Boosting Weight Training Workout

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Boosting Your Workouts
The best way to boost a weight training workout is with supersets, forced repetition, periodization or the pyramid system. I never heard of supersets before, I thought maybe it meant lifting your max weight. According to Men’s Fitness, “A superset is when one set of an exercise is performed directly after a set of a different exercise without rest between them. Once each superset is complete, then rest for one and a half to two minutes to recover” (Men's Fitness, 2016). For example, performing a set of dips then immediately performing a set of crunches, followed by a rest is considered a superset. Now we can get more detailed and match our sets according to a specific gain or goal. There is the antagonist superset, where
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Forced repetitions such as a barbell bench press should be assisted by a training partner, and with weights that are heavyer than the usual workout. Forced repetitions only gives you short term gains. “Our bodies generally adapt well to small progressive increases of intensity and duration” (, 2016). The level of intensity and difficulty put into forced reps is not easy to regulate. You force a set of a sthrength exercise by using heavy weight near the end of an exhausting set final set. Basically adding on another set to the usual routine with more weight. If you don’t plan it correctly you can actually hamper long term progress. In fact “experienced trainees even use periodization to plan and it helps avoid any progression issues” (, 2016). According to, a Dr. once condemmed the use of forced reps because it could “prematurely activate the Golgi tendon organ” (, 2016). I learned a few years ago that the Golgi tendon is the bodies personal automatic, emergency, shut down system. If you want to use forced reps to boost your workout, it is suggested that you only do it once a month. (, 2016)
The next boosting method is periodization. My understanding of periodization is the practice of planning different cycles or periods where you focus on different gains, they can overlap if needed. “Traditional periodization programs varied intensity and volumes between mesocycles. More modern periodization programs
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I have seen many perimaid systems and methods and they are the best way to organize any complex schedule or planning. “In the pyramid system, you add weight to each set- starting with the lightest weight for your first set, a middle weight for your second set, and your heaviest weight for you third and final set.” You lower the repititions so you can complete the set. As you gets stronger, you can raise the overall weight limits. For example.
Set 1: 15 repetitions -1-pound dumbbells
Set 2: 12 repetitions -2-pound dumbbells
Set 3: 10 repetitions - 3-pound dumbbells.
Very soon, you would be using 2, 3 and 5 pound dumbbells, then 3, 5 and 8 pound dumbbells. It is simple and keeps you from getting bored with the same old routine. I like this method the best because I rather be a little strong in all areas, then only strong in one area and become weak everywhere else. You never get bored- and at the same time, you will be constantly challenging your muscles. It is the safest way to train if your not regularly strethching before training. There is even more to the pyramid system, it is easyer to track your sets, you wont get boderd of the weights when it feels too easy. “

“In other words, the true pyramid system looks like this:
Set 1: 12 repetitions - 1-pound
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