Maximizing Hypertrophy with Advanced Training Techniques

It's a well-known fact that following years of training, it becomes difficult to induce further muscle hypertrophy, therefore, individuals seek advanced resistance training techniques [6].

Multiple Set Methods

Multiple set methods consist of completing all exercise sets first before moving on to the next exercise [2]. Training in this way requires rest periods between sets due to the repetition of sets of the same exercise [2]. Multiple sets demand greater local endurance than the super-set 2 and split bi-set methods, but not when compared to the localized bi-set, tri-set, and super-set 1 methods [2].

Multiple Sets. In the 1940s, training enthusiasts hypothesized that performing multiple sets of an exercise would lead to greater increases in strength and hypertrophy [2]. As such, they would perform a few sets with increasing loads and then stabilize the load for a few more sets [2]. As a result, the multiple set method was originated, and today, it consists of performing multiple sets of an exercise with a constant load [2].

Pyramid Training. This training method was developed by power lifters and later became popular among bodybuilders due to the variation in training stimulus within the exercise [2]. The pyramid method consists of performing multiple exercise sets where loads are increased or decreased [2]. The first is used for hypertrophy followed by maximal strength, whereas the second is used for hypertrophy followed by muscle definition [2].

Super Slow. The super slow method leads to greater exercise-induced muscle damage, and this method can be performed in more than one way: slow eccentric contraction, slow concentric contraction, or both [2]. A good starting point for those who are not accustomed to slow training is to perform slow eccentric contractions with normal concentric contractions (5s eccentric and 1s concentric), which produces a good protein synthesis response with low cortisol secretion [2].

6/20. This method combines both high (80-85% of 1-RM) and low (30-40% of 1-RM) intensity in the same exercise, which increases muscle stimulus and metabolic stress, resulting in greater hypertrophic gains [2]. Perform 6 reps at the high intensity immediately followed by 20 reps at the low intensity [2].

Rest-Pause. This method does not work from sets, but rather from established intensity and reps [2]. The rest-pause method consists of performing sets to volitional fatigue with 10-30 seconds of rest until the established number of reps is completed [2].

Occlusion Training. This method involves the use of an apparatus (e.g., a pressure cuff or elastic bands) to induce blood flow restriction [2, 6]. The idea behind this method is that the restriction device results in an accumulation of metabolic products distal to the restriction and when coupled with resistance training, drastically increases metabolic stress, which leads to a great hypertrophic stimulus with very low impact [2, 6]. However, this method is limited only to the limb muscles [6]. The most common set and repetition scheme involves 1 set of 30 reps followed by 3 sets of 15 reps with 30 second rests in between with 20-30% of 1-RM, which results in a growth hormone response up to 70% greater than traditional hypertrophic training [2, 6].

FST-7. Fascia Stretch Training-7 (FST-7) consists of performing seven intense exercise sets alternated with muscle stretching [2]. This method assumes that the fascia stretch will promote more blood flow to the muscles after the session and will also allow the muscle to swell and grow [2].

Super-Set Methods

Supersets most commonly consist of two or more exercises for the same muscle group, agonist-antagonist muscles, or alternating upper and lower body muscle groups performed with little rest between sets [2, 3, 6]. Various super-set methods are described below.

Localized Bi-Set. This method, also called compound set method, targets the same muscle group by performing two exercises consecutively with no rest [2, 3]. The goal of this method is to optimize training volume on the muscle and increase local high-intensity endurance [2]. An example of a localized bi-set would be to alternate three sets of triceps press-downs and three sets of bench dips to push the triceps to a high level of fatigue and muscle pump [3]. The super-set session must have a greater density when compared to traditional multiple set training [2]. For example, if one performs multiple sets with one-minute rest intervals, performing a localized bi-set with two-minute rest intervals would yield the same density [2].

Tri-Set. Like the localized bi-set method, the tri-set method targets the same muscle group, but it consists of three exercises without rest instead of two [2].

Super-Set 1. This progression targets the same muscle group by performing four exercises consecutively with no rest [2]. One strategy can be to alternate the muscle by origin and insertion [2]. This can be applied only to muscles that move two joints, and these muscles generally will be able to withstand this super-set method [2]. An example sequence for a hamstring super-set would be the deadlift, roman chair hyperextension, stiff-leg deadlift, and leg curl. The deadlift and stiff-leg deadlift focus on hip extension, whereas the roman chai hyperextension and leg curl focus on knee flexion.

