Below we have listed the most common training methods used in gyms today. I’ve always found the best way is to try each one out and see what works for you.

No two training methods work the same for anyone – it is all a matter of finding which is the most effective for you as an individual. For me personally, I enjoy pyramid training, supersets, cheats and strict repetitions. My body reacts better to higher reps and lower weights and does not seem to do so well under a low reps and massive weights regime.

I train by instinct – and this is only something that you get with experience over a number of years. You get to know how your body works and when its good to push harder and heavier and when to back off a bit or even give yourself a rest. Over-training is your worst enemy! More is not always good as you can quickly find your body ‘over-trained’ and in this state you can actually go backwards NOT forwards.

Its pretty easy to spot the signs of ‘over-training’ you will wake up feeling very tired, lethargic, stiff and generally under the weather. You have taxed your nervous system  and adrenal gland to the point where it needs some R&R. The only thing to do is give training a break for a few days, let your body recover and then go back to working out and reassess what you were doing before your body ‘felt like hell’.

Straight Repetitions:

The most basic system used in training. It consists of a set, usually 6-15 repetitions, performed continuously until completed. As you get towards the last few reps, more and more muscle fibres are involved. You never get to a situation where 100% of muscle fibres are stimulated, as our bodies are not designed for such a high level of exertion. You should aim for between 3-6 sets.

Cheat Repetitions:

Or sometimes reffered to as “loose style”, can be a very effective training method if executed correctly. Each rep is performed in the normal strictly controlled method, until you can only move the weight by gently using other muscle groups to assist you in completing further reps. Never jerk or ‘snap’ a weight – this is the quickest way to an injury.

Forced Repetitions:

If, you like using a training partner this is one of the best ways to workout. When you get to the point where you cannot complete another rep, get your partner to gently assist you by placing their hands under the bar/dumbbells and exert only enough pressure to allow you to gain momentum to complete the rep.

It is advisable to limit the number of ‘forced repetitions’ to a maximum of 3.

Strict Repetitions:

This is the method to which every trainer should aim for. Completing reps in a strict style under total control not only maximizes effort, but ensures you avoid injuries. Start the lift out slowly and concentrate on your form, no jerking, no back bending or knee bending. Lower the weight in the same way. You might not use as much weight – but it is very effective.

Rest-Pause Repetitions:

This is a good training method to break up your usual workout. Load up a barbell with sufficient weight to allow you to complete just one rep. Then have a rest for say 30 seconds, then complete another rep and rest again. You are allowing your body to partially recuperate and it’s a good way to improve ligament and muscle strength.

Super Set Repetitions:

These are just a method of alternating two exercises one after the other in quick succession. For example the most common ones are biceps curls followed by triceps extension, thigh curls and leg presses, standing press and upright rows etc. This method is sometimes reffered to as ‘push-pull’ however muscles can only contract – not push – but I’m sure you get the idea.

It is not a good idea to base all your training around this method as your body can quickly go into ‘overtrained’ mode and you will find your workouts somewhat unproductive. If, on the other hand you find your training has before a bit stale try this out for a few weeks and notice the difference.

Compound Training Repetitions:

This is a training system for the more advanced trainer. It involves doing a number of exercises, with little rest in between for one specific muscle group. A leg workout would be leg presses, squats, leg extensions, leg curls and then a short rest before doing it again for a total of 3-4 sets.

Peak Contraction:

Is any exercise where the muscle is under the greatest amount of stress at the end of an exercise. Most curl exercises do not produce peak contraction as you gain some relief at the top or bottom of the repetition. The same thing happens with squats and bench presses.

Peak contraction is reached in exercises such as triceps kickbacks, wide grip chins, wide grip rows, thigh extensions etc. A number of machines in most good gyms allow you to reach peak contraction, and even stopping an exercise at the mid point will produce the same effect (also known as partials or halfreps).

Pyramid Training:

This is my favourite was to train, firstly because it is so simple and secondly, because it seems to work for most people.

You start off with a light set of reps to warm the muscles up (15-20 reps). Then you add some weight and do 15 reps, add some more weight and do 12 reps and so on and so forth till you reach a minimum of 6 reps. Then you take off some weight and do 8 reps and so on losing weight and adding reps, as you go down the other side of the pyramid.

Training Methods