Weightlifting techniques -
Therefore, the moderate loads used for the backdown sets often feel much lighter than they would if heavier loads were not lifted prior — this is referred to as PAP Post-Activation Potentiation. Backdown sets are a great way to add volume, work to a full range of motion ROM and practice technique.
When lifting weights, intent is absolutely key and is the first step in maximizing your training. When it comes to the development of strength and power, we want to lift hard and fast, capitalizing on both mind-muscle connection consciously thinking about the muscle being worked and compensatory acceleration lifting as hard and as fast as you can through the full range of motion.
However, one way to dramatically increase the intensity of a set is by slowing down the tempo, which refers to the speed of the lift — slowing down the tempo is ideal for building muscle and laying a solid foundation keeping the soft tissues in good health.
When writing the desired tempo for the lift, we can use 4 numbers. It is important that we remember that some lifts start with an eccentric phase squat while others start with a concentric phase deadlift.
However, in both circumstances, the first number is the first movement. For the deadlift, we could write X, which means fast as you can up, 1-second pause at the top, 3 seconds down and 2 seconds at the bottom to reset.
We can vary tempo, for example performing 2 fast reps followed by 1 slow rep for 12 reps or the super slow technique where there is a second eccentric phase followed by a second concentric phase — brutal!
Supersets involve 2 exercises back to back, while a tri-set involves 3 back to back and a giant-set involves 4 or more back to back often described as 3 or more — once you get past 4 or more exercises, you are essentially getting into the realms of circuit training.
A drop set involves performing an exercise at a specific weight to failure or near failure before dropping down the weight and performing reps to failure or near failure again.
Mechanical drop sets involve performing a certain amount of reps often to failure , before regressing the exercise to an easier version. For example, performing 10 full push up before performing 10 kneeling push ups or incline push ups.
A triple mechanical drop set involves doing this 3 times. A great example of this is going from performing the decline bench press, followed by the flat bench press and finally the incline bench press decline is the easiest version and the incline is the hardest version.
Contrast loading involves alternating between a heavy and lighter weight on the same exercise. This is like wave loading. However, rather than using a variety of different weights, 1 heavier load and 1 lighter load is selected for the given sets.
Contrast loading can be performed in a number of ways:. The contrast sets can be performed back to back or with a rest between then. Complex training and other methods like it capitalise on Post-Activation Potentiation PAP , which refers to the increase of strength in nerve pathways that have been used previously.
We can use PAP to capitalise on an increase in neuromuscular efficiency — lighter loads often feel abnormally light after working with heavier loads and we can use this to generate more power. Rather than performing 4 sets of 6 reps with 3 minutes rest between the sets, the lifter may perform 4 sets of 3×2 reps with seconds rest between the clusters but 3 minutes rest between the 4 main sets — this is written 4x 3×2.
For example, the lifter would take the barbell off the rack and perform 2 reps, take a second rest, perform 2 reps, take a second rest, perform 2 reps and then rest for 3 minutes before the next cluster set. Cluster sets allow the lifter to maximize the weight being lifted for a given set range.
An ascending pyramid is where you perform a light weight for high reps before increasing the weight and reducing the reps. A descending pyramid is the same in reverse where you start heavy with low reps and descend to a lighter weight with higher reps. A lifter may choose to perform an ascending pyramid and progress to descend back down it to absolutely burn the muscles out.
A partial rep is an exercise performed through a reduced range of motion. For Example, a quarter squat. This method allows the lifter to work on and potentially overload a specific point of the lift, which can help to greatly improve the entire lift.
Therefore, our general training tends to involve working through a full ROM, while maintaining optimal form and accommodating for any injuries.
For example, it is very rare in sports for athletes to be in a below-parallel squat thighs in relation to the floor. Therefore, an athlete may benefit from working from a higher squat position, while concentrating of rate of force development RFD — the speed at which they are producing the force.
Burns involve performing both full reps and partial reps within a set or finishing with partial reps as a mechanical drop set — rather than making it easier by dropping the weight, it is made easier by reducing the biomechanical stress. Isometrics contraction with no change in muscle length involve holding a position or pausing at a specific point of the lift for a period before finishing the lift.
