Advance Strength Training Programs

This is where experience counts. It could mean the difference between great gains or life-changing injury. Do not attempt to apply these advanced training principle until you have been training for well over a year. Seeking guidance of a personal trainer or a bodybuilder with more experience than you is highly recommended.

 

Double and Triple Split Training

In this method suggests that you train twice or three times a day. Sound tough, it is, and only a few competitive bodybuilders apply it to their routine. But they don't do full-body workouts; they double or triple split. They train one or two body parts per session. And they do just a few heavyweight sets to keep their workouts short but getting maximum impact.

 

Tri-sets Training

Tri-sets offer intense, grueling sessions and should only be attempted once you have developed significant endurance. Tri-sets means performing three full-on exercises for one muscle group in nonstop sequence. This is a hardcore muscle burner and besides adding significant paint, it can also add significant bulk.

 

Giant Sets Training

Giant sets offer another step up the excruciating pain/gain ladder of intensity. This technique demands that four consecutive exercises for a single muscle group and the world-class bodybuilders who apply it report that it is good for the heart, good for endurance and good for visible bursts of muscle growth.

 

Staggered Sets Training

Staggered sets provide priority training for smaller muscle groups like your calves, forearms and traps. Advanced bodybuilders might alternate sets for these body parts into their routine while they train a major body part – slipping in a couple sets of donkey calf raises, for example, between heavy sets of chest work.

 

Pre-Exhaustion Training Method

Pre-exhaustion works like this: You exhaust a particular muscle with a single-joint exercise, then follow it hard with a compound movement. For example, you might exhaust your quads by doing leg extensions, then immediately follow up with a sets of squats, making the multijoint squat exercise much more difficult. This will help you to recruit parts of that specific muscle you wouldn't otherwise rely on – this is the value of pre-exhausting the usually worked parts.