Revive Stale Workouts with These Old Weight Training Techniques

By James Carpentier, C.S.C.S.

Stop! Before you head for the nearest unoccupied bench in the weight room, load the bar and start another week of weight training sessions the same way for the fourth consecutive Monday, it is no wonder your bench press max has not increased in recent workouts. Or, maybe you start each week with a leg workout with squats, then leg extensions, then leg curls, and end with calf raises. Tuesdays are "reserved" for training the back and biceps. And every Wednesday is triceps and shoulder day. Sound familiar? Seems like a big time change is needed to revive these dull and predictable workouts with some old-time muscle-building systems.

You may be pleasantly surprised to find that these old-time methods yield results especially if strength and size gains have diminished. When both mind and muscle have stagnated from overdoing traditional movements (known as "plateauing" in weightlifting terminology), this article will recall some popular bodybuilding techniques that will vitalize stale workouts and also decrease training time for more productive and varied workouts. 1, 7 Use Some Creativity In The Weight Room To Overcome Plateaus

Weight training plateaus may be traced to insufficient sleep; overtraining/inadequate recovery; or nutritional deficiencies, for example. However, a common, yet overlooked reason is due to lack of imagination. In recent weeks, has each set been "set in stone" - using the same weight for 8-12 reps; and each rep performed in the same manner? Bodybuilders and other strength-training athletes overcome plateaus by applying the principles known as variation andperiodization which entail periodically "manipulating the frequency, intensity, duration, and/or mode of an exercise program to promote maximal improvements with minimal opportunities for overtraining (both mental and physical)," according to Thomas R. Baechle and Barney R. Groves, authors of Weight Training Steps To Success (1992, Leisure Press). 1, 7

Creativity is a surefire way to energize workouts and spark muscle growth. Once muscles adapt to workout routines - using a constant rep tempo; taking identical rest between sets; doing the same exercises each workout, etc. - growth is minimal. Bypass plateaus by simply varying both rep speed and technique; reducing time between sets and/or exercises; or even reversing exercise sequence to enhance growth. The following old-time techniques should easily accommodate busy schedules and boost size/strength gains. These methods can be done twice weekly lasting from only 20 minutes (ideal if time is limited) to no more than 45 minutes.

1¼ Reps

(Take any exercise - barbell back squat, bench press, bent-over row, arm curl, etc.). Start with back squats, "often referred to as the 'king of exercises' for valid reasons. I believe no other exercise trains the legs and hips as well as this squat does," says Bruno Pauletto, author of Strength Training For Coaches (1991, Leisure Press). After a warm-up set using just the 45 lb. bar on your shoulders, choose a weight that you could not exceed 10 reps. The first set will be done "1¼ Rep"style: Start by slowly descending "by bending at the hips first, not at the knees," according to Pauletto. "This is where most knee problems occur...The knees should not go very much past the toes in this exercise." He advises descending "until the thighs are parallel to the floor" and your knees are not exceeding your toes. Your hips should not drop below your thighs, as "going beyond parallel is not necessary," according to Pauletto. Pause slightly (no bouncing at the bottom) and slowly ascend only a quarter of the way, return to deep knee bend, pause, and then ascend to the standing position. That's 1 rep. Repeat. (By the time you reach reps 6 or 7, it will be intense!). 1, 6, 7, 8

If you chose bench presses, 1¼ reps would similarly be performed (make sure you have a spotter and again use a lighter to moderate amount of weight). Unrack the barbell, slowly lower to the chest ("the bar should slightly touch the chest near the nipples," Pauletto says) press up a quarter of the way, lower to chest, then press up to full extension. That's 1 rep. Repeat for 6-8 reps. Rest 1 minute before doing set 2. 7, 8

21s

Set 2 for squats or bench presses could be done using the old"21s" style. For squats,

slowly descend to parallel, come up a quarter way 7 times; ascend to upright position and immediately lower a quarter way 7 times; then, immediately descend to parallel and do full squats 7 times. (7 x 3 = 21 - if you are wondering about 21s style). For bench presses, go 7 times up a quarter from the chest; press to full extension, lower the bar a quarter 7 times; then finish with 7 regular bench presses. 3 Super Slow Reps

