In our unbeatable female and male transformation guides we include a variety of lifting protocols;
The above video breaks down and demonstrates each of the listed lifting protocols, which are further explained below:
3 drop sets of 8 reps to 10 reps
Here you will complete 8 reps of a given exercise, before immediately reducing the weight and performing 10 more reps of the same exercise.
For this you would reduce the load on the bar, resistance on the machine or weight of dumbbell by around 30-40% between the heavier set and the ‘drop set’.
This is also known as a ‘strip set’ or ‘down the rack’.
It can be used to use a heavier weight for a portion of an exercise you struggle to increase the weight on (i.e. lateral raises or bicep curls) or simply to increase the volume/intensity.
3 supersets of 10 reps to 10 reps
Here you complete 10 reps on one exercise, and then immediately switch to another exercise for a further 10 reps.
For this we would generally suggest the more complicated/heavier exercise first, and the muscle group you are prioritising first.
Supersets can be used on the same muscle groups, with single leg work and with opposing muscle groups (i.e. the triceps and biceps, or the chest and back).
These are good for people working under a time constraint, to up the volume or intensity and to pair less taxing exercises like bicep curls and tricep push downs.
4 rest pause sets of 6 reps
See more on this lifting protocol here, and within the video above.
Essentially you use a weight where you fail at around 6 reps. You then remove the load/tension (put down the weight) and rest for 20 seconds, before using the same weight and completing as many more reps as you can until failure.
Here you complete 4-6 exercises back to back on the same, complimentary of opposing muscle groups.
We would suggest using a weight that allows for 8-10 reps, and putting the most complicated moves first. For example this would mean the compound lifts (multi joint exercises like bench press, squats or deadlifts) first, before machines and lastly isolation (single-joint exercises) moves.
You opt for 90-120 seconds rest between giant sets, but minimal rest between exercises.
Please see an example below:
These are good for use in more basic gyms such as holiday or apartment communal gyms, and when time constrained.
4 negative sets of 3-4 reps
Here you focus on solely the downward or return phase of the move; the downwards phase on both the bench press and pull ups for instance. You control the move at a consistent speed over 3-5 seconds, and use minimal energy to get back to the peak of the rep. you achieve this using a spotter on bench, and by jumping to the peak on pull ups.
We wouldn’t use negatives for any exercises except pull ups and bench press (with a spotter/assistant).
These are great for building strength, confidence and skill with these two lifts.