5 Training Methods to maximize your Gains!

In this post I reveal some training techniques, which science has concluded can increase your results by more than 400%.

One study compared a traditional bodybuilding program with a high intensity bodybuilding program (1).

The traditional program consisted of doing eight exercises, each in the form of 4 sets of 8-12 repetitions and the last set made until exhaustion.

The high-intensity bodybuilding program consisted of three exercises of 3 sets of 6 repetitions, with the last set to be done in rest-pause mode.

The traditional program took 62 minutes total time, the high intensity program took only 32 minutes and had a post-workout calorie boost 450% higher than the traditional weight training program.

What we can conclude from this study is that you don't need to increase the training time with more sets, more repetitions and more exercises, to burn more fat, it's enough that you optimize the last series, leading your muscles to extreme exhaustion.

I can recommend you to use the 5 following training methods to achieve these results:

• Rest-Pause Set: In the last series of a certain exercise you must take the muscle to exhaustion, that is, to the point where the muscle fails for lack of strength and you can not do another repetition. After that, rest 10 to 15 seconds, pick up at the same weight and do as many reps as you can until exhaustion. You rest again 10 to 15 seconds and you do once more as many repetitions as you can until exhaustion.

• Drop-Set: In the last series of a given exercise takes the muscle to exhaustion. After this, you remove about 25% of the weight and without resting, you do as many repetitions as you can until exhaustion. Repeat this last process one more time. To reduce the time of rest to the minimum in the reduction of weights, the ideal is to use this technique in cable machines, that is enough to select the weight that you want.

• Strip-Set: The strip set is a drop set, but it consists on removing weight until the exercise you are doing is completely stripped of weight. The strip set works as follows: In the last series of a given exercise, it takes the muscle to exhaustion. After this, you remove about 25% of the weight and without rest, you do as many repetitions as you can until exhaustion. You repeat this last process as many times as necessary until you are without any weight.

• Compound-Sets: Do two exercises in a row, involving the same muscle group, but without rest between them.

• Giant-Sets: Do more than two consecutive exercises, involving the same muscle group, but without rest between them.

You should use these techniques only in the last exercise(s) and in the last series of a particular muscle group, so as not to impair your strength in the following exercises. For example if you do legs and shoulders training on the same day, you use one of these techniques in the last legs exercise and again in the last shoulders exercise.