*Pre-Exhaustion
This is another type of super set in which the first set is an isolation exercise and the second is a multi-joint exercise. This can help build additional strength and endurance in an already fatigued muscle, while increasing the challenge to some of the smaller, supporting muscles.
Example:
Chest flies followed by chest press
Leg extension followed by squats
*Agonist/Antagonist
This super set involves working opposing muscle groups so that, while one muscle is working, the opposing muscle is stretching. Many fitness experts feel that this type of training offers the best stimulus for optimal performance. Working opposing muscle groups increases neuromuscular training and coordination and can speed recovery time between sets.
Example:
Leg extension followed by leg curl
Bench press followed by lat pulldown
Circuits
Circuits involve repeating four to ten different exercises for one or more sets. Each exercise usually lasts a minute or so and the intensity is low-medium. This type of method can be very time-efficient. Here is a sample circuit workout you might want to try.
Example: Lat pulldown, leg press, chest press, squats, push ups, leg curls, overhead press, calf raises, bicep curls.
Forced Reps
This training method allows you to fatigue more motor units. You'll reduce the weight after you've reached fatigue and perform three or four more reps until fatigue is reached a second time. One drawback is that you may need a spotter to help you complete your reps.
Example: 10 bicep curls at 25 pounds, followed by 4 bicep curls at 15 pounds
Eccentric
Performing only the eccentric portion of an exercise will allow you to work at a higher intensity. Note: this type of method is associated with muscle damage and soreness, so you should be an advanced exerciser for this one!
Example: the lowering portion of a chin up or push up.
This list should give you an idea of how many options you have when it comes to weight training. It's up to you which ones you want to use, but always remember to start slow and allow your body to adjust to your new workouts. Schedule in recovery days so your muscle can heal and grow, and don't forget to stretch. As always, your routine should be a balance of weight training, cardio exercise and a healthy diet.