This is often done at the bottom of a lift or at a common sticking point — second holds. Pauses can also be specifically programmed to occur during the concentric upwards or eccentric downwards phase of a lift.
Pausing as the muscles are lengthening under tension eccentric phase , is very stressful on the muscle fibres and therefore, great for maximizing muscle trauma. The eccentric phase is much stronger than the concentric phase and therefore, more weight can be used. Pausing during the concentric phase takes away the momentum that has been generated and therefore, makes the lift much harder to complete.
It requires the lifter to be very stable and forces them to maximize the rate of force development — intent is key! Isometric contractions can also be performed against a solid structure.
From there, the lifter pulls the barbell hard into the spotter bars rather than just holding it in place. With the right equipment, the same technique can also be applied to squat and press variations, or a partner can press on the barbell to apply resistance and give the lifter something to contract against the partner much ensure the resistance is balanced.
Pulses involve performing full range of motion reps with pulses small bounces , usually at the bottom of the movement. These pulses can also be performed on their own. However, this is often better described as Oscillatory training.
Pulses are commonly performed for a single bounce at the bottom of the movement. However, they can also be performed at the middle of the movement or even at the top double lockout. To perform a pulse at the top, the lifter completes the concentric phase lockouts before pulsing back down and locking out a second time.
Ultimately, a pulse can be added to any point of the lift and just like pauses, adding them during the concentric or eccentric phase will create different stressors. Whereas adding in pulses during the concentric phase requires far more stability and control.
The eccentric phase is far stronger than the concentric phase and therefore, a lifter can drastically slow down the eccentric phase to increase the intensity, before completing the concentric phase at a manageable tempo.
Negatives are often performed at a weight that is much greater than the lifter is able to lift through the concentric phase. Therefore, a partner can help out, or lift the weight entirely through the concentric phase. Another variation is to have the lifter perform the concentric phase and then a partner can push down on the barbell to increase the intensity of the eccentric phase.
The eccentric phase creates huge stress on the muscles lengthening under tension and therefore, is great for eliciting adaptations. However, it can also create a lot of fatigue and muscle soreness. Once the lifter reaches a sticking point weight stops moving a partner applies just enough force to allow the lifter to get through the sticking point and carry on, allowing them to work beyond failure.
This technique can be performed individually on squats if using a safety squat bar SSB. This is referred to as a Hatfield Squat Named after Dr. Frederick Hatfield. During the Hatfield squat, you can place your hands on the rack to help pull you through the sticking point.
This is possible because the SSB will sit comfortably on your shoulders without having to be held. Pre-Exhaust training involves exhausting a muscle with an isolation single-joint exercise before working the same muscle during a compound multi-joint exercise.
For example, performing a hamstring curl before performing a back squat. Post-Exhaust training involves exhausting a muscle with an isolation exercise after working the same muscle with a compound movement. For example, performing a back squat followed by hamstring curls.
If you want more information on advanced training techniques, click the banner below to download a FREE copy of our Advanced Training Techniques eBook. To bring it up to your chest, rotate the dumbbell so your palm faces your chest as you lift it. You can either alternate arms or you can do several reps with each arm before switching.
Do dumbbell rows. Dumbbell rows are a smart exercise to round out your arm workout. They will work the sides of the back as well as the backs of the shoulders. This exercise involves lifting dumbbells with each arm up from the ground toward your chest in a kneeling position.
Work one arm at a time. Take a dumbbell of appropriate weight in your hand and lift it from the ground up to your chest before lowering it. Continue for one set of 8 to twelve reps. Switch sides after you finish the set.
Part 3. Do some squats. Most gyms will have squat stations available for you to work out your quadriceps, the large muscle group in your legs. This is another exercise that's important to have a spotter on hand for, especially when you're first starting out.
Using the same kind of free weight involved in the bench press, take the weight onto your shoulders in a standing position. The bar should rest on the fleshy trapezius muscles immediately below the back of your neck and between the shoulders.
Lift the weight from off the rack and take a steady step backward. Place your feet shoulder-width apart and keep your head forward. It's important to keep your back very straight during this exercise or you can risk straining it.
