FREESTYLE GIANT SET
A training system that eschews
preplanning. Exercises, sets, reps,
and techniques are selected on the
go in response to how your muscles
are responding. A freestyle workout
may also incorporate unique
exercises and cardio segments and
hit diverse body parts. Reason: You
can alter your workout from set to
set and place no limits on what you
may do to up intensity and shock
your muscles. Sets of four or more exercises
performed without rest. Example:
military press, dumbbell side
lateral, dumbbell front raise, and
dumbbell rear lateral—all done in
rotation without rest between
exercises but with a normal rest
after each such giant set. Reason:
Reduces the time and increases
the intensity of a workout.
FORCED REPS
A spotter lifts up on the weight
to remove just enough stress to
keep a set going when it would
otherwise fail. Example: After
failing at eight reps on a set of
incline presses, a spotter lifts up
on the barbell just enough for
three additional reps at the same
pace. Reason: If you have a
spotter, this is one of the most
effective ways to keep a set
going beyond where it would
normally end.
Partial reps performed after reaching full-rep failure. These have a longer range of
motion than burns. Example: An additional six half-reps of shoulder presses (from the
low point to approximately halfway up) after doing eight full reps and failing to lock out
a ninth rep. Reason: Just because you can’t move the weight through the entire range
of motion doesn’t mean you can’t still stimulate the targeted muscles. In the preceding
example, the lockout of shoulder presses is done largely with triceps strength. You’re
still working the delts by pressing up only halfway.
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