People these days want as much as possible for as little as possible. We want the answers given to us, and not have to do any thinking whatsoever. Hell, the answers may even be right in front of our face, and all we have to do is something as simple as read them and we’ll have the answer(s) we’re looking for. Unfortunately, even that is a stretch for most these days.
Anything that requires even the littlest amount of effort, like reading, seems like such a daunting task to most that they’d almost rather not know the answer to the questions they have, because they are unwilling to put in the effort to reveal them (which in most cases only requires a small amount of reading). I swear, if the secret to solving all of life’s problems was summed up in a few words, most people would rather not know it because reading a few sentences and/or paragraphs is more of a hassle to them, than just blaming anything, and everything that goes wrong in their lives on anything but themselves.
More often than not, the answers to our questions are staring us right in the face, we just can’t see them. As it relates to strength training, there are principles, guidelines, parameters, etc. outlined throughout this site that anyone can follow, and all one has to do is adjust them to their goal and follow through with the effort needed to accomplish what they’ve set out to achieve.
While there are several different techniques to increase strength at your disposal, there aren’t really any specific examples of how to use them in a practical situation, as far as how to implement them into a workout is concerned.
The purpose of this article is to basically provide you with the answers of how to use these techniques optimally to produce the absolute best result. The techniques that will be covered are drop sets, negatives, rest-pause, and isometrics. You can refer back to each respective article for a rundown of each individual technique, as this article will focus solely on how to apply them in a practical situation.
DROP SETS FOR STRENGTH
Description For Exercise #1 – Load up the barbell with your 1RM (or 2RM if you don’t have a spotter, for obvious safety reasons) and perform one rep (or two if you opt to go with your 2RM). Reduce the weight by roughly 5% after each rep and perform another one. Repeat until you perform the desired number of reps (typically no more than 6 when training for strength).
If you choose to pair antagonists (exercises with opposite movement patterns) together you can limit your rest to 1 ½ minutes between sets. If you are doing straight sets, and not pairing any other movement with the exercise you are performing, rest 2-3 minutes between sets to allow the nervous system to recover from the high intensity efforts.
Adjust the weight with each successive set to your momentary 1RM (or 2RM if that’s what you started with). If you selected the right amount of weight for the first set, it is likely that you will not be able to use the same amount of weight for the second, third, fourth, and especially fifth set should you choose to do that many.
Description For Exercise #2 – If you choose to use the drop sets for strength technique for your second exercise, start with your momentary 2RM (or 3RM if you don’t feel safe lifting near maximal loads for a second exercise). If you do choose to use the drop sets for strength technique for a second exercise within the same workout, then you simply follow the guidelines outlined for exercise #1.
Your other option for a second exercise would be to perform the second exercise with a relative strength, or functional hypertrophy protocol. Your options would then be to perform the second exercise for 5 sets of 3-5 reps, or 3 sets of 6-8 reps depending on your goal.
PRACTICAL APPLICATION OF DROP SETS FOR STRENGTH
A1) Bench Press, 5 sets, 4-6 reps done in drop set fashion, 40X0 tempo, 1 ½ minute rest
A2) Weighted Pull-Up, 5 sets, 4-6 reps done in drop set fashion, 40X0 tempo, 1 ½ minute rest
*B1) Low Incline Dumbell Press, 3 sets, 6-8 reps, 30X0, 1 ½ minute rest
*B2) One-Arm Dumbell Row, 3 sets, 6-8 reps, 20X1, 1 ½ minute rest
*In the example I decided NOT to use drop sets for strength for the second pair of exercises. If you were to use drop sets for strength for the second pair of exercises in the workout you would simply copy the parameters used for the first pair of exercises.
EXERCISES YOU SHOULD USE
As far as exercise selection is concerned, the most appropriate exercises for drop sets for strength are free weight barbell exercises. All deadlift variations (traditional, stiff-leg), squat variations (back squat, front squat), barbell presses (flat, incline, decline, overhead), weighted dips, weighted pull-ups, weighted chin-ups, barbell curls, and preacher curls are the most appropriate because you can easily load a bar with the appropriate amount of weight for each respective rep to be performed and minimal time is lost between reps as you reduce the weight to maximize the training effect.
EXERCISES YOU SHOULD NOT USE
Exercises that are NOT appropriate for this technique are barbell rows, lying triceps extensions, and exercises where you are using dumbells.
Barbell rows are inappropriate because using maximal weights for barbell rows leads to a breakdown of the form/technique and the increased risk of injury is not worth the reward. It’s just too difficult to perform barbell rows with maximal weights properly. Instinctively you’ll use the lower back to generate momentum which essentially takes the tension of the targeted area anyways, and places it onto a weaker area that is more prone to injury (the lower back). Point being, DON’T DO DROP SETS FOR STRENGTH WITH BARBELL ROWS! (overhand or underhand)
Lying triceps extensions are inappropriate only for those training on their own, without a training partner. If you are training on your own, you’ll lose too much time and energy adjusting the weights between reps. Just getting into position and hoisting the barbell up into the starting position takes a lot of energy, especially when using momentary maximal weights.
