Designed to increase training load to failure (sometimes intensity, sometimes volume, or even density), variable sets are useful alternatives to improve strength (in different forms) and / or muscle hypertrophy.
Below we will briefly describe what we could define as the 18 main types of variable series, trying to briefly expose the fundamental characteristics that distinguish them.
which allows you to perform about 10 repetitions (rep).With this you will perform only 5 reps, followed by a pause of 10 "", repeating the cycle until failure (technical, concentric or eccentric).
The goal of the interrupted series is to increase the number of total reps (volume training parameter) while guaranteeing a high intensity.
- up to muscle failure. or of the descending series, it is first of all necessary to identify the overload that allows the set to be performed up to the technical failure.
Arriving at the inability to continue, the weight will be reduced by 20-30% and then restarted. The cycle will end at the pre-established number of mini-sets (eg 3-4 reps).
Isotonic machines and cables are particularly suitable for stripping.
, therefore with high training density. : adjust the safety bars at the point where you want to generate strength (for example for the bench press a few cm above the chest); with a fairly light barbell, push from below against the bars and generate maximum force for about 6-10 "; continue for 2-3 reps;
As for the isometric rep, there are several systems to "exploit" the load in an eccentric way, let's see the most used:
- Additional negative repetitions: this is the most common modality. Perform a "normal" series but, once it fails, the partner will help us to execute the concentric movement while it will be totally up to the trainee to finish the eccentric phases. to keep the eccentric phase at least 4 ".
- Pure negative training: set an overload> 20% of the maximum. With the help of one or two spotters, lift the load to the starting point and start with an "eccentric of 5"; continue as long as you can maintain this speed. Obviously, between one rep and the other the load will be brought back into starting position from the assistants;
- Forced negative reps: set an overload <20% of the ceiling and raise it to the starting position. At this point, a spotter will push the resistance down to cause a larger eccentric load; pay attention to the load so that the descent is slow and well controlled. Once in the low position, our spotter will release the load and we will carry out a concentric repetition. Go on like this until concentric inability is reached.
at 20 repetitions it is performed with a load that allows you to perform 12 repetitions. Afterwards, a 10-15 "pause will be applied and it will resume ending with failure. All this must be repeated until a target of 20 reps is finished.
