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    The document outlines various weight training techniques including: 1) Pyramid training which increases intensity and decreases volume over sets. 2) Drop sets which do the reverse of pyramid training by decreasing intensity over sets. 3) Partial reps which focus on only the first or last half of the range of motion, useful for injury recovery. 4) Supersets which train agonist or antagonist muscles without rest between sets.

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    The document outlines various weight training techniques including: 1) Pyramid training which increases intensity and decreases volume over sets. 2) Drop sets which do the reverse of pyramid training by decreasing intensity over sets. 3) Partial reps which focus on only the first or last half of the range of motion, useful for injury recovery. 4) Supersets which train agonist or antagonist muscles without rest between sets.

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    5 views2 pages

    Merge 15

    Uploaded by

    kalpitha.099
    The document outlines various weight training techniques including: 1) Pyramid training which increases intensity and decreases volume over sets. 2) Drop sets which do the reverse of pyramid training by decreasing intensity over sets. 3) Partial reps which focus on only the first or last half of the range of motion, useful for injury recovery. 4) Supersets which train agonist or antagonist muscles without rest between sets.

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    of 2

    Techniques used in weight training

    1. Pyramid :
    Increase in intensity, decrease in volume

    Chest press:
    1st se t x 15 reps = 10kg
    2nd set x 12 reps = 15 kg
    3rd set x 8 reps = 25 kg

    2. Drop set :
    Reverse of Pyramid
    Drop the intensity at each set
    1st se t x 15 reps = 25kg
    2nd set x 15 reps = 15 kg
    3rd set x 15 reps = 10 kg

    3. Partial Rep
    Half ROM exercises
    Used in plateau & post injury when full ROM is not possible

    4. Superset
    • Agonist Superset – Training the same muscle without any rest

    • Antagonist Superset - Training the opposite group of muscles


    without any rest
    5. Pre – exhaust
    Exhaust the synergist / assistor muscle before moving on to the primary
    muscle
    Eg. Train triceps before Pectoralis major

    6. Circuit training
    Preferable in beginners
    Work at each station for 30 to 45 seconds, or a certain number of reps,
    and keep the rest periods short, just the time it takes to walk from station
    to station.

    7. Training to failure
    Lifting until the body can’t do a single more rep

    8. Isometrics: Holding the muscle contractions . Used in strengthening &


    rehabilitation

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