Advanced Training Methods

Achieving fitness goals requires consistent effort and well-structured workout routines. For those seeking to take their training beyond basic workouts, advanced training methods offer effective ways to break plateaus and accelerate progress. This article explores advanced training techniques suitable for fitness enthusiasts and athletes across Australia.

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Why Use Advanced Training Methods?

Advanced training methods are designed to challenge the body differently, stimulating muscle growth, enhancing strength, and improving overall athletic performance. These techniques provide variety, which prevents boredom and plateaus in progress.

Key Advanced Training Techniques

Here are essential advanced training methods for optimising workouts:

1. Supersets

Workout Example:

  • Bench Press (Chest): 3 sets x 10 reps
  • Bent-over Rows (Back): 3 sets x 10 reps
  • Rest: 30 seconds between supersets

2. Drop Sets

Workout Example:

  • Dumbbell Curls: 3 sets starting with 12 reps, then reduce weight by 20% each set immediately after failure
  • Rest: Minimal (10–15 seconds)

3. Pyramid Training

Workout Example:

  • Squats:
    • Set 1: 15 reps (light weight)
    • Set 2: 12 reps (moderate weight)
    • Set 3: 10 reps (heavy weight)
    • Set 4: 8 reps (heavier weight)
  • Rest: 60–90 seconds between sets

4. Interval Training (HIIT)

Workout Example:

  • Sprints: 30 seconds sprint / 60 seconds jog x 10 intervals

5. Circuit Training

Workout Example:

  • Circuit (3 rounds): Push-ups, Squats, Lunges, Burpees (10 reps each)
  • Rest: 1–2 minutes between rounds

6. Forced Reps

Workout Example:

  • Bench Press: 3 sets x 10 reps with 2–3 forced reps at the end assisted by a partner
  • Rest: 90 seconds between sets

7. Rest-Pause Training

Workout Example:

  • Squats: Perform a set of 8 reps, rest 15 seconds, then perform 2–4 more reps
  • Rest: 90–120 seconds between each complete set

8. Eccentric Training

Workout Example:

  • Bicep Curls: 3 sets x 10 reps, taking 4–5 seconds to lower each rep
  • Rest: 60 seconds between sets

9. Isometric Training

Workout Example:

  • Plank: Hold position for 60 seconds, repeat 3 sets
  • Wall Sits: Hold position for 45 seconds, repeat 3 sets
  • Rest: 60 seconds between sets

10. Cluster Sets

Workout Example:

  • Deadlifts: 5 sets of 2 reps each with 15–20 seconds rest between sets
  • Rest: 2–3 minutes after each cluster

Additional Proven Advanced Training Methods

11. 8×8 Training (Vince Gironda Method)

  • Squats: 8 sets x 8 reps
  • Rest: 15–30 seconds between sets

12. FST-7 (Fascia Stretch Training 7)

  • Cable Crossovers (Chest Isolation): 7 sets x 8–12 reps
  • Rest: 30–45 seconds between sets

13. Y3T (Yoda 3 Training)

Weekly Cycle Example:

  • Week 1: Bench Press (6–10 reps), Squats (6–10 reps)
  • Week 2: Dumbbell Press (10–14 reps), Leg Press (10–14 reps)
  • Week 3: Machine Flyes (15–20+ reps), Leg Extensions (15–20+ reps)

14. German Volume Training (GVT)

  • Bench Press: 10 sets x 10 reps at 60% 1RM
  • Rest: 60 seconds between sets

15. DC Training (DoggCrapp)

  • Incline Bench Press: 1 set rest-pause (8 reps, rest 15 sec, then 2–4 reps, repeat)
  • Deep Stretching: Chest stretch hold 60 seconds

16. Mountain Dog Training

  • Activation: Cable Row (2 sets x 12–15 reps)
  • Heavy: Barbell Row (3 sets x 8 reps)
  • Stretch: Dumbbell Pullover (3 sets x 12 reps)
  • Pump Finisher: Cable Pulldowns (3 sets x 15 reps)

17. HIT (High-Intensity Training)

  • Leg Press: 1–2 sets to absolute failure (12–15 reps)
  • Rest: 2–3 minutes

18. PHAT (Power Hypertrophy Adaptive Training)

Weekly Split Example:

  • Day 1–2: Heavy compound lifts (Bench, Squat, Deadlift) – 4 sets x 5 reps
  • Day 3–5: Hypertrophy-focused workouts – 3 sets x 10–15 reps

19. Myo-Reps

  • Dumbbell Shoulder Press:
    • Activation Set: 15 reps
    • Rest 10–15 sec
    • Mini Sets: 3–5 reps each until failure

20. The Meadows Method

  • Romanian Deadlifts: 3 sets x 8 reps (slow eccentric)
  • Dumbbell Pullovers: 3 sets x 10 reps (deep stretch)
  • Leg Press: 3 sets x 10 reps (isometric holds and partial reps)

Key Takeaways

  • Advanced techniques boost intensity and prevent plateaus.
  • Variety and proper recovery are critical.
  • Gradual implementation is essential for safety and effectiveness.

Frequently Asked Questions (FAQs)

When should advanced methods be used? Use when experiencing plateaus or seeking accelerated progress.

Can beginners use advanced methods? Beginners should master basics first, gradually introducing advanced methods.

How often should advanced methods be implemented? Start 1-2 times weekly, increasing gradually.

Implementing these methods strategically enables significant progress for fitness enthusiasts across Australia.

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