Exercises performed with dumbells are inappropriate because it is virtually impossible to reduce the weight by the recommended 5%, or less, with each rep, simply because most gyms are not equipped with adjustable dumbells. Even if you had access to adjustable dumbells, there is too much energy lost just getting two heavy dumbells in position to perform any exercise, especially for heavy presses.
CONCLUSION
In conclusion, drop sets for strength are best suited for free weight barbell exercises, except for barbell rows, and lying triceps extensions (unless you have a spotter). Exercises with dumbells are not a good choice because too much time and energy will be lost between reps just getting into position to perform one rep at a time with a momentary maximum, which can also be very dangerous.
NEGATIVES FOR STRENGTH
*This technique requires a power rack to catch the weight at the bottom of the eccentric contraction, or a damn good spotter.
Description For Exercise #1 – The first thing that needs to be done is there needs to be a predetermined number of reps to be performed. The reps will dictate the load to be used, as well as the time under tension per rep. The greater the load used, the longer the time under tension per rep, and the lower number of total reps to be performed.
If you choose to pair antagonists together you can limit your rest to 1 ½ minutes between sets. If you are doing straight sets, and not pairing any other movement with the exercise you are performing, rest 2-3 minutes between sets to allow the nervous system to recover from the high intensity efforts.
Description For Exercise #2 – Unlike drop sets for strength where you could use the same technique for a second exercise within the same workout, with negatives, due to the extreme intensities used, you would only use them for the first exercise of the workout.
Your options for a second exercise would be to perform the second exercise with a relative strength, or functional hypertrophy protocol. Your options would then be to perform the second exercise for 5 sets of 3-5 reps, or 3 sets of 6-8 reps depending on your goal.
PRACTICAL APPLICATION OF NEGATIVES FOR STRENGTH
A1) Bench Press, 8 sets, 1 rep, 10 seconds to lower, 2 min. rest
A2) Weighted Chin-Up, 8 sets, 1 rep, 10 seconds to lower, 2 min. rest
B1) Inertia Incline Press, 5 sets, 3-5 reps, 31X0, 1 ½ minute rest
B2) Inertia Barbell (Pendlay) Row, 5 sets, 3-5 reps, 21X1, 1 ½ minute rest
EXERCISES YOU SHOULD USE
As far as exercise selection is concerned, the most appropriate exercises for negatives for strength are the same as drop sets for strength, except for barbell curls and preacher curls due to the extreme intensities used.
For those who choose to use deadlift variations you’ll need a power rack to help you get into position to perform a negative, as it is obviously impossible to lift more than your maximum concentrically off the floor to get into the starting position to perform the negative rep. If you choose to do deadlifts for negatives for strength, then performing one rep is pretty much your only option per set, because it is not really possible to get the bar back up onto the rack without reducing the weight in a timely manner.
EXERCISES YOU SHOULD NOT USE
Exercises that are NOT appropriate for negatives for strength are barbell rows, single-joint exercises, and exercises performed with dumbells.
Barbell rows are inappropriate only because it is impossible to get the weight into the starting position to perform the negative reps. When using above maximal weights there is no way that you can concentrically row a barbell into the starting position and perform a negative. On top of that, it isn’t likely that anyone possesses the lower back strength and stability to hold a barbell loaded with more weight than they can concentrically row, tight against their midsection, with proper form and not let their back/shoulders round forward.
Single-joint exercises like arm curls and arm extensions are inappropriate because the extreme intensities used increase the risk of irreversible acute injuries to the connective tissue in the respective joint, which far outweighs the benefits of the increased strength gains that are had from using negatives for strength. The arms take on a great deal of tension on compound movements as is, and when you combine that with the extreme intensities used for negatives for strength, that is more than enough to stimulate strength gains systemically.
Arm extension exercises, like lying or seated triceps extensions, are especially inappropriate for those training without a training partner. If you are training on your own, too much energy will be wasted just hoisting the barbell up into the starting position, especially when using the extreme intensities used for negatives for strength.
Exercises performed with dumbells, primarily presses, are inappropriate because it is virtually impossible to get the dumbells into the starting position safely with extreme intensities. With presses, even if you had someone pass you the dumbells, the extreme intensities used would make it far too difficult to stabilize and lower them safely, and even if you did there is nowhere to put them after lowering them other than dropping them on the floor, which becomes more dangerous the lower the angle of the bench is in relation to the floor.