To perform the squat, bend your knees and hips, taking your thighs parallel to the ground. Pause for a second before pushing yourself back up into a standing position.
When doing the squat, make sure you can always see the tops of your shoes. If you can't, your knees are moving too far forward. Your ankles and knees must line up vertically.
Step up. Start this exercise with a lighter weight than you used for the squat. Using a similar technique to the squat, take the bar on your back, in front of a box, sturdy bench, or a raised platform.
Your thigh should be parallel to the floor. Step up and bring your other foot onto the box or the raised surface. Reverse the motion by bending your leading knee and hip and carefully stepping back with your leg. Lunge with dumbbells. Doing a basic lunge exercise while holding dumbbells as if you were about to do a bicep curl can be a great exercise for your whole leg.
Keep your back straight, your torso flexed, and your head and feet forward to do a lunge with the proper form. To perform the lunge, step forward with one foot, heel first. Lower yourself slowly, until your legs are bent at 90 degrees. Push back with your lead foot and straighten your legs.
Stand up straight to complete the rep. Do the same number of reps on both sides. Part 4. Highlight the groups of muscles you'd like to work out. Try to make a routine that you will be able to follow, and that you'll be excited to work on. For example, you might structure your week this way: Monday: Concentrate on Back and Triceps.
Tuesday: Concentrate on Legs. Wednesday: Concentrate on Chest and Biceps. Thursday: Concentrate on Abs. Friday: Concentrate on Shoulders. Saturday: Rest. Sunday: Rest. Laila Ajani Fitness Trainer. Add weight progressively. After about a week of lifting, you will notice that it has become easier to do the same exercises with the same weights.
Continue with these exercises and weights until the end of the week, making sure you are doing it with the right form. After this week, add some weights to what you were already using. It shouldn't be too much, just enough to make it just as tough as your first week.
You use the same weights for a total of two weeks, doing the same exercises. Add some more weights, and use these for the next two weeks, doing the same exercises. Do pyramid sets. Get the weight heavy enough to do a maximum of reps. Then, do pyramid sets with the weights, doing a set of 5, then 1 set of 10, 1 set of 15, before working your way down again.
Rest between your sets for 30 seconds to a minute. After the minute of rest between sets, do another pyramid set that trains the same muscle groups with the same amount of reps and rest. After these three sets, move on to another muscle group. This will help you relax and will also make your arteries in and around your muscles expand, which allows oxygen to flow in more easily and let the acids that developed in your muscles flow out easier.
Maintaining Proper Form when Weight Lifting. Basic Weight Lifting Moves for Beginners. Intermediate Weight Lifting Moves. Michele Dolan Certified Fitness Trainer. Michele Dolan. Use dumbbells instead of a barbell. Use the same weights on both sides, gradually building up your left side to keep pace with the right, You should never use heavier weights on one side.
Build your weaker side up to meet that of the stronger side. We're glad this was helpful. Thank you for your feedback. Use it to try out great new products and services nationwide without paying full price—wine, food delivery, clothing and more. Claim Your Gift If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you.
Support wikiHow Yes No. Not Helpful 6 Helpful If you are really having trouble gaining weight and you are working out enough that you experience muscle fatigue, protein supplements can help put on some muscle. Chocolate milk is recommended by some lifters as an easily available alternative to protein powder because it has the proper macronutrient proteins, carbs, fat balance for post workout recovery.
Not Helpful 10 Helpful The 5x5 routine refers to the number of sets 5 and repetitions 5 of an exercise. For example, to do 5x5 bicep curls, start by doing 5 bicep curls, then rest.
Repeat 4 more times for a total of 5 times. The total number of bicep curls would be 5x5 which equals 25 repetitions. Not Helpful 1 Helpful 5. Include your email address to get a message when this question is answered.
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How to Build Bigger Biceps at Home According to the Experts. How to Gain Muscle When You're Skinny. More References 2. About This Article. Co-authored by:. Co-authors: Updated: July 20, Article Summary X To lift weights properly, start by picking an appropriate weight for your skills. In other languages Español: levantar pesas.
