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How to Get Better Results from Weight Lifting

Get 10 tips on how to increase the difficulty of your workout and get better results.

By
Ben Greenfield
Episode #027

Tip #6: Supersets

In a superset, you perform an exercise set immediately after a different exercise set, with no rest in between. There are three different types of supersets.

  • First: In the first, you do a set for one muscle group, such as leg extensions for your quadriceps, then with no rest, do a set for the opposing muscle group, such as leg curls for your hamstrings.

  • Second: In the second, you perform both sets for the same muscle group, such as chest flies followed by chest presses.

  • Third: Finally, you can do a giant superset, in which you perform 3-4 back-to-back exercises for the same muscle group, such as triceps pushdowns to narrow grip push-ups to dips to triceps overhead extensions.

Tip #7: Super Slow Sets

As you might guess, in a super slow set, you perform your repetitions in a very slow controlled manner. Though super slow training can be a waste of time to do all the time, if something like a regular push-up is very easy for you, try to do a push-up with a four count down and a four count back up. See what I mean?

Tip #8: Forced Repetitions

Forced repetitions are exercises that are assisted by a training partner, or spotter. They are typically performed with a much heavier weight than you could normally lift on your own, or significantly more repetitions than you could do by yourself. As you reach failure, your spotter helps you, or forces you, to complete the set.

Tip #9: Negatives

In a negative set, you slowly lower a heavier weight than you would normally use, and either “cheat” to raise the weight back up, or have a partner help you. For example, if you are trying to increase the amount of weight you can bench press, you would slowly lower a very heavy weight to your chest, then have a spotter grab the bar and assist you in pushing the weight back up to the starting position.

Tip #10: Cheating

Speaking of cheating, believe it or not, this is actually another strategy. Although attention to good form is usually recommended when you are lifting weights, cheating may involve rocking back and forth with your body, arching your back, or using an extra part of your body to perform an exercise. For example, if you are pressing a weight overhead with one arm, you may jump, arch, or use the opposing arm to help you out just a bit.

Now that you know how to bounce, explode, cheat and strip, you have no excuse not to get more results from your weight lifting. Do you have other strategies that you use to make your workouts harder? Please share them on the Get-Fit Guy Facebook page!

Weight Lifting image courtesy of Shutterstock

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About the Author

Ben Greenfield
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