The Secret Weapon Behind B2B Success
The Utlization of Advanced Techniques
My training has been going so well, I have been almost forced to stay on my current template. If you read my last blog post, then you know there are certain changes I may make "on the fly," but for the most part things stay pretty constant.
With the exception of abs and calves, the template that I am using for each muscle group looks like this:
A) Heavy Compound/Basic Exercise x ramp sets of 3-5 reps till max weight is reached, then a back-off set (-20%) till failure (roughly 8-12 rep).
B1 and B2) A Super-Set usually consisting of one Compound Exercise and One Isolation Exercise, both done for roughly 3 sets of 8-12 reps each
C) Usually a Machine or Isolation Exercise done for a Double Drop Set
As you can see, "straight sets" play a very small role in my current training. I will use them more on the days I walk in and, after getting the blood flowing, just don't feel I have it. But that is rare. Over the past few months, advanced techniques have played a major role in the success of this current training program.
For the most part, I stick to the above structure. But just like there are days that I might not have as much in the tank, there are days that I will have a little extra. It's these days that I may call on techniques that require even more intensity. To be able to do this, you must be armed with the knowledge.
Let's take a look at some of my favorite advanced techniques.
PRE-Exhaust Superset: Pick an Isolation Movement and a Compound Movement to perform. Execute the Isolation Movement first then the the Compound Movement, both exercises one after the other without any rest. (Example in above template: B1., no rest B2., rest 90 sec.)
POST-Exhaust Superset: Pick a Compound Movement and an Isolation Movement to perform. Execute the Compound Movement first then the the Isolation Movement, both exercises one after the other without any rest. (Example in above template: B1., no rest B2., rest 90 sec.)
Double Drop Set: Start with the prescribed number of reps to failure, drop the weight by around 25% and continue to perform reps to failure, drop the weight by 25% and continue to perform reps to failure
Rest-Pause Set: Start with the prescribed number of reps to failure, rest 10-15 seconds, perform a few more to failure, rest 10-15 sec., perform a few more reps to failure again.
Rest-Pause Drop Set: THIS IS UBER INTENSE!!! Start with the prescribed number of reps to failure, rest 10-15 seconds, perform a few more to failure, drop the weight by around 25% and continue to perform reps to failure, rest 10-15 seconds, perform a few more reps to failure, drop the weight by 25% and continue to perform reps to failure, rest 10-15 seconds and perform a few more reps
Mechanical Drop Set: This can also be simply called a "combo." This is where I start with one movement for a muscle group, as I reach failure I'll continue to execute another exercise (for the same muscle group) with the same weight. Some of my favorite combos are:
- DB Flyes into DB Presses
- Lying Extension into Closegrip Bench Press
- Lunges into DB Squats
- Side Laterals into DB Shoulder Press
My B2B program has been a work of evolution. It definitely started more rigid. It has grown to allow me to attack a scheduled muscle at peak levels on any given day. Long gone are the days that either just try to grind through a workout or bag it all together hoping that the next day will bring better results. And long gone are the days that I am forced to hold back when I have a little extra. I take advantage of each and every single workout. I believe, it's this freedom that has enhanced my consistency...thus enhancing my current results.
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James Cipriani
Cutting Edge Personal Training
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