In my previous articles, many different training procedures and methods for increasing muscle size and strength using the HIT or High Intensity Protocol were outlined. This article states that with particular attention to examining some of the many different HIT variables or methods available.
The following is a partial description:
Cheat reps
After completing a set of failures using good form, trick the weight to complete additional positive iterations. This will allow you to pass by instant muscle failure. It is very important to use the ideal form during the initial repetitions and use only the cheating method to complete the additional repetitions.
This method should only be used by experienced trainees, since too much deception will defeat the purpose of training the muscles and can easily lead to serious injury. This is a very effective variable that can be used when training without a partner. A good exercise for using this is barrels or dumbbells.
Eclectic set
This method emphasizes the most difficult areas of the exercise, with a focus on the lighter areas, so that the training of these areas is more complete than what would normally be.
An example of using a desktop press is as follows:
• Slowly lower the bar to the lower position, then complete the three lower partial repetitions consisting of one third of the range of motion.
• After the third partial repetition, remain in the lower position for two seconds when touching the light rod, but do not lean on the chest.
• Continue to raise the bar, stopping in the middle, for a static hold for 3-5 seconds, then continue the movement of the three middle parts, processing the middle third of the movement.
• Follow the step to the end, but do not lock your elbows. At this point, perform the 3 upper parts, working on the upper third of the movement.
• Go back to the middle of the movement and hold the weight for another 3-5 seconds of static hold before lowering the weight back to repeat the sequence.
Here (time under voltage) should be approximately 30 seconds with a smooth movement without impulse and can be repeated 1-3 times. Full repetition may be interleaved between sequences.
This template is just one of many possible designs. Eclectic kits can be modified in the design of each workout to suit individual goals.
You will be most successful in this method if new projects are integrated regularly. Use eclectic sets for short periods, alternating with full range repetition work.
The “light” zone, to the top of the movement, should be maintained for a long time, when the muscles are already a bit tired. Pre-fatigue in the lower range helps to complicate the work of the middle range, where it is better to use the shoulder. This makes it difficult to work the upper range than usual, when it is best to use the shoulder.
Negative Accented Representatives
With this technique, you perform a positive reputation, followed by a slow negative or two-position positive, followed by a negative sign of one hand.
After raising the weight, alternate the focusing of all resistance between the shoulders, lowering the left and then the right side first. Reduce weight to eight in each rep. As an example, use the tool "Press the feet"; Do the exercise as follows.
Push the base plate of the machine to the point just before blocking, using the force of both legs. Lower the slab to its original position, placing all the resistance efforts on your left foot. Again, press the end position with both feet and resist the plate back to its original position with just your right foot. This method allows you to effectively use the negative part of the reputation for muscle work is much more difficult than you normally would.
Negative representatives only
Perform a negative part of the movement without a positive one. Ask your training partner to lift the weight into a complete positive attitude. Lower the weight back to the beginning of the movement until eight. The set is completed when you can no longer lose weight under control. When this happens, immediately stop the installation due to security issues. You will be able to use a weight that is 40% heavier than the weight that you normally use in an exercise.
Science has shown that the negative part of the exercise is the most productive because of the large amount of microtrauma that it inflicts on the muscle fibers. The reason you can use more weight during denial is because your muscle is able to withstand the downward movement by rubbing the muscle fibers against each other, not to lift the weight, as during the lifting phase of the exercise. .
Forced negative representatives
Complete negative reputations, while your training partner adds some extra resistance with your own hands to make the negative more difficult. Your partner must be very careful to add resistance to the bar or arm of the machine in a smooth, non-curt way. Do the positive part in a typical way.
An example is the twisting of the rod, performed as follows: twist the bar to the top position. As you lower the bar, your partner presses the bar for the entire negative image, adding enough additional resistance to control the control very tightly. Your partner removes his hand when you twist the bar. Try again for the desired digit.
Another option is to use it with pure negative repetitions. As an example, using a torsion bar, lift the bar up to the top. As you lower the bar, your partner adds resistance as before.
Kits for removal
This is a great way to get muscles out quickly by doing a lot of small “mini-sets” as a component of one big set. To do this, set up with an error, then immediately reduce the weight and perform more repetitions to failure. Reduce the weight and perform more reps to failure, etc. For 5 mini-sets. 5 mini sets are included in one set.
For example, a machine press ends as follows. Do 10 repetitions for failure. Return the weight to the stack, take the pin and reduce the weight by 25%. Click on the bar for another 5-8 reps until failure, and then return the weight to the stack. Reduce weight by another 25%, then repeat for just 5 mini-kits.
Fiber Sweep Triple Set Kit
This type of triple drop kit works in three different ways.
For the first set of drops, use a very heavy weight (about 85-90% 1RM) and do 2 to 3 repetitions. This will work on the strength of muscles and tendons, and also builds the myofibril portion of the muscle, which is largely responsible for muscle strength.
For the second drop, use a weight that allows 8 to 10 repetitions to failure. They build muscle mass and strength.
For the third drop, use light weight and 10 to 12 reps to failure. It increases sarcoplasm or energy fluid in the muscles. Since Sarcoplasm is responsible for most muscle sizes, it is very effective at building muscle size.
