DPPT Advanced Resistance Training Guide

Description

This guide has been created not to change your training routine but to enhance it. These techniques and methods can be added to any training routine to increase intensity and results. The main thing to remember is no matter what technique or method you use that you control the weight and not let the weight control you.

Never lift a weight that is too heavy, you must have control and total muscle connection. I see it so often, people go heavy on the concentric phase and basically go limp during the eccentric phase of their movement or they will use momentum to move the weight without isolating the targeted muscle group.

I also see people reading from a program or card, going through the motions and training with nowhere near the intensity or resistance to stimulate muscle growth. Your muscles can’t count, so if your program says do 10 reps and you put it down when you could easily increase the weight or reps, then essentially you’re missing the point of the exercise. The exercise, number of reps and particular weight is just an instrument to put tension on the muscle. Going heavier isn’t necessarily going to be more beneficial if you don’t have proper form.
Put your mind in the muscle. The negative phase has been shown to produce more micro-trauma in the muscle, which leads to an increase in muscle breakdown, which in turn obviously leads to recovery and muscle building. Keep constant tension during your set, full ROM, squeeze at your peak contractions unless instructed otherwise in the particular technique description.