Italiano: Fare Pesi. 中文: 进行力量训练. Русский: правильно качаться. Français: soulever des poids. Nederlands: Met gewichten trainen. Čeština: Jak posilovat.
العربية: رفع الأوزان. 日本語: 正しいウェイトトレーニング. हिन्दी: वेट लिफ्ट करें Lift Weights. Thanks to all authors for creating a page that has been read , times.
Reader Success Stories. Robert Hoff Jun 6, I was gonna do , but found out it was healthy to do 20 reps. Thanks, guys! More reader stories Hide reader stories. Did this article help you? Cookies make wikiHow better. By continuing to use our site, you agree to our cookie policy.
Some exercises, including bicep curls Weightlufting squats, can support weight training at home Weightliftign the gym. You can use Weightliftung Weightlifting techniques or Cayenne pepper detox drink body tecjniques with certain exercises to provide resistance. Whether your goal is to build muscle mass or achieve a fitter, more toned body, lifting weights can help you get there. Weight training as we age can help fight the loss of muscle mass and mobility, as well as improve psychological well-being. You can simply use your body weight for many exercises or use free weights, resistance bands, or other home fitness equipment to get results. Muscle building nutrition guide it comes Weightlirting programming, Hydration for sports and female athletes first thing Weightliftng have to techniqus is consider the training Weivhtlifting. From tecbniques, we decide how we can organize the training variables to optimize the benefits. Once we have decided on the basic training variables, there are many ways to make our training far more interesting. We call these advanced training techniques and not only will they mix things up, but they can also greatly increase the benefits of your training, helping you to break through barriers and smash plateaus! Individuality: Everyone responds to training differently.Weightlifting techniques -
It can also be described as the correct rhythm and coordination of the lift. In order to maximise the weight you can lift, you should aim to catch the barbell as low as possible.
By doing this, you will be able to successfully make heavy lifts in which you just barely elevate the barbell enough to get under it. When the barbell is received, either overhead in the snatch or jerk, or in the rack position in the clean, it must be stable.
You want as little movement as possible. You can learn more by clicking right here. If your lifts follow these 5 essential rules, your weightlifting technique will be top-tier. Aim to strive towards this. And as always, for weightlifting coaching and programming, you can book a quick chat with me here.
However, without proper form and basic knowledge of weightlifting movements, you can be at serious risk of injury. If you feel pain at any point when lifting weights, stop the exercise.
Whether you are looking to gain muscle or just get toned, compound lifts are extremely beneficial for your physical fitness.
This is because compound lifts engage multiple muscles simultaneously, which allows you to get a better workout for your entire body. Each compound exercise requires a specific technique to help you stay safe and avoid injury. Here are the main types of compound lift exercises and how you can achieve the proper form for each one:.
To do the squats correctly, get beneath the bar, and make sure it is comfortably resting on your rear shoulder muscles. Lift the weight with your body and take two steps back. Stand with your feet shoulder-width apart and your toes pointing slightly out.
Stand upright, keep your head up and your chest pushed out, and then begin to lower yourself to a seated position. Slowly bend your knees, hips, and ankles, and go as deep as you can comfortably.
Then press into your heels and straighten your legs to return to a standing position. For deadlifts , place the barbell on the floor in front of you and set your feet hip-width apart. Bend over with straight legs and grip the bar. Then lower your hips so that they are parallel to the floor.
Engage your chest to pull your back into a neutral position. Then squeeze your glutes as you rise and remember to maintain a straight back.
Rise to a standing position and lower the barbell back down in a slow and controlled motion. Stand with your feet just under the barbell and roughly shoulder-width distance apart.
Bend over and grab the bar with your palms down. Unlock your knees while keeping your hips high and be sure to keep a slight bend in your knees. Keep your back straight as you lift your chest slightly. Remember to maintain control throughout the entire exercise.
For the overhead press, stand up straight with the bar on your front shoulder. Your hands should be loosely gripping the bar and should be next to your shoulders. Press the bar over your head until it is balanced over your shoulders. Hold the bar at the top of the exercise for a second or two and shrug your shoulders too.
