The most common training method is straight sets: Doing a specified number of repetitions for a specified number of sets, with a rest in between (i.e., 3 sets 16 reps). This is how most people start training and it can be very effective in helping build lean body tissue. But, if you don't change it every six weeks or so, you're likely to stop seeing results. Below are a list of training methods that can help jumpstart your workouts and get you out of the rut.
Pyramids/Triangles
In this type of training you either increase or decrease your weight with each set. You can go from light to heavy (considered safer since you're warmed up before the heaviest set) or from heavy to light (considered more efficient because more energy is expended on the first set). Using this training method recruits different patterns of muscle fibers, challenging both slow twitch and fast twitch muscle fibers.
Example:
Light to Heavy:
set 1 - 12 reps
set 2 - 10 reps
set 3 - 8 reps
Heavy to Light:
set 1 - 8 reps
set 2 - 10 reps
3 - 12 reps
Super Sets
This type of training system can be very efficient because different muscle groups can be worked by doing 2 or 3 sets without rest in between.
*Tri-Set
The tri-set involves performing three different exercises for the same muscle group without rest in between sets.
Example:
Barbell Bicep curls, hammer curls with dumbbells, one-armed bicep curls on cables
Next Page: Rut-Busting Workouts
