Chapter 5: Advanced Training Practices

accumulation strategies

these strategies maximize the hypertrophic response by facilitating increased training volume per unit of time

intensification strategies

these strategies maximize the hypertrophic response by facilitating an increased volume of weight lifted with a high load

loaded stretch strategy

involves weighted resistance with the muscle in a stretched position, specifically during the interset rest period

drop sets

involves using a heavy weight until volitional fatigue, removing some weight and going until volitional fatigue, and repeating several times with no rest between sets

super sets

involves completing back-to-back exercises with minimal rest in between of similar or different body parts. this can be agonist-antagonist muscle groups, staggered muscle groups, or compound exercises from the same muscle group

pre-exhaust

involves completing single-joint exercises before multi-joint exercises

intra-set rest

involves taking a prescribed rest after one or a series of repetitions to minimize metabolic stress and allow for a greater number of reps to be completed with a heavy load

eccentrics

the activated muscles are forcibly lengthened, which allows for greater protein synthesis but also a greater level of muscle damage, resulting in regional muscle growth and greater growth of the type IIx fibers

cold water immersion

this strategy effectively reduces DOMS but also reduces muscle hypertrophy because it impairs anabolic signaling and suppresses ribosomal biogenesis

massage

this strategy effectively reduces DOMS and has no impact on muscle hypertrophy and allows for pain free lifting