Here we have listed a number of overload methods which you can perform to acheive your goals. It is usual to only do one, maybe two types for each session depending on your goals. Often time is another factor which makes you decide to choose one of these overload methods. If you only have a smaller timeframe, some of these methods allow you to squash your session in half the time. Also, make sure your trainer spots you safely.
Go on have a go. Train safely.
- Rest Pause – Do as many reps as you can, pause briefly, then try and do 4-8 more.
- Negative Reps – Trainer assisted. Trainer performs the concentric phase of the exercise, (usually the up or outward phase), and the client performs twice as many eccentric repetitions, (down or inward phase). Note – Lat pull-downs; the eccentric phase is the upward phase in this exercise.
- Forced Reps – Trainer assisted. The trainer pushes against the client on inward or outward phase, or both.
- Circuit/supersets/triple sets – perform one set of each exercise in quick succession with no rest, then repeat 1-2 times.
- Super-slow reps – double the number of seconds in both the upward and downward phase.
- Intense workout by body part, (till exhaustion) – continue each exercise until failure of the muscle while retaining perfect technique.
- Full workout only one body part, (till exhaustion) – continue each exercise until failure of the muscle while retaining perfect technique.
- Isolated and compound supersets – Perform an exercise which uses only one muscle group in quick succession with one that uses many. (Eg, tricep pull-downs and chest press).
- Single body part supersets – superset two exercises for one muscle group. (Eg, tricep pulldowns and tricep dips).
- All compound exercises
- All isolated exercises
- Cardio intensity prior to weights session
- Add cardio station to mini-circuit stations
- No rest sets