Overload techniques (1 Viewer)

[Niksta123]

Can someone please give me the run down on all the overload techniques & what they are for strength training?

Cheers

 

[Niksta123]

Can anyone tell me specific examples of exercises for the following overload techniques:

- blitzing
- cheating
- pyramiding
- reverse pyramiding
- forced repetitions
- super sets
- negative reps
- partials

Thanks

 

[Niksta123]

Can anyone tell me specific examples of exercises for the following overload techniques:

- blitzing
- cheating
- pyramiding
- reverse pyramiding
- forced repetitions
- super sets
- negative reps
- partials

Thanks

I found these definitions on the BoS biki:

By increasing: reps, resistance, sets, speed or decreasing: rest
Used to stress a muscle in a particular way
Blitzing: isolating a particular muscle group with a range of exercises (from different angles) until the muscle is fatigued
Forced repetitions: a partner gently supports where the biomechnical advantage is the least. This helps the athlete life past the ‘sticking point’. Overcomes the problem that you can only lift as much as the weakest part of the muscle can lift.
Cheating: using other muscles to help overcome the weakest part of a muscle
Negative repetitions: using eccentric contractions
Pre-exhaustion: a muscle is isolated and fatigued by an exercise and then used in another exercise eg leg extensions and then squats
Rest-pause: lift at 1RM. Pause for 10 seconds. Lift again
Pyramid training: increasing resistance to the optimal weight then decreasing the resistance. The # of reps decreases as the resistance increases.
Reverse pyramiding: decreasing resistance to allow for increased reps. Muscle is worked to fatigue.
Super sets: two or more exercises applied without rest
Up and down the rack: working from light to heavy weights
Compound training: combining exercises of a muscle group and muscles of the antagonist muscle group with minimum rest.
Hybrid exercises (compound repetitions): involve moving through a greater range of motion because more than one joint is involved
Triple drop: decreasing weights so that more reps can be completed
Programs: for muscular strength: resistance >80% RM, 3-6 sets, <6 reps
Lean body mass: 8-12 RM, 2-3 sets, every 2nd day
Muscular endurance: 15-20 RM, 20-60 second sets, low rest, measure intensity by heart rate

Hope they helpe everyone !