After 2 sets, your muscles should be burning! Rest 2 minutes, before doing set 3. Here's another old-time favorite: "Super Slow Reps." Use 30 to 40 percent less weight than normal. With squats, slowly descend counting 5 seconds until parallel. Keeping constant tension (no bouncing or pausing), slowly ascend to a count of 10 seconds until upright. Repeat for 4 to 8 reps. (You should be panting after only 4 or 5 of these super slow reps!). Employ this technique with bench presses (5 seconds lowering bar to chest and 10 seconds pressing the bar to full extension). 4 Note That Multijoint Movements Are Muscle-Building Time-Savers

(Note that squats and bench presses are multijoint exercises affecting more muscles per movement; optimally produce greater muscle mass; and are more time-efficient than single-joint exercises such as leg or arm curls which train only 1 muscle group). 2, 7Reverse Pyramid

Next is the classic "Reverse Pyramid" for 3 sets - a "heavy-to-light" approach using another multijoint movement, barbell or dumbbell rows. (Regular pyramid style begins using lighter resistance on set 1 and high reps and increasing the poundage each successive set with less reps each set). For the Reverse Pyramid, set 1, use a heavy weight for 3-5 reps. starting the movement. (Rest 1 minute between sets 1 and 2). Set 2, reduce the weight 10 lbs. and try 6-8 reps in a faster, explosive tempo for power. Rest 30-45 seconds, decrease the weight another 20 lbs. and now do 12-20 reps, again performed explosively, during your third set. 5, 8

These are ways to generate muscle growth through condensed (yet intense) training sessions using the above multijoint exercises. Also do these methods with single-joint exercises if time allows and substitute exercises each workout. If you did squats Monday, do multijoint leg presses or deadlifts Wednesday or Thursday (train every third day if you have time for only 2 workouts in a given week). Instead of bench presses, try 21s with pushups - bringing a new dimension to this body weight-only exercise! Think of the baseball pitcher who varies his throws with change-ups and fastballs to baffle batters. You, too, must "throw curves" at your muscles by often changing rep speeds; or "throwing a change-up" by starting 1 session with squats; next workout with bench presses; and next with rows. Performing just 3 multijoint exercises -- squats, bench presses, and rows -- and doing 3 sets per exercise (9 total sets the whole workout) should only take 20 minutes.Super Sets Many bodybuilders or weight training enthusiasts have performed "Super Sets." However, have they tried doing Super Sets in Super Slow style? A super setmeans

consecutively doing 2 exercises that train opposite muscle groups with no rest between both exercises. Do a set of super slow bench presses or pushups followed immediately (super set) with bent-over rows in super slow fashion. Super Sets are also super time-savers! While bench presses or pushups target the chest, deltoids and triceps; rows, pulldowns or chinups build opposite muscle groups (back, biceps) - training multiple muscle groups in less time time! 5Compound, Pre-Exhaust, & Straight Sets

Another time-saver involves "Compound Sets" (a.k.a."Giant Sets"). Compound sets comprise 2, 3 or even 4 nonstop exercises for the same muscle group (no rest between exercises as with super sets). While super sets involve only 2 uninterrupted consecutive exercises for opposite muscle groups, compound or giant sets ("giant" sets because they really are expanded sets merging at least 2-4 straight exercises) focus on the same muscle group. A typical compound set for pectoral muscles might be bench presses immediately followed with dumbbell flys, chair or bar dips, and concluding with incline dumbbell presses - a truly massive set comprising 4 nonstop exercises. A giant set for thighs, meanwhile, might be leg extensions followed quickly by squats, leg curls, and lunges. 1, 6