Breakdown
1. Use a resistance that allows you to perform 10-12 repetitions, but perform only half of repetitions.
Set 10 seconds.
3. Continue steps 1 and 2 until you reach muscular failure (which is often found on the third or fourth mini-disk).
4. Optional: continue the process by completing sets of 6-8 repetitions until you can do this, then continue with sets of 4-6 repetitions, 2-3 repetitions, then finish with the only repetition attempts.
This will condition your muscles for higher repetition due to a cumulative high number of respondents and is an excellent variable if you find it difficult to “feel” the muscles work.
Burns
Usually they are executed in stretched or fully contractual positions. They are small, fast movements at the end of the set to complete the muscle.
After reaching set-up failure, quickly move the weight with fast, pulsing movements until he can move the weight at all. Movement will be short, only 2-4 inches long.
Pre-fatigue
Train the muscle with the isolation exercise to failure, then immediately combine the joint exercise with failure. An excellent example of this variable is to prepare a chest using peck-decks or dumbbells for failure, and then make a set of inclined or flat bench presses to failure.
Exercises should be performed without any rest between them, or your muscles will have time to recover, and you will lose most of the benefits. The reason why this method is so effective is that you exhaust your Pecs with Pek Dek and then use your Triceps muscles, which are fresh because they were not used in the Pek Dek movement, to push your Pecs to failure with Bench Press,
Dual pre-exhaustion
This is done by performing two isolation exercises, followed by a complex exercise. An example would be: Curll Curls - 1 set of 10 repetitions, Dumbbell Curl Concentration - 1 set of 8 repetitions, Cable Pull-downs Palms-Facing - 1 set of 12 repetitions.
Do all the exercises without resting between them; otherwise, you will lose most of the benefits of this protocol.
This form of pre-exhaustion uses two isolation exercises to increase muscle penetration above and above what one pre-exhaust does, making it more efficient.
Reverse Pre-Exhaustion
Perform a difficult exercise, followed by an isolation exercise. Sets can be performed in the typical style of “for refusal” or lower, without resting between exercises:
For the biceps:
Extremely slow playback only chinup-1-30 / 30 (30-second pull-up and 30-second bottom phase)
Bicep curl-standard is set to failure using 8 repetitions of positive and negative - 2/4 cadence.
For Triceps:
Extremely slow cadence drop of 30/30 is performed in the same way as pulling up
Seat standard triceps extender for failure, supporting 10 repetitions.
Note. Chin and dive sets can also be performed as follows:
Dip-Begin with a negative 30 seconds, followed by a 30-second positive, and then a 30-second negative.
Raise with a 30-second negative, and then a 30-second positive, and then a negative 30 seconds. They must be completed as one and a half representative, and they are extremely difficult to perform, since they are very burdensome to the muscles.
Double reverse pre-exhaustion
Perform a challenging exercise, followed by two isolation exercises. This allows you to use the maximum weight with a complex exercise to increase strength and overall size and follow this with the help of two exercises on isolation, to determine the effort of training the main muscle and completely deplete it. Excellent training with this method:
Desktop press-1 set of 8 repetitions
Cable crossovers - 1 set of 12 reps
Pek dek-1 set of 12 repetitions
The transition from one exercise to another with minimal rest.
Alternative pre-exhaustion
Perform a complex movement, followed by isolation and compound movement. Excellent training with this method for hands:
Extremely slow pull-up-1 rep only-30/30 cadence
Bicep curl-standard crash when typing 10 reps
Negative negative negative messages - 8, 8 seconds.
Extremely slow Dip-1 reputation only -30 / 30 cadence
Seated triceps - standard set error of 10 repetitions
Dip-negative only-8, 8 seconds of negative repetitions.
Triple and return sets
The Triple Drop set is established starting from a heavy weight, making a set of failures, reducing weight, making another set of failures, reducing weight a third time and making a final set of failures.
To make a bounce set, take a regular set of triple shots, then quickly go back and start the (heavy) weight again for a few repetitions. You can usually get one or two representatives with him. The reason for this is that the last of the drops uses a lighter weight, which recruits different muscle fibers than you use with heavier weights.
Going to failure with weight and quickly reducing the pound and doing more repetitions, you will completely run out of muscle. Selexorized machines are the best tool to use with this method because of the ease of weight change.
Ideally, the partner quickly changes the weight for you after stopping, because it eliminates the rest between mini sets. Remember that a muscle recovers 50% of its strength after only 3 seconds of rest.
Isolating / composite rebound kits
Do a triple set of exercises to isolate, for example, dumbbells, and then immediately go back and use your starting (hardest) weight for a set of difficult exercises for this group of muscles, for example, benches for a barbell.
This is a kind of preliminary preparation before exhausting. The idea with a pre-exhaust workout is to pull out your target muscle group (in this case, the chest), first working directly with one exercise (isolation), and then doing another exercise that uses other muscles to help it (join).
This increases the intensity of the work performed by the chest, since the auxiliary muscles used during challenging exercises will allow you to train your chest muscles away from the point of failure.
Using a triple set of the established format for the isolation exercise, you increase the depletion of the target muscle, which improves the effectiveness of the combined exercise.