CONCLUSION
In conclusion, negatives for strength are best suited for free weight barbell movements, except barbell rows, single-joint movements, and exercises performed with dumbells. The increased risk of injury that comes from using above maximal weights with barbell rows, single-joint movements, and exercises performed with dumbells, far outweighs the benefits of strength that comes with negatives for strength.
REST-PAUSE FOR STRENGTH
Description For Exercise #1 – Load up a barbell with a weight that you can only perform 3-4 reps of (above 90% of max) without rest, but instead of doing all 3-4 reps at once, rest after each rep for 10-15 seconds. This small amount of rest enables you to complete a few more reps than you normally would. Even one more rep, with a weight that is heavier than 90% of your 1RM is still a big difference.
If you choose to pair antagonists together you can limit your rest to 1 ½ minutes between sets. If you are doing straight sets, and not pairing any other movement with the exercise you are performing, rest 2-3 minutes between sets to allow the nervous system to recover from the high intensity efforts.
Description For Exercise #2 – You can use the rest-pause for strength technique for your second exercise as well, just be sure to select your momentary 3-4 rep max. If you do choose to use the rest-pause for strength technique for a second exercise within the same workout, then you simply follow the guidelines outlined for exercise #1.
Your other option for a second exercise would be to perform the second exercise with a relative strength, or functional hypertrophy protocol. Your options would then be to perform the second exercise for 5 sets of 3-5 reps, or 3 sets of 6-8 reps depending on your goal.
PRACTICAL APPLICATION OF REST-PAUSE FOR STRENGTH
A1) Bench Press, 5 sets, 4-6 reps done in rest-pause fashion, 40X10-15 tempo, 1 ½ minute rest
A2) Weighted Wide Neutral-Grip Pull-Up, 5 sets, 4-6 reps done in rest-pause fashion, 40X10-15 tempo, 1 ½ minute rest
B1) Low Incline Dumbell Press, 3 sets, 6-8 reps, 30X0, 1 ½ minute rest
B2) One-Arm Dumbell Row, 3 sets, 6-8 reps, 20X1, 1 ½ minute rest
EXERCISES YOU SHOULD USE
As far as exercise selection is concerned, the most appropriate exercises for rest-pause for strength are free weight barbell exercises that enable you to rack/putdown the weight, and unrack/pickup the weight as quick as possible to maximize the training effect.
EXERCISES YOU SHOULD NOT USE
Exercises that are NOT appropriate for this technique are traditional barbell rows, lying and seated triceps extensions, and exercises where you are using dumbells.
Barbell rows are inappropriate because holding the bar with the arms lengthened between reps places a tremendous amount of stress on the lower back. While the prime movers involved in the barbell row may be somewhat relaxed between reps, the lower back remains active and will become a limiting factor the longer the set goes on, increasing the risk of injury.
Pendlay rows on the other hand are slightly more appropriate because the bar actually rests on the floor between reps. If your grip strength is great enough that you can row the bar without the use of straps then pendlay rows are very appropriate because you can stand up between reps and allow the stabilizing muscles of the lower back to rest between reps. If you require the use of straps however, pendlay rows are not so appropriate because you have to remain strapped to the bar between reps, which means you’ll likely have to remain in a bent-over position and the lower back will have to support the weight of your upper body, and can become a limiting factor and even lead to injury.
Lying and seated triceps extensions are inappropriate only for those training on their own, without a training partner. If you are training on your own, you’ll lose too much time and energy putting down, and picking back up the weights between each rep.
Exercises performed with dumbells, especially presses, are inappropriate because too much energy will be lost putting down, and picking back up the weights between reps. The only exercises with dumbells that would even be considered slightly appropriate would be dumbell curl variations (incline, standing, seated) because you won’t lose much time at all between reps. With presses, getting them into, and out of, the starting/finishing position requires a great deal of time and energy.
CONCLUSION
In conclusion, rest-pause for strength is best suited for free weight barbell exercises that enable you to putdown and pickup the weight with minimal effort in minimal time. Traditional barbell rows, lying and seated triceps extensions (unless you have a spotter), and exercises with dumbells are not a good choice because too much time and energy will be lost between reps just getting into position to perform the rep, unless the exercise is a curl variation.
ISOMETRICS FOR STRENGTH
This technique requires a power rack.
Description For Exercise #1 – Break the exercise down into three different phases (the bottom range, the middle range, the top range) throughout the range of motion. Adjust the pins in a power rack accordingly to each phase of the lift as you go. Perform 3 sets of 4-6 reps for each phase starting at the bottom range and working your way through to the top range. With each rep, press/pull the bar as hard as possible against the pins. On the last rep hold the bar against the pins for as long as you can (if you can hold it for longer than 8 seconds, the weight was too light).
Unless you have access to TWO power racks, it is very difficult, and inappropriate, to pair antagonists together. Therefore rest between sets should be two minutes.
