Very few people like to spend all of their free time in the gym, which means that the time that you do spend there better provide good results. And it will. As long as you follow one of these eight effective strength training techniques.
- Cluster sets. This particular technique involves resting between reps (usually for around 30 seconds), enabling you to lift more reps, thereby increasing your muscle gain.
- Cluster reps. Cluster reps are slightly different in that you use a weight that you can only lift a couple of times and perform multiple sets of one rep, resting in between.
- Back-off sets. Follow this strength training method by working with your normal weights during the first few sets, but using slightly lighter weights for the last one. (This is a good one if you can’t normally complete the last set.)
- Reduced rest between sets. Another option is to reduce the amount of rest between exercise sets. By limiting the amount of time you give your muscles to relax, you’re actually stimulating their growth.
- Increased weight, decreased reps. Some fitness enthusiasts have seen amazing gains by increasing the amount of weights they lift, even though they’re lifting them fewer times. Just increase in little increments so you don’t hurt yourself.
- Negative lifts. Often called “eccentric muscle action,” negative lifting requires that you place more focus on lowering a weight as opposed to lifting it. To do it, simply lower to a count of four or six, elongating this part of your training session.
- Partial lifts. Choose heavier weights and only lift them part of the way to follow this technique. This helps build the muscle that is first engaged.
- 1-6 Principle. Use this technique and you’ll do one rep at max weight, rest, then six reps at your normal weight.
All of these strength training techniques offer great results. Now all you have to do is pick one!