Super-Set 2. This method targets the agonist-antagonist muscles (e.g., triceps and biceps, hamstrings and quadriceps) by performing two exercises consecutively without rest [2]. A rest interval is taken after the two exercises are performed back-to-back. An example of an agonist-antagonist muscle super-set would be to alternate four sets of leg extensions with four sets of leg curls, moving quickly between the leg extension machine and leg curl machine [3]. The density of this method promotes high exercise-induced metabolic acidosis, but it also increases the strain to a particular joint [2].

Split Bi-Set. This method alternates between upper and lower body muscle groups without a rest interval between them. However, combining two different body parts does not support a great training stimulus on the muscle itself but more so on the metabolic stress [2]. This method can be used by those who are interested in increasing tolerance to exercise-induced metabolic acidosis [2].

For further hypertrophic stimulation or to overcome training plateaus, these methods can be manipulated in the following ways.

Pre-Exhaustion

The pre-exhaustion technique is commonly used by bodybuilders looking to enhance the muscle growth of target muscles [6]. Pre-exhaustion involves performing a single-joint exercise first, which fatigues the muscle in isolation [6]. This is followed by a multi-joint exercise, which would place greater stress on the already fatigued muscle, thereby increasing its activation during the multi-joint exercise and potentiating its hypertrophy [6].

Drop Sets

Drop sets involve performing a set to volitional fatigue (momentary muscle failure) with a given load and then immediately reducing the load by about 20% and continuing the exercise until subsequent volitional fatigue [6]. This is repeated 4-5 times until all motor units have been recruited and fatigued [2]. This technique is thought to induce high metabolic stress due to the high number of reps performed with short rest intervals [6]. This technique should be used on the last set of an exercise [2].

Studies that have investigated the chronic effects of drop sets did not show a superior hypertrophy response when compared with traditional sets [6].

Sarcoplasmic Stimulation Training Technique

Like drop sets, sarcoplasmic stimulation training (SST) aims to induce high metabolic stress [6]. The technique consists of 3 total sets with 20 second rest intervals performed at 70-80% of 1-RM to volitional fatigue [6]. The next step is to reduce the external load by 20% and perform another set to volitional fatigue with a 4/0/1/0 tempo that corresponds to the duration (in seconds) of the phases of movement (i.e., eccentric, transition, concentric, transition) [6]. Following another 20 second rest interval, 20% of the external load is reduced again and another 4/0/1/0 tempo set is completed to volitional fatigue [6]. In the final set, the load is further decreased by 20% and after its completion, following a 20 second rest interval, a static hold is performed (e.g., at 90⁰ of elbow flexion) to volitional fatigue [6].

A variation of SST involves the performance of 8 sets at 70-80% of 1-RM to volitional fatigue with programmed rest intervals between subsequent sets (45, 30, 15, 5, 5, 15, 20, and 45 s) without reducing the load [6].

Partial Reps

This method aims to increase the time under tension and strain during a set [2]. After performing a maximal set with proper form and full range of motion until failure, a few more reps can be performed with a shortened range of motion (i.e., partial reps). This should be done only after proper completion of a maximal set [2].

Assisted/Forced Reps

With this technique, the exerciser trains to muscular fatigue, after which a trainer or training partner manually assists on the lifting phase for 3-5 post-fatigue reps [3]. Because people are about 40% stronger on eccentric muscle actions than on concentric muscle actions, the trainee does not receive assistance on the lowering phase. When the trainee can no longer perform the lowering action, the post-fatigue reps are ended [3]. This technique should be used on the last set of an exercise [2].

Sources

[2] Bertucci, D. R., & Ferraresi, C. (2016). Strength Training: Methods, Health Benefits and Doping. Nova Science Publishers. https://eds-s-ebscohost-com.ezproxy.umgc.edu/eds/ebookviewer/ebook/bmxlYmtfXzExMzQ0NTZfX0FO0?sid=b5e6955f-8aa1-4fff-906c-5bba28f3d5d2@redis&vid=1&format=EB&rid=1

[3] Bryant, C. X., Jo, S., & Green, D. J. (Eds.). (2014). ACE Personal Trainer Manual (5th ed.). American Council on Exercise.

[6] Krzysztofik, M., Wilk, M., Wojdala, G., & Golas, A. (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International Journal of Environmental Research and Public Health, 16(24). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950543/