sets

handle sets

After years of training, even the Gung-ho out the work man can find his intensity and desire in the gym to begin to disappear. It is normal and we all go through it. Unfortunately for many this may lead to decreased performance, lack of results and possibly even a loss of desire to train.

So what can you do if you are in one of these periods stale? Vary your workout and increase their intensity. Nothing fuels the desire to train as a new challenge for body and mind - and here are 2 techniques that can help.

Slow Reps
You probably have been in the gym, many times - usually women do. That's right boys, women have been using this advanced technique forever. What is it? Simple - Slow Representatives

So How does this technique? Reducing the speed of the repetitions to remove the momentum of the crane. It increases the amount of time that the muscle is in contraction of each set. Also, by slowing down your breathing to match the repetition rate you breathe deeply and take in lots of muscle oxygen supply.

Just how slow is representative of slow? Each representative must have 8 to 10 seconds for the positive half and half in the negative. Each set must be in the range of 8 to 10 reps which means that the muscle is under tension during one minute each set. Remember to breathe out during contraction and in the negative.

Note that you will have to lower their weight in order to perform these repetitions slow. However, less weight and less control the movement is easier on the joints and tendons and less likely to cause injury.

40 Rep Sets
Rep 40 is not for the faint of heart. This technique will have even the most hardened veteran weight trainer to see red. There is 2 variations in the set of 40 rep.

The system drop - The drop system is a simple variation of the 40 established REP. Start with a weight that can handle 8 to 10 repetitions. Once you reach failure, drop some weight and try to do another 8 to 10 repetitions. Keep dropping the weight until it has conducted A total of 40 repetitions without stopping. Drop sets are best performed in a machine for quick weight changes - or if the gym is so empty, you can pick up the 4-5 game of dumbbells or weights.

The Non-Stop Set - the non-stop 40 set rep is exactly that - 40 repetitions without stopping. But here's the catch - Is done with a weight that is normally handled 10 to 12 repetitions. When you hit failure may rest in the down position, but NEVER put the weight down. And 1 or 2 repetitions at a time working your way up to 40.

Bench press and squats with dumbbells are my favorites for this type of assembly because it is easy to rest weights in the chest, or standing with the bar on his shoulder while taking a few deep breaths.

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So you have 2 new ways to ratchet up the intensity of training and blast through sticking points and plateaus. You can even combine (3 sets of slow repetitions and a 40 rep set per body part) to a new and intensive training to really get your blood pumping!

Happy Training!

In the skies of Chicago winter, which is the bright yellow star to the NE of the handle of the Big Dipper?