Various methods of changing weight during training:
Constant weight method - After warming up, use the same weight for each set and repeat the same number of times. You choose the weight and number of reps based on your training goals (increased strength, increased muscle mass, endurance).
Pyramid pose - increase the weight and reduce the reps for each set
1st set 12 reps/60 kg
2nd set 10 reps /70 kg
3rd set 8 reps /80 kg
4th set 6 reps /90 kg.
Inverted Pyramid – After warming up, choose a heavy weight and low reps for the first set. Set after set, reduce the weight and increase the reps. Choosing this method will stimulate your strength gains even more because you'll be lifting heavier weights on your first set.
1st set 6 reps/90 kg
2nd set 8 reps /80 kg
3rd set 10 reps /70 kg
4th set 12 reps /60 kg.
Double Pyramid - Start the same as Pyramid, but as you reach your maximum weight, decrease the weight and increase the reps as you increase the weight. This approach provides you with a higher training capacity, which is necessary to achieve your goals and achieve consistent results.
1st set 12 reps /60 kg
2nd set 10 reps /70 kg
3rd set 8 reps /80 kg
4th set 6 reps /90 kg.
5th set 8reps /80 kg
6th set 10 reps /70 kg
7th set 12 reps /60 kg
Step method: Same as pyramid, but do two sets of each weight.
1st set 12 reps /60 kg
2nd set 12 reps /60 kg
3rd set 10 reps /70 kg
4th set 10 reps /70 kg.
5th set 8 reps /80 kg
6th set 8 reps/80 kg
Wave weighting method
1st set 12 reps /60 kg
2nd set 10 reps /70 kg
3rd set 10 reps /65 kg
4th set 8 reps / 75 kg
Decremental training method: Same as the inverted pyramid but without rest in between. (Example: 8 reps with 40kg dumbbells, then 8 reps with 30kg, then 8 reps with 20kg - no rest in between)
Give way training method: Use a weight of 100-130%
Other training methods
Exhaustion training method - great stimulation and great effect. Exercise each set or part of the set to failure during training
Forced training method - after practicing to failure, your partner will help you do 2-4 times.
Cheat Training - When you don't have a training partner to help you complete a set, you can use your momentum or your other hand to help lift the weight.
Half-range training method - When you are unable to complete a set of training with a normal range, you can continue to do 3-4 half-range movements; you can also use a weight that cannot be used to perform a normal range in conjunction with half-range movements.
Burning training method - "No pain, no gain" Complete the movement with about 70% of your maximum weight, and then start counting reps when you start to feel muscle soreness.
10 groups x 10 times x 10RM method - one exercise only does one movement for one part 10Set x10 times x10RM.
I recommend that every lifter use this training method at least once for each movement. In this way you will have a very good understanding and feel of the main training function and value of each movement.
Partner Training - You want to choose a training partner who is at a similar strength level to you. Choose 60-80%x1RM. Do one set to failure, then let your partner do it; you do it after he finishes, continuing to alternate until you can only do one set of 2-3 times at most. (Group 5-15)
Interval Training Method - Choose a 95-100% Bring different stimuli to the muscles to get a gradual adaptive response. Choose a specific training method based on your training level. You start using a new training method for a while and observe how your body adapts.
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