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Proper Lifting Techniques for Fitness Fiends

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Jason Gilmour-Gilmour Creative

Jason Gilmour-Gilmour Creative

Weight lifting and overall fitness as a way of life has taken over Indian culture in the past decade. Everyone, from school-age children to retired adults, are more focused on trying to stay healthy. Whether it’s for superficial reasons or lifelong longevity, the fact of the matter is that fitness is now a norm, rather than oddity.

Let’s take a look at some proper technique for drop-sets, supersets and curls – all staples of any fitness routine.

Drop-sets: The fundamental difference between drop-sets and regular sets is that, during regular sets, once concentric failure is reached, the set ends. Drop sets attempt to squeeze out as much work per set as possible by continuing the sets, incrementally lowering the amount of resistance used for every successive set. A drop-set will typically end when concentric failure is reached with a very light weight and when the muscle is close to or completely incapacitated. The intensity used during a drop-set is significant in that the muscle is taken to a level of failure that extends far beyond that of a typical set. The degree of soreness and fatigue also matches the intensity; it is quite painful and depleting. Because of this, it is typically introduced at the end of the exercise or workout to tear as many muscle fibers as possible for the purpose of hypertrophy. These prolonged sets usually last anywhere from 90 seconds to several minutes, depending on the amount of reps performed per drop, the incremental difference in the weight drops, and the net weight dropped from start to finish. These sets must be performed in quick succession, with no more than ten seconds between sets.

Supersets: Supersets involve reciprocating two different exercises, typically between opposing muscle groups (ex. biceps and triceps or chest and back). This technique, however, can be utilized between any two muscle groups regardless of their relation to one another (ex. supersetting biceps and traps). Supersets save a considerable amount of time during training by alternating between the two separate muscle groups without rest in between, reducing down time. The volume achieved with supersets is also greater than traditional sets and reps because the reciprocation allows for the recovery of the opposing muscle group during the set of the other. These supersets can be done with rest periods between each cycle or can be done continuously without rest for several minutes to even an hour.

Circuits: Circuit training involves the training of several muscle groups with a series of exercises done in quick succession. This style of training is not particularly optimal for hypertrophy, but instead is best for training with moderate intensity, keeping one’s heart rate up, and maximizing volume while minimizing time. From a cardiovascular standpoint, the constant activity produces an aerobic response if the heart rate is kept elevated for a prolonged period of time (several minutes or more). This aids in both muscular and cardiovascular endurance, as well as calorie burning. Even cardio itself can be included into the circuit, such as jump ropes, ropes, and rowing. This style of training is quite prominent amongst female bodybuilding and other sub-bodybuilding female competitions. Circuits also extend beyond aesthetics training; they are commonplace in many athletic training programs, such as CrossFit and military-styled workouts.

Rohit Ghosh is a Senior Writer for www.Rantsports.com. Follow him on Twitter @RohitGhosh. “Like” him on Facebook or add him to your network on Google.

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