For the chest, by doing single-joint flys followed quickly with either multi-joint bench presses or pushups, you are performing the "Pre-Exhaust System." Robert Kennedy, author of Bodybuilding Basics (1991, Sterling Publishing Co.), says that he likes to use the pre-exhaust principle on 1 body part at a time to 'jolt' the muscles into new growth. "To pre-exhaust every muscle group, every workout, would be too hard on the body." Pre-exhaust sets really zero in on a specific muscle group that is insufficiently trained from just doing sets of 1 regular multi-joint exercise such as a bench press. For instance, bench presses indirectly work chest muscles because the triceps and deltoids are also involved in the lift and are known as the "weak links," according to Kennedy. However, by first doing single-joint flys (where triceps are virtually excluded), the chest muscles are directly targeted. The chest, therefore, is "pre-exhausted" by a set of single-joint flys and gets additional training when multi-joint bench presses rapidly follow. Thus, the single-joint/multi-joint combination (done nonstop) thoroughly works the chest. 6

All sets are "super" with 1¼, 21s, Super Slow, Reverse Pyramid, Super Set, Compound Set, and Pre-Exhaust schemes! They contrast standard "Straight Sets" (the most common training method and arguably the most result producing, according to Kennedy). "Straight sets is the performing of one set of, for the sake of argument, bench presses. You perform your set of 8-12 reps, rest for a minute or two and perform your second set. After another minute or two's rest, you take a third set, and so on," Kennedy adds. 6Partial Reps

"Partial Reps" enable you to use heavier weight than you would use for a full-range movement. When doing "partials," you are lifting the weight through your strongest range of motion only - which is the last few inches before completing the lift. Partial reps are usually done with a Power Rack or Smith Machine, using pins to set the bar for the last few inches of the lift. For instance, for a bench press, the bar would be lifted from a pin 2 or 3 inches before you lock out at the top of the movement. Your arms are nearly extended before you press the bar to its completion. Partial reps are easier on the joints than full-range reps, and can be done using faster lifting speeds and high reps (20, 30 or 40 reps) for an intense training effect. 9Final Thoughts, Suggestions On Incorporating The Methods

Intermingle workouts with 21s, 1¼, Super Set styles, etc., then, revert to a week of straight sets to minimize overtraining. After doing standard straight sets, return to 21s, Reverse Pyramids, et.al. Exercising regularlymust be a lifetime habit for athletes and non-athletes. And to reduce boredom and/or overcome plateaus in the gym, performing exercises in an irregular manner will continually spur both mind and muscle!

Jim Carpentier is a Certified Strength and Conditioning Specialist (National Strength & Conditioning Association) and currently serves as Associate Health and Wellness Director at the Morris Center YMCA, Cedar Knolls, NJ.

REFERENCES

1.Baechle, Thomas R. and Grove, Barney R. Weight Training Steps To Success. (1992, Leisure Press, Champaign, IL). pp. 192, 193, 195.

2. Baechle, Thomas R. Essentials Of Strength And Conditioning. (1994, Human Kinetics Publishers, Inc., Champaign, IL). pp. 13, 93, 97.

3. Brungardt, Kurt, Mike and Brett. The Complete Book Of Shoulders And Arms. (1997,

HarperCollins Publishers, New York, NY). p. 216.

4. Darden, Ellington. Bigger Muscles In 42 Days. (1992, Perigee Books, New York, NY). p. 12.

5. Fleck, Steven J. and Kraemer, William J. Designing Resistance Training Programs.

(1987, Human Kinetics Publishers, Champaign, IL). pp. 85, 88, 91.

6. Kennedy, Robert. Bodybuilding Basics. (1991, Sterling Publishing Co., New York, NY). pp. 37-39.

7. Pauletto, Bruno. Strength Training For Coaches. (1991, Leisure Press, Champaign, IL). pp. 69, 94, 108-110, 178.

8. Poliquin, Charles. The Poliquin Principles. (1997, Dayton Writers Group, Napa, CA). pp. 25, 34, 35, 71.

9. Sisco, Peter and Little, John. Power Factor Training. (1997, Contemporary Books, Chicago, IL). pp. 5,6, 68-70, 100,101).

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