Description For Exercise #2 – Perform the same exercise as the one you did with the isometrics, but this time through a FULL range of motion with a relative strength, or functional hypertrophy protocol. Your options would then be to perform the second exercise for 5 sets of 3-5 reps, or 3 sets of 6-8 reps depending on your goal.
PRACTICAL APPLICATION OF ISOMETRICS FOR STRENGTH
A) Low Range Deadlift, 3 sets, 4-6 reps, 21X2 tempo, 2 min rest
B) Mid Range Deadlift, 3 sets, 4-6 reps, 21X2 tempo, 2 min rest
C) Top Range Deadlift (Rack Pull), 3 sets, 4-6 reps, 21X1 tempo, 2 min rest
*D) Deadlift, 3 sets, 6-8 reps, 50X0 tempo, 2 min rest
*D) is exercise #2 described above.
At the completion of all your sets for one exercise from A-D, you can perform isometrics for strength with another exercise for a different bodypart. An example would be to perform barbell curls and close-grip bench presses in the same workout on an arm day.
EXERCISES YOU SHOULD USE
As far as exercise selection is concerned, the only appropriate exercises for isometrics for strength are free weight barbell exercises. Unlike drop sets for strength, negatives for strength, and rest-pause for strength, barbell rows are appropriate for isometrics for strength. Single-joint barbell exercises like barbell curls, and lying triceps extensions, are also acceptable.
EXERCISES YOU SHOULD NOT USE
Exercises that are NOT appropriate for this technique are pull-ups/chin-ups, and exercises performed with dumbells. It is impossible to push/pull your body, or two dumbells into the pins within a power rack for isometrics.
CONCLUSION
In conclusion, isometrics for strength are only possible for barbell exercises within a power rack. It is impossible to press, or pull, dumbells into the pins on the side of a power rack, as well as pull your body into the pins.
BONUS STRENGTH TECHNIQUE – NEGATIVES + DROP SETS FOR STRENGTH!
This strength technique requires a power rack, and combines the use of negatives for strength, with drop sets for strength. With negatives, you are using loads that are greater than your 1RM concentrically, so unless you have a spotter, you can only really perform 1 eccentric rep.
However, if you reduce the weight immediately after performing your negative rep like you would when doing a drop set, you can quickly jump back into position and perform a concentric rep from the bottom position, with your max, or slightly less than.
From there you can either rack/putdown the weight, or perform another eccentric repetition. If you perform another eccentric repetition, you can once again reduce the weight to your momentary maximum and perform another concentric repetition. You can go on in this fashion until reaching the desired number of reps. I wouldn’t recommend more than 4 drops, or 5 total sets of 1.
Because this technique combines above maximal loads for repeated efforts rest intervals should be at least two minutes, whether you pair antagonists together or not.
Due to the extreme intensities used, you would only apply this technique for the first exercise of the workout.
Your options for a second exercise, should you choose to do one, would be to perform the second exercise with a relative strength, or functional hypertrophy protocol. Your options would then be to perform the second exercise for 5 sets of 3-5 reps, or 3 sets of 6-8 reps depending on your goal.
PRACTICAL APPLICATION OF NEGATIVES + DROP SETS
A1) Bench Press, 5 sets, 3-5 reps done in drop set fashion, 10 seconds to lower, 2 minute rest
A2) Weighted Narrow Neutral-Grip Pull-Up, 5 sets, 3-5 reps done in drop set fashion, 10 seconds to lower, 2 minute rest
B1) Inertia Incline Press, 5 sets, 3-5 reps, 31X0, 1 ½ minute rest
B2) Inertia Barbell (Pendlay) Row, 5 sets, 3-5 reps, 21X1, 1 ½ minute rest
EXERCISES YOU SHOULD USE
As far as exercise selection is concerned, the most appropriate exercises for negatives + drop sets are the same as negatives for strength. Free weight compound barbell movements are the only appropriate exercises for this advanced technique.
For those who choose to use deadlift variations you’ll need a power rack to help you get into position to perform the first negative rep, as it is obviously impossible to lift more than your maximum concentrically off the floor to get into the starting position to perform the first negative rep. Every rep after that can be performed from the floor.
EXERCISES YOU SHOULD NOT USE
Exercises that are NOT appropriate for negatives for strength are barbell rows, single-joint exercises, and exercises performed with dumbells for the same reasons as they are for negatives for strength above.
CONCLUSION
In conclusion, negatives + drop sets are best suited for free weight barbell movements, except barbell rows, and exercises performed with dumbells for the same reasons as they are for negatives for strength above.
If you have any questions about the strength training techniques in this article, and how to apply them in a practical situation, feel free to contact me at ben@paramounttraining.ca. I'm available for online consulting and personalized program design, as well as one on one training if you are located in the Greater Toronto Area (GTA).
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