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Are you ready for next level muscle building?? Then look no more! In this post I will talk about all sorts of exercise methods for hypertrophy training- each one intended to put the highest amount of exertion on your muscle. If you didn’t read my post Reps and Sets—How Many Should You Do? I’ll give a quick recap on what hypertrophy training exactly is.
Hypertrophy workouts focus on increasing and building muscle size. By working your muscle to ‘failure,’ (i.e. when you are no longer able to perform another repetition in a set), you are overworking your muscle to the point that it develops little ‘micro-tears’. These tears are then compensated by protein that rebuild and increase your muscle size.
So, what is the best-practice for maximum muscle exertion?
Usually, most of us stick to classic straight sets. Straight sets are composed of a number of sets, each one with the same number of repetitions and the same weight-load.
For example: Leg Press- 3 sets of 12 repetitions, 100 lbs., 60 sec rest.
So, each set will use 100 lbs. as its load, will be completed 12 times, and will have a rest interval of 60 secs. All of this repeated 3 times.
But what if I told you that you could play around with these variables and not only get better results, but faster?!
When I started training with the following methods, I was in awe. Every workout was a killer, and I wasn’t putting in more time. I saw my body start to take shape and every session I became more and more enthusiastic. So, get ready to feel the burn, I promise you won’t regret it!
Post Contents
Types of Hypertrophy Training
Supersets
The first method I will be talking about is Supersets. Of the three variables listed before (load, rest, repetitions), this method modifies the amount of rest you get in between sets. Actually, to be more accurate, you get NO rest in between sets! But hold ooooon! Before you skip to the next section, it’s not as bad as it sounds. Supersets combine two different exercises of the same muscle group—you perform one set of one exercise and then immediately perform another set of a different exercise without resting. Once you have completed both you may rest for 1-2 minutes and this counts as 1 set.
Agonist-Agonist Superset
When I talk about different exercises, it is fundamental that these exercises work muscles of the same muscle group. For example— you perform a set of barbell curls immediately followed by a set of inclined dumbbell curls— both of these exercises work the bicep muscle group. By combining two exercises of the same muscle group you are essentially overworking that muscle, obtaining those ‘micro-tears’ necessary for hypertrophy training. Check out my killer Glutes Superset Workout!
Don’t worry if you notice that you are only able to lift lighter loads than before— that is normal since you are putting your muscle under much greater strain by not giving it the rest it was used to.
Pyramids
This second ‘class’ of exercises plays around and modifies weight-load and number of repetitions. There are two kinds of pyramids, ascending pyramids and reverse pyramids.
Ascending pyramids
This method of training progressively increases the load while it diminishes the number of repetitions. An example of what a leg-press series might look like:
Set: 1- Load: 70 lbs. – Reps: 12
Set: 2 – Load: 85 lbs. – Reps: 10
Set: 3 – Load: 100 lbs. – Reps: 8
With the load getting steadily heavier, your muscles have to adjust each time to the new load, reaching muscle failure earlier. This is a great exercise as it also serves as a warm up given the lighter loads in the beginning. The increase in strain will test your limits- will you be able to finish the series??
Reverse Pyramids
These are the exact opposite of ascending pyramids. The sets diminish in load but increase in number of repetitions.
Set: 1- Load: 100 lbs. – Reps: 8
Set: 2 – Load: 85 lbs. – Reps: 10
Set: 3 – Load: 70 lbs. – Reps: 12
In this case, you have already pushed your muscle quite a bit in the first sets— you are already exhausted at the start!! Make sure you warm up well before performing reverse pyramids as the excessive weight in the beginning can lead to injury if not adequately warmed up.
Drop Sets
These in my opinion, are the absolute most devastating!!! But then again, the more something is challenging, the more I like it. Drop sets are very similar to reverse pyramids in the sense that with each successive set, the weight load drops. However… you get NO rest in between sets. Here is an example:
Set 1: Load: 100 lbs. Reps: 12- no rest
Set 2: Load: 80 lbs. Reps: enough to reach failure- no rest
Set 3: Load: 65 lbs. Reps: enough to reach failure- no rest
I normally decrease my weights by 20 % but it really depends on the exercise—honestly, it’s whatever works for you!! I absolutely love this method—every time I do it I end up laughing at how insanely difficult it is for me to do the final set. Sometimes I think about what people must think when they sit at my machine right after me— they must think I’m such a wuss for breaking such a sweat for 10 lbs on a single legged extension exercise!!
Remember, Drop Sets overload your muscle creating significant structural damage to your muscle fibers. This means that they are very effective for muscle growth (given the process of regeneration and repair), but it also means you will most likely experience significant DOMS— delayed onset muscle soreness. But isn’t that what we’re striving for?? The Buuuuuuurn??
So, these are a few of the hypertrophy training exercise methods that I absolutely live by. They are super intense but give you such satisfaction! I hope you enjoy the new challenge and make sure to warm up, proceed moderately, and STRETCH!!!! Let me know how you do! Happy Training!
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