How long have you been using the same old 4 sets of 12 and not getting the results that you want? Have you moved past that to 4 sets of 20 and you're still not as toned as you want to be? Maybe you've been trying to lift heavier but you've been stuck at the same weights for months. It's easy to get stuck in a rut especially when all the popular fitness magazines feature routines with the same rep schemes. According to Ian King author of get buffed, and one of the top strength and conditioning coaches in the world, these rep schemes don't work for the average person who is not genetically gifted or using some type of steroid. If you want results you have to manipulate all kinds of workout variables and make sure you allow your muscles enough time to rest. Here's some great techniques you can try.

Control Tempo
O.k. so you're not one of those people who swing weights around. You lift for two seconds and lower for 2 seconds. That's great, but your body has already gotten used to this. In order for your body to continue to respond you can adjust the tempo every 3-4 weeks on some exercises or all exercises. Try the following:

• 3-1-1
• 4-1-1
• 4-1-4
• 5-0-5

The first number represents the negative portion of an exercise. ie. the lowering part of a dumbbell press, lowering part of a leg extension, lowering part of any squat, lunge, leg press, or calf raise, the raising part of a lat pulldown or releasing of any rowing exercise. The second number is the mid-point of the exercise so if you see a 1 that means you will be pausing for one second ie. if you're using a 3-1-1 tempo to perform a leg extension you lift for one hold for one and lower for three. The last number is the positive or contracting phase of an exercise ie. raising part of a leg extension, squat, leg press, dumbbell curl or dumbbell press, pulling down of a lat pulldown, pulling in of a row, pushing down, back, or up of a tricep extension, etc. You can also hold for longer periods of time and lift and lower for shorter periods of time. A trainer friend recently had me try a leg adduction with a 1-3-1 tempo. Open for one, hold for three, and close for one. You have to try 2 sets of 12. Your inner thighs will be sore for days.

Tri-Sets
Performing 3 exercises for one muscle group back to back is an amazing technique that can be used to build strength, get more definition, and get through a workout faster. For example if you're training biceps you could perform one set of 10 incline dumbbell curls, followed by one set of 10 ez bar curls, followed by one set of 10 cable hammer curls. Rest with another high intensity technique like active recovery then repeat the entire sequence one or two more times. If you're interested in building strength you can pyramid your reps for each exercise 10-8-6. If you're looking to get really defined keep your reps the same for all exercises 10-10-10, 12-12-12, or 15-15-15. Try this tri-set for legs: 12 leg extensions, 12 leg presses, 12 dumbbell lunges. Use a moderately heavy weight on all exercises.

Hyperirradiation
Ever notice how boxers, martial artists, and gymnasts all have rock hard, yet lean physiques? Pavel Tsatsouline, author of Russian Strength Training Secrets for Every American, attributes this to mastering muscle tension in the entire body while performing an exercise. When a martial artist kicks he tenses his entire body to brace for contact or a counterattack. Pavel believes you can apply this to weightlifting and calls it hyperirradiation. It requires that you contract all your muscles with as much force as possible while performing an exercise. Try it with a dumbbell curl. Start by gripping the weight as if your life depended on it. Pull your shoulders down and squeeze your shoulder blades together as if you were trying to squeeze a tennis ball in your armpit. Contract your abs and butt as hard as you can and maintain your entire body this tense. Begin to squeeze the weight up and use the entire contraction to exhale out. When you reach the top squeeze your bicep as hard as you can then slowly lower the weight focusing on flexing your tricep so that it feels like you're pushing the weight down (should feel like your doing a very difficult tricep pressdown). This creates maximum muscle tension in the body that makes you stronger, harder, and trains your body the way it's actually used, as one unit. Try these techniques on one, several, or all your exercises and you'll soon have tighter more defined muscles.

Recommended Reading: Pavel shows you how to maximize muscular tension for traffic-stopping muscular definition, how to minimize fatigue and get the most out of your strength training, how to ensure high energy after your workout, how to get stronger and harder without getting bigger, plus so much more.
Power to the People! : Russian Strength Training Secrets for Every American

Part II coming soon.

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