Yo, what’s going on guys?
Troy here with Muscle Tactics.
Got the Tower of Gains behind me, just climbed it.
Got a little lat and back workout in.
So that’s the Tower of Gains, I come up here and climb it every once in a while.
I’ll do a video showing you guys one of these days, but I want to get into advanced
training techniques to unleash the beast.
So I want to get into four really powerful advanced training techniques that are going
to help you unleash all kinds of gains, get you guys jacked, you know, burst through those
plateaus.
Do not go in the gym and repeat the same boring ass workout every single time.
You guys want to be doing new things.
Always be throwing new overload on your body, going through new workout techniques.
So I hope these four, you know, advanced training techniques are new to you.
I hope you guys can implement them into your, you know, training right away.
And definitely let me know your feedback on what you guys think.
The first one, we have an entire video breaking down how to implement it into your training
routine, but it’s called German Volume training.
And if you guys want to know a lot more about German Volume training, make sure you watch
the video that I did explaining, you know, German Volume training.
How to set it up.
How to set up your workout schedule with it.
The whole nine yards.
But German Volume training essentially is going to put the maximum amount of overload
on your body’s largest and strongest muscle groups.
You’re going to be doing 10 sets of the most powerful compound exercises.
You’re going to stick in the 8 to 10 rep range.
And you’re only going to rest 60 to 75 seconds between sets.
So it is going to unleash maximum anabolic response in your body.
You’re going to jack up your testosterone levels.
Put the maximum amount of overload on your body.
There’s people who do German Volume training that haven’t even, that have been training
for five to ten years that did this for six to eight weeks and gained ten pounds of solid
lean muscle mass.
And these are people who are at a plateau, who had been training for long periods of
time.
So, German Volume training, a really powerful advanced training technique to pack on lean
muscle mass.
Next up we have opposing muscle group supersets.
This is one of my favorite strategies for, you know, really building lean muscle mass,
increasing those anabolic hormones.
Arnold Schwarzenegger did this back in the day with his chest and his back.
You can do this with your quads and your hamstrings, but opposing muscle group supersets are going
to elicit an incredible response on your body; you’re putting so much overload.
And you’re actually going to feel stronger.
For instance, if you do pull ups, or you do lat pull down, or seated row, you get that
blood pumping in your back muscles, and all the sudden you go down on that bench-press,
you get that pump in your back.
You just feel stronger.
You feel like you have such a solid base.
I’ve noticed that I feel really strong on my bench-press when I do these push-pull supersets,
and I do a back exercise followed by a chest exercise.
So, so many creative ways that you can do this, but it all comes down to opposing muscle
group supersets.
So you got your tri's and your bi's.
You can even do, you know, you do your chest and your back.
That’s a classic opposing muscle group superset.
Obviously your quads and your hamstrings.
And obviously, you know, you have your traps and your shoulders you can do together.
Not necessarily opposing, but still really powerful to do in a superset fashion.
The third advanced training technique is drop sets.
Now drop sets, I’m sure a lot of you guys have done it before, but you can do them with
any single muscle group, with any exercise.
So if you guys are really struggling on your gains, try drop setting, you know, deadlift
or squat.
I know a lot of guys who drop set bench-press.
And for those who aren’t familiar with what drop sets are, what a drop set is is you’re
essentially doing 4 or 5 sets, you know, interval with no rest in between.
You’re starting off really heavy and you’re stripping, you know, 10 – 20 – 30 percent
of the weight off for every single set.
So for instance, like a drop set on the bench-press, say your max is around 330 pounds, you might
do 315 for 3 – 4 reps, strip some weight off, then you’re doing 295 till failure,
then 255 till failure, maybe 225, then your last set you get all the way down to 135.
And you will be amazed at how, you know, tired and exhausted your muscles feel after doing
all those proceeding super sets.
So the whole point is you want to go to a failure on every single set.
And you’re basically, what drop sets allow you to do is do more sets in less time.
So the more sets you can do, the more different kinds of overload you put on your muscles,
the more you vary your rest times, this has a powerful anabolic response on your body.
It’s going to help you burn fat, build muscle.
It just anything that you can do, anything that you can exert on your body that’s different
than what it’s used to is going to give you powerful results.
So drop sets are a really powerful advanced training technique.
The fourth advanced training technique is something called a rest-pause set.
And what you do with a rest-pause set is you start off with a weight that you can do between
8 and 10 repetitions.
So say you’re on the bench press or say you’re on the barbell row, you’re going
to go till failure, and failure should be between 8 and 10 reps.
So what you’re going to do is you’re going to rest for 20 seconds.
You’re going to keep the weight the exact same rate.
And then you’re going to instantly go into that next set after a 20 second rest.
So ideally you’re going to be doing, you know, say 10 reps on that first set.
And after that 20 second rest you may only be able to do it, you know, 3 – 4 – 5
reps, but that’s the whole point of these rest-pause sets.
You’re putting maximal overload on your muscle when it’s already tired.
So you’re putting, you’re pre-exhausting the muscle on that first set.
You’re only resting 20 seconds, so that doesn’t even allow enough time for the oxygen
in the blood to pump back into the muscle, and then you’re putting more overload on
it.
So this has an amazing anabolic effect on your body.
It’s going to help you guys build muscle mass.
So rest-pause sets, you can implement it with any single exercise, but if you guys do it
with compound exercises, you guys will get fucking jacked.
You’re going to unleash the beast.
You’re going to see some incredible lean muscle gains.
So those are four advanced training techniques to help you burst through plateaus, increase
your muscle mass, overall just become jacked.
You know, it’s so important guys, you know, when I haven’t been going through, when
I’ve been going through periods where I haven’t been gaining lean muscle mass and
I haven’t seen the gains that I want, it’s because I’m going the same workout over
and over again.
Do not fall into this trap, you know.
That’s why we try and throw so many videos out at you guys that are all these different
training techniques, all these different philosophies.
It’s not that, you know, it’s not that one or the other is better, it’s that new
things on your body will have an incredible anabolic response.
It’s the whole thing is your body is really stubborn.
It’s not just going to grow lean muscle mass.
It only grows when it’s forced to adapt to the new overload being presented on your
bodies, so that’s why it’s so crucial that, you know, every single month or two
you’re incorporating new training philosophies, you know, doing rest pause sets, doing drop
sets, opposing muscle groups super sets.
Then maybe you go through a 6 – 8 week period where you’re doing German Volume training.
Don’t get stuck in a routine.
Always incorporate new things.
You guys will see non-stop gains.
I don’t care how naturally skinny you are, how big of a hard gainer you are, you always
have to incorporate new things.
You will see amazing, amazing results.