Then lower it back down and repeat. For the bench press , like back onto the bench with your feet planted firmly on the floor. Make sure your eyes are directly below the bar. For example, performing a hamstring curl before performing a back squat.
Post-Exhaust training involves exhausting a muscle with an isolation exercise after working the same muscle with a compound movement. For example, performing a back squat followed by hamstring curls.
If you want more information on advanced training techniques, click the banner below to download a FREE copy of our Advanced Training Techniques eBook. Web Design by Right Hook. Facebook-f Instagram Youtube.
TRAINING VARIABLES FITT Frequency how often. Intensity how hard. Type exercise selection. TEMPO When lifting weights, intent is absolutely key and is the first step in maximizing your training.
SUPERSETS Supersets involve 2 exercises back to back, while a tri-set involves 3 back to back and a giant-set involves 4 or more back to back often described as 3 or more — once you get past 4 or more exercises, you are essentially getting into the realms of circuit training.
Variations of supersets include: Standard Superset: This involves 2 exercises back to back that use the same muscle groups. Opposing Superset: This involves 2 exercises back to back that are opposing muscle groups.
Therefore, this is often referred to as a push-pull superset. For example, the bench press followed by bent over rows. Lower-Upper Superset: This involves 2 exercises back to back. One of which targets the lower body, while the other targets the upper body.
In-Set Superset: This involves performing a different exercise during the eccentric phase as the concentric phase. For example, a dumbbell press during the concentric phase, followed by a dumbbell fly during the eccentric phase the eccentric phase is far stronger than the concentric phase.
DROP SETS A drop set involves performing an exercise at a specific weight to failure or near failure before dropping down the weight and performing reps to failure or near failure again.
CONTRAST LOADING Contrast loading involves alternating between a heavy and lighter weight on the same exercise.
CLUSTER SETS Rather than performing 4 sets of 6 reps with 3 minutes rest between the sets, the lifter may perform 4 sets of 3×2 reps with seconds rest between the clusters but 3 minutes rest between the 4 main sets — this is written 4x 3×2.
PYRAMIDS An ascending pyramid is where you perform a light weight for high reps before increasing the weight and reducing the reps.
Other methods that use a pyramid style: Stripping: Stripping is just like a descending pyramid, but is specific to the barbell.
It is usually performed with a barbell and 2 spotters. The lifter reps to failure before the spotters strip a plate and the lifter reps to failure again.
This can be done numerous times. Along the Rack: Along the rack or clearing the rack is just like an ascending or descending pyramid, but is specific to a dumbbell rack.
This technique involves performing a number of reps on the heaviest or lightest dumbbell, before doing the same for all the dumbbells on the rack. Ladders: These are similar to ascending or descending pyramids and can involve the weight or reps of an exercise progressively going up or down.
PARTIAL REPS A partial rep is an exercise performed through a reduced range of motion. BURNS Burns involve performing both full reps and partial reps within a set or finishing with partial reps as a mechanical drop set — rather than making it easier by dropping the weight, it is made easier by reducing the biomechanical stress.
Mixed Set: The lifter performs a mix of full and partial reps through a variety of ROMs. Partial Drop Set: The lifter performs 10 full reps before performing 5 more half reps. PULSES Pulses involve performing full range of motion reps with pulses small bounces , usually at the bottom of the movement.
NEGATIVES Negatives involve performing a slow eccentric phase. FORCED REPS Once the lifter reaches a sticking point weight stops moving a partner applies just enough force to allow the lifter to get through the sticking point and carry on, allowing them to work beyond failure.
A WORD FROM THE AUTHOR Thanks for reading my article, I hope you enjoyed it. What is your favourite advanced training technique?
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Olympic lifting also known as weightlifting Hydration for sports and female athletes the Olympic Games is a crucial Weigbtlifting Appetite suppressants for emotional well-being many etchniques workout routines, from Weightlifing to a Weigtlifting of strength Metformin and aging conditioning programs. Our in-house strongman Bruce takes us through six of his favourite movements. These lifts and others can be a great way to change up training whilst still developing strength, power, speed and coordination. But technical assistance is definitely advisable for beginners. You can follow Bruce at: www. Can't see your region?
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