Here is a selection of training methods (Neurological and Metabolic) that I have used in the past.
There are just some and really can maximise your workouts, yet mind due I do recommend being experienced in training with weights before you attempt these methods.
Why do I recommend these?
1. They make things more interesting.
Training the same way day after day is not going to be much fun.
These training methods will keep you, inspired and energised, ready for more.
2. Progressive Development.
The volume and intensity are different in each program. It can be made made harder each time.
3. It can help you train harder.
It will allow you to be able to push your body to a new intensity.
4. Body Adaptation.
Your body will adapt to a given training stimulus every 4-6 weeks, so you will need to change things around to see continued progress.
As I said at the start, if you have just begun training, please do not attempt these workouts straight off. Your body will need to adjust to the training intensity first.
These workouts that I am sharing have worked for me so please take this with a broad view, and your training ability may vary.
I have only briefly written about these workouts, please see the references given for further detail.
So let’s take a look at the different types of workouts.
German Volume Training (GVT): The goal of GVT is to perform 10 sets of 10 with the same weight for each exercise. It uses high set counts and moderate repetitions. They generally involve 10 sets of 10 reps focusing on a specific muscle group. (1)
A1: DB Chest Press
10 sets x 10 Reps
A2: Seated DB Bicep Curl
10 sets x 10 Reps
Wave loading refers to grouping the work sets in “series”, each of these series normally having 2 or 3 sets. For a given exercise, you perform 2-4 of this series. The weight increases during the series (the second set is heavier than the first one, the third is heavier than the second if you have 3 sets per series) giving the loading scheme a wavelike structure since the weight goes up for a few sets, goes back down within a new series and goes back up again, etc.
Wave loading also has an increase in loading from series to series. The second series uses a little more weight that the first one, the third one (if there is one) is slightly heavier than the second one, etc. In fact, waves can be auto-regulating: you keep doing the series as long as you can complete your sets.
Wave loading works best with lower repetitions and heavier weights, and we will see why in a few moments.
An example of what a wave that I have trained in the past can look like.
1 x 5 RM x 80%
1 x 4 RM x 82.5%
1 x 3 RM x 85 %
1 x 5 x 82.5 %
1 x 4 x 85 %
1 x 3 x 87.5%
Wave loading works best with lower repetitions and heavier weights.(2)
3. Drop Sets
These are known as descending sets or strip sets and they are a technique where you will do multiple sets of an exercise to technical failure with successively lighter loads and little to no rest.
Doing so will increase training volume, target the muscles time under tension and metabolic stress all which produce muscle growth. (3)
A1: Lateral pulldown
3 sets x 10,10,10
4. Rest Pause
Rest-pause training is a density focused style of training that employs heavy loading (70-90% of your 1 rep max) with a short rest interval duration to create as much of a stimulus as possible in minimal time. It has been known to produce more strength, more muscle, and improved cardiovascular capability without living in the gym. Less gym time also means more recovery time, and your workout isn’t worth a thing if you don’t recover from it.
With the load near a 3 or 5 rep maximum, perform as many reps as possible, then re-rack and rest for 10-15 seconds, then go back and do it again. Make sure to keep correct form, then go/rest until you can’t move the bar. Only do this once. (5)
A tri-set is similar to superset but instead of performing 2 exercises, 3 are done. However, whereas a superset can target opposing muscles, a tri-set aims to target the same muscle group for the whole duration of the set. Tri-sets are great for when you need to mix up your training, perhaps when your gains are becoming stagnant or you just need to get your workout done quicker. This kind of set allows you to really target a certain muscle group with a higher intensity than a normal set would. Therefore, many seasoned professionals utilise tri-sets greatly in hypertrophy training (muscle size).
Here is an example of a chest tri-set.which will be done 3 times.
A1: DB Chest Press x 10 reps
A2: DB Incline Chest Press x 10 reps.
A3: Seated Pec Flys x AMRAP
Here are 5 ideas to keep you making those gains.
1. Poliquin, Charles. “German Volume Training”. bodybuilding.com.