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Consider trying periodization,a method of organizing your workout program

into several periods, each lasting about four weeks. Each phase has a different

emphasis:

The first month you may do a basic routine, using moderate weights and

performing one set of eight to ten reps of each exercise.

In the next period, you may go for more strength, lifting heavier weights,

doing six to eight repetitions and taking more rest between sets.

In the third phase, you may focus on building stamina, doing 10 to 12

repetitions and taking less rest between sets.

Periodization is great if you’re a beginner, because it helps you focus on one

goal at a time.

212 Part IV: Lift and Curl: Building a Stronger Bod with Weights

Advanced weight-training techniques

We call the following techniques advanced, but

novices can use them, too (most of them,

anyway — we let you know which ones are off

limits for beginners).

Super set:You do two consecutive sets of dif-

ferent exercises, preferably ones that exer-

cise opposite muscle groups (like quadriceps

and hamstrings) without resting in between.

For example, you can do one chest exercise

immediately followed by a different chest

exercise and then take a rest. The idea is to

completely tire out the muscle — to work it

so hard that you reach the deepest muscle

fibers. You also can do a super set with exer-

cises that target different muscle groups, like

a chest exercise followed by a leg exercise.

With this type of super set, you don’t rest

between exercises — the purpose is simply

to save time.

Pyramids: You do multiple sets of an exer-

cise, increasing the weight for each set

while decreasing the number of reps. You

may do a light warm-up set for ten reps,

then a heavier set for eight reps, then an

even heavier set for six reps, and so on,

until you reach a weight at which you can

do only one rep. You don’t have to go all the

way down to one rep for your workout to be

considered a pyramid. The idea is to work

up slowly and fatigue the muscle.

Negatives: Someone helps you lift a weight,

and then you’re on your own for the lower-

ing, or negative,phase of the lift. Your mus-

cles generally can handle more weight

when you lower a weight than when you lift

it, so this technique gives you a chance to

really tire out your muscles. Note:If you’re

a beginner, don’t try negatives. They can

cause significant muscle soreness.

Breakdowns (also called drop sets or

descending sets): You lift a heavy weight,

and as soon as you exhaust the muscle —

however many reps it takes — you pick up a

lighter weight and squeeze out a few more

reps. You might do ten reps of an exercise

and then drop 5 pounds and try to eke out

three or four more reps. The theory is that you

use more of your muscles this way. You have

to dig deeper because the muscle fibers you

normally use are already pooped out.

SuperSlow training: See the “How fast

should I do my reps?” section earlier in this

chapter for details. Note: It’s generally not

for beginners.