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Weight Lifting Techniques
Advanced Weightlifting Techniques for Mass
When doing any advanced training technique it must be noted that you have got into the habit of monitoring your progress. This is important as you want to know exactly when you have reached that dreaded plateau and the only way you are going to know this is by monitoring.
Advanced has everything to do with intensity as this will be your guide to know if you are reaching your limits. It is only by reaching your limits and pushing the envelope that you will be able to continue to grow solid mass when pumping iron.
The best way to increase your intensity is by doing supersets, giant sets and pyramids which is getting you to the point of failure and beyond. Below are a few recommended sets and reps that you should do for the various body-parts.
The list of exercises or movements that are recommended below is something that should be split over three days with at least 24 hours rest in between. But when working up to this level up to 48 hours rest can be taken but no more than that.
Don't forget to warm-up at the beginning of the session and to stretch your muscles after training.
Suggested Program3 Days Training Routine:
Session 1: Exercises 1, 2, 3, 4 and 21
Session 2: Exercises 5, 6, 7, 8, 14, 15 and 16
Session 3: Exercises 17, 18, 19, 20, 9, 10, 11, 12 and 13
4 Days Training Routine:
Session 1: Exercises 1, 2, 3 and 4
Session 2: Exercises 5, 6, 7 and 8
Session 3: Exercises 9, 10, 11, 12, 13, 14, 15 and 16
Session 4: Exercises 17, 18, 19, 20 and 2
5 Days Training Routine:
Session 1: Exercises 1, 2, 3 and 4
Session 2: Exercises 5, 6, 7 and 8
Session 3: Exercises 9, 10, 11, 12 and 13
Session 4: Exercises 14, 15 and 16
Session 5: Exercises 17, 18, 19, 20 and 21
The Exercises
Exercise Sets Reps
1. Bench Press 2 8
2. Superset: Incline Dumbbell Press with Dumbbell Flyes 2 8
3. Parallel Dips (With extra load) 2 8 Using dip belt: 90
4. Cable Crossovers 2 10
5. Deadlift 2 6
6. Chin-ups (Wide Grip-Narrow Grip) 2-2 12-12
7. One-arm Dumbbell Rows 2 10
8. Straight Arm Pull-downs 2 12
9. Seated Overhead Dumbbell Presses 2 8
10. Lateral Raise 2 8
11. Incline Front Raise 2 10
12. Bent-over Cable Laterals 2 12
13. Barbell Shrugs 2 8
14. Superset: Biceps Curls with Lying EZ Extensions 3 8
15. Superset: Incline Dumbbell Curls With Cable Press-downs 2 8
16. Superset: One-arm Concentration Curl With One-arm Overhead Extension 2 10
17. Squat 3 8
18. Leg Press 2 12
19. Superset: Leg Extensions With Leg Curls 2 12
20. Standing Calf Raise 3 15
21. Abdominals: Pilates Advanced Mat Exercises + Hanging Leg Raises
If you want to learn more about the Best High Intensity Workouts Click Here