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Advanced Strength Training Workouts
Hey there iron addict! So you’re ready to step up your strength training game? That’s awesome! I’ve been down this road, and let me tell you, it’s packed with both challenges and serious rewards.
If you feel like you’ve plateaued, or you’re just itching to push the envelope, advanced strength training workouts could be exactly what you need.
Grab a protein shake, and let’s dive into what stepping up to advanced strength training looks like.
Understanding Advanced Strength Training
First thing’s first, my friend: following advanced strength training workouts isn’t just about stacking more plates on the bar. It’s a whole new ballpark. We’re talking about intricate exercise techniques, bumping up intensity, and really getting dialled into your body’s mechanics
It’s as much about brainpower as it is brute strength.
Now, assuming you’ve been lifting for a while, you know your squats from your deadlifts, and you’ve got a solid foundation. That’s great because advanced training will build on that, pushing your limits and focusing on weak points to smash through plateaus.
The Importance of Periodisation
One key aspect of advanced training is periodisation. That’s just a fancy term for cycling your training intensity and volume to peak at the right times. This strategy helps prevent overtraining and ensures continuous progress.
Think of it as a roadmap; you’re planning where to go heavy, where to back off, and when to introduce new exercises.
Variety is the Spice of Lift
Doing the same lifts over and over isn’t just boring; it’s a fast track to Plateau City. Advanced strength training keeps things spicy by changing up the exercises, grips, angles, and tempo. It keeps your muscles guessing and your mind engaged.
And who doesn’t like a bit of variety, right?
Pumping Up the Intensity
Alright, let’s talk about cranking up the intensity. In the advanced zone, intensity is more than just adding weight. Here are a few techniques to fan the flames:
Drop Sets
Ever done a drop set? They’re brutal but brilliant. Just when you think you’re done with a set, you reduce the weight and keep going without rest. And maybe even do it again. Drop sets torch your muscles, forcing them to adapt and grow.
Supersets and Giant Sets
Then there’s supersets, where you do two exercises back-to-back with no break. You can hit the same muscle from different angles or work opposing muscle groups.
And if you’re feeling extra gutsy, try a giant set – that’s four or more exercises in a row.
Hello, intensity!
Eccentric Loading
Don’t forget about the eccentric phase, or the “lowering” part of an exercise. Slowing down this phase puts your muscles under tension longer, which can lead to serious gains.
It’s tougher than it sounds, but try counting to five as you lower the weight. Feel that burn? That’s growth knocking at your door.
Rest-Pause Technique
Personally, I get a kick out of the rest-pause technique. You crank out a set to near failure, rest for 15 to 20 seconds, and then go again with the same weight.
This helps you eke out a few more reps, edging you closer to muscle-building glory.
A Sample Workout to Get You Started
Convinced yet?
Great, let’s look at a sample week in the life of an advanced strength trainee:
Day 1: Chest and Back
- Barbell Bench Press – 4 sets of 6-8 reps (after warm-up sets)
- Pendlay Row – 4 sets of 6-8 reps
- Incline Dumbbell Press – 3 sets of 8-10 reps (drop set on final set)
- Weighted Pull-ups – 3 sets of 8-10 reps
- Cable Flyes – 3 sets of 12 reps (superset with)
- Face Pulls – 3 sets of 12 reps
- Deadlifts – 4 sets of 4-6 reps
Day 2: Legs
- Squats – 4 sets of 6-8 reps (after warm-up sets)
- Romanian Deadlifts – 4 sets of 8-10 reps
- Bulgarian Split Squats – 3 sets of 10 reps per leg (last set as a drop set)
- Leg Press – 3 sets of 12 reps (with 3-second eccentric phase)
- Standing Calf Raises – 4 sets of 12 reps (last two sets as a drop set)
Day 3: Rest (Seriously, take it easy. Maybe do some light cardio or stretching.)
Day 4: Shoulders and Arms
- Overhead Press – 4 sets of 6-8 reps (after warm-up sets)
- Arnold Press – 3 sets of 10 reps
- Barbell Curl – 3 sets of 8-10 reps (superset with)
- Skull Crushers – 3 sets of 8-10 reps
- Lateral Raises – 4 sets of 12 reps (final set as a drop set)
- Hammer Curls – 3 sets of 10 reps (use the rest-pause technique on final set)
- Tricep Dip – 3 sets to failure
Day 5: Rest (Active recovery is key. Go for a walk or do some yoga.)
Day 6: Full Body Power Day
- Power Cleans – 5 sets of 3 reps
- Front Squat – 4 sets of 5 reps
- Bent Over Row – 4 sets of 5 reps
- Push Press – 4 sets of 5 reps
- Weighted Dips – 3 sets of 6-8 reps
- Barbell Shrugs – 4 sets of 8 reps
Day 7: Rest or Light Activity (Still recovering? Take it easy with some foam rolling.)
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Tips for Staying on Top
Now that you’ve got some advanced strength training workouts and tips to try, here are some parting tips to keep you on the road to strength domination:
- Listen to Your Body: Advanced doesn’t mean ignoring pain. Push hard, but back off if your body signals distress.
- Nutrition Matters: Your body needs fuel to power through these workouts and recover after. Don’t neglect your diet.
- Consistency is Key: The best program is the one you stick with. Keep showing up, and the gains will follow.
Remember, lifting heavy and being consistent lays the groundwork, but advanced strength training programs are where the real magic happens.
So gear up, stay focused, and let’s get those gains!
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