The use of variable series is recommended to "surprise" the muscles during a period of stalemate, to increase the intensity of the training and to give variety to our workouts; as these are high intensity techniques, they must obviously be used in moderation, so as to avoid paying too high a price for the infamous super training. To avoid this it is good practice not to include too many variable sets within the same workout, especially for the same muscle group, and not train with variable sets for many workouts without ever interrupting.
Reasoning on the composition of each muscle, then on the type of fibers that make it up, it is easy to see that what may be ideal for a muscle group may prove to be a failure for another.
Let's go into the specifics now and see what it is:
INTERRUPTED SERIES
Set a weight that allows you to perform about 10 repetitions (but do only 5), rest 10 seconds and start again; go on like this until you reach muscle inability.
The use of interrupted series is a good way to get used to using a high number of repetitions.
BURNS
As the name implies- "burns" - the use of this technique causes a strong burning sensation.
Perform a "normal" series. When we are close to the point of incapacity, perform only partial movements, a range of movement then in the weakest or strongest range of the exercise. Even if it is a short movement it is essential to avoid injury by not "tearing" the load, but always keeping it under control.
DESCENDING SERIES (STRIPPING)
Choose a load that allows you to perform a series: once you reach the incapacity, lower the weight by 20% - 30% and continue again until you become incapacitated. Continue for the number of miniseries decided.
PROLONGED SERIES
Perform a series until you reach the right number of repetitions for the muscular incapacity, then rest for 60 seconds and start the exercise again with the goal of performing half the number of repetitions of the first series. Go on like this until you get to be able to perform only single ones and continue until this too is no longer possible. Usually, to maintain a high intensity, the 60 seconds will decrease with the passing of the series, up to about 15 seconds between the single repetitions.
This technique is also decidedly profitable to get used to a high number of repetitions.
FORCED REPETITIONS
The help of a training partner is a must to perform forcing.
Perform the series until incapacity, then get help for 1-2 more repetitions. It is important that the speed of execution of the repetitions remains unchanged and that the companion gives only a little help.
GIANT SERIES
It consists in performing 4-5 exercises for a muscular district with a rest from 20 to 30 seconds between one and the other and repeat everything for 3-4 times. It is also possible to perform it on different muscle groups: in this way the training becomes a sort of circuit and is suitable for those looking for a full body where the heart rate remains high for the entire workout.
HEAVY AND LIGHT
Perform a heavy set of an exercise up to the inability, reduce the load by 50% and resume the series until exhaustion. The second series can be performed with a different exercise: in this case the weight must be set so that muscle exhaustion is reached after at least twice as many repetitions of the first series.
ISOMETRIC
Usually during the performance of isometric repetitions the athlete tends to hold his breath, so this method should be avoided for all those who suffer from hypertension. Isometrics are good for increasing strength and overcoming difficulties at precise points in the range of motion. Isometrics can be performed in multiple ways:
Power rack isometrics: adjust the safety bars at the point where you want to generate force (for example for the bench press a few cm above the chest), then with a light enough rocker push from below against the bars and generate maximum force for about 6-10 seconds. Continue for 2-3 repetitions.
Self-contained isometrics: complete the complete ROM with each repetition, keeping the load steady for 2-4 seconds in the chosen points of difficulty to complete the desired number of repetitions.
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