When I use the term bodybuilding techniques, I’m mainly referring to extended set techniques. These are bodybuilding techniques that should be used by intermediate to advanced lifters – don’t jump into this if you’re a newbie! A great way to use these is when you’ve reached your strength ceiling. You can use these techniques to help keep progressive overload going. On the other hand, many lifters choose training this way as their normal routine. Either way, check out these explosive bodybuilding techniques and see what they can do for you!
Bodybuilding Techniques – Eccentric Emphasis
In recent years, several lifting experts have suggested using a rep scheme consisting of an explosive concentric phase (2 seconds), a 2-3 second pause and squeeze at the top, followed by a slow eccentric phase (4 seconds), and ending with a 3-4 count in the fully stretched position. The extended eccentric phase is based on the thinking that a slow eccentric contraction increases time under tension, has a potent effect on hormonal response, and activates mTOR. What is that, you might ask? mTOR is the primary regulator of protein synthesis. (1, 2)
Bodybuilding Techniques – Rest-Pause
My guess is that one of the first intensity techniques that comes to mind for most lifters is forced reps. But there are shortcomings to this technique. To begin with, it requires a training partner. Not to mention, that training partner has to know whether they are helping you too much or not enough. The other problem is that your training partner might not show up all the time.
Enter Rest-Pause!
Therefore, one of the very best bodybuilding techniques for increased intensity you can do (no training partner required) is rest-pause. There are several variations of rest-pause. Here’s one of the most common:
Once you reach the point in your set where you can’t complete a full rep, take a 5-10 second “rest-pause.” Then knock out a few more reps to failure. Take another 5-10 second rest and knock out a few more, continuing until you can’t complete another rep.
Let’s look at some of the other variations:
- Variation # 1 – Using 75% of your current max poundage for 10 reps, perform 10 reps. Take a “rest-pause” of 10 seconds, then perform 9 reps, rest 10 seconds, perform 8 reps, and so on all the way down to one rep.
- Variation # 2 – Use a weight on the bench press that allows you to perform 3 reps. Perform 1 rep, rack the bar for a 10 count, perform 2 reps, rack the bar for a 10 count, and so on until you hit 10 reps.
Bodybuilding Techniques – Supersets
This popular technique is performed by doing 2 exercises back to back with zero rest in between exercises. You can do 2 exercises for the same muscle group or different muscle groups. For example, you could do EZ cable curls superset with Alternating Dumbbell Curls. Another good example might be Preacher Curls superset with Triceps Extensions. Use an EZ bar and the same weight (if possible) for both.
Superset Variations
Besides exercise choices, variations include pre-exhaust and post-exhaust supersets.
Pre-Exhaust Superset
This is an interesting variation. These were made popular by both Robert Kennedy (MuscleMag founder) and Joe Weider (both claimed to have “invented” it). Pre-exhaust supersets are done by performing an isolation exercise for your chosen muscle and then going right into a compound exercise. The thinking is that this approach pre-fatigues the target muscle. A great example of this would be dumbbell flys followed by bench presses.
Post-Exhaust Superset
In the case of post-exhaust supersets, you’re reversing the exercise order. For example, bench presses followed immediately by dumbbell flys. The idea is the same, to fully exhaust the target muscle. However, this version allows you to go heavier on the bench press.
Finally, you can combine supersets with any of the other techniques presented in this article. For example, you could do rest-pause supersets, or drop set supersets.
Bodybuilding Techniques -Drop Sets
Speaking of drop sets, they are really very similar to the rest-pause technique. The major difference is you aren’t resting any longer than the time it takes to drop weight.
Chest Press Example
Using a chest press machine as an example, here’s how it looks. After warm-ups, start with a weight you can do only 8 reps with. When you hit failure, move the pin down a plate or 2 and perform as many reps as possible. Move the pin down again and perform as many reps as possible. At this point, we’re only talking 2-4 reps. This is all 1 set. If you’re really hardcore, go for 5 total drops.
The Classic Dumbbell Superset
In this classic example, you’re using 2-3 pairs of dumbbells. Begin with your heaviest pair and perform 6-8 reps of your chosen exercise. You should fail within this rep range. Quickly grab the next pair and keep going. Once you hit failure, grab the next pair and keep going. That’s all one set. FYI, Arnold would “run the rack” in this way, starting as heavy as possible and going down in weight 8-10 times. He called this “strip sets”.
Bodybuilding Techniques – Static Holds
This is a great technique but it may not be as common as the others on this list. The idea with static holds is to hold the weight for a 2-3 count at a point – or several points – along the range of motion.
For this example, we’ll use the EZ cable curl. The primary problem with a free weight curl is that the tension drops off at the top of the exercise. With this technique and by using a cable exercise, you can stop the curl anywhere within the entire range of motion. To use this technique, simply stop the exercise at your chosen point – we’ll say at the half-way point – and hold for at least 4 seconds. The goal would be to be able to hold the bar for 8-10 seconds.
Bodybuilding Techniques – Partial Reps (Also Called Burns)
Partial reps, or burns, are a very simple yet very effective technique. Using the EZ curl again as an example, let’s say you’re performing your set and you hit the point where you can’t complete another rep. Simply begin partial reps. These are quick, very short reps. We’re talking maybe the bottom ¼ range of motion. Most likely, you’ll only get a handful of these completed but they really amp up the intensity!
Supplement Suggestions
As many of you know, I like to provide supplement suggestions in all of my training articles. In this case, I’ll assume you’ve got your protein powder needs taken care of. With that covered, let’s focus on your workout nutrition. First, go with a good pre-workout, such as Gorilla Mind Gorilla Mode. The ingredient profile and dosing is amazing in this product. With 10 g of citrulline, 5 grams of creatine, 4 grams of glycerol, 4 grams of betaine, and a whopping 400 mg of caffeine, you’ll get the power you need to drive through an intense training session.
From there, focus on your post-workout shake and meal. Remember, stop by illpumpyouup.com for all your supplement needs! Think recovery, then come back and do it again!
Summary
I’m a big believer in using techniques that make the set harder. Having said that, make sure you’ve focused on progressive overload. In other words, your first few years of training should be about getting stronger. Do that and then you can amp up the intensity. Once you do, use these techniques logically and get ready to grow!
References:
- Azevedo, P. H. S. M., Oliveira, M. G. D., & Schoenfeld, B. J. (2022). Effect of different eccentric tempos on hypertrophy and strength of the lower limbs. Biology of sport, 39(2), 443–449. https://doi.org/10.5114/biolsport.2022.105335
- Wilk, M., Stastny, P., Golas, A., Nawrocka, M., Jelen, K., Zajac, A., & Tufano, J. J. (2018). Physiological responses to different neuromuscular movement task during eccentric bench press. Neuro endocrinology letters, 39(1), 26–32.