Posted on December 16, 2024 by Kate Halsall

If you’ve been training for a while, you might find your workouts feeling less challenging or your progress slowing down. That’s where advanced training techniques can take your fitness to the next level. Techniques like drop sets, eccentric reps, and pyramids challenge your muscles in unique ways, sparking new growth and strength improvements. Here’s a guide to using them effectively.

1. Drop Sets: Push Past Failure

What they are: Drop sets involve performing an exercise until muscle failure, then reducing the weight and continuing without rest.

Why they work: By pushing your muscles beyond their normal limits, you can increase muscle endurance and hypertrophy.

How to do them:

  • Start with a challenging weight and perform reps until you can’t do another with proper form.
  • Immediately lower the weight by 20-30% and continue.
  • Repeat 2-3 drops for maximum effect.
    Example: Perform bicep curls with a dumbbell. Start with 15kg, drop to 10kg, then to 7.5kg.

2. Eccentric Reps: Slow and Controlled

What they are: Eccentric training focuses on the lowering phase of an exercise, emphasising control and a slower tempo.

Why they work: Eccentric reps create more tension in the muscle, leading to greater strength and muscle fiber breakdown for growth.

How to do them:

  • Take 3-5 seconds to lower the weight in exercises like squats, bench presses, or pull-ups.
  • Use a slightly lighter weight than usual to maintain control.
    Example: For bench presses, lower the bar slowly to your chest over 4 seconds, then press it back up at a regular pace.

3. Pyramid Training: Build Up and Break Down

What it is: Pyramid training involves starting with lighter weights and higher reps, gradually increasing weight while reducing reps—and sometimes reversing the process.

Why it works: This technique combines strength and endurance, allowing you to target different muscle fibres within a single workout.

How to do it:

  • Start with a light weight for 12-15 reps.
  • Increase the weight and lower the reps (e.g., 10, 8, 6, 4).
  • For a reverse pyramid, start heavy and reduce the weight while increasing reps.
    Example: Perform squats starting at 40kg (12 reps), increasing to 60kg (10 reps), 80kg (8 reps), and 100kg (6 reps).

Practical Tips for Success

  • Use them sparingly: These techniques are intense and should be used strategically to avoid overtraining.
  • Prioritise form: Advanced techniques increase the risk of injury if performed improperly. Maintain strict form and control at all times.
  • Listen to your body: If you feel overly fatigued or notice joint pain, back off and focus on recovery.

Conclusion: Maximise Your Gains

Advanced training techniques like drop sets, eccentric reps, and pyramid training can inject variety and intensity into your workouts, helping you break plateaus and reach your goals. Experiment with one technique at a time, track your progress, and enjoy the benefits of pushing your limits!