Weight lifting, for it to be effective must involve some effective muscle building techniques. Though you must remember that these techniques cater to advanced body builders who have reached limits with their workouts. Some of these techniques involve super sets, negatives and drop sets.

Drop sets are defined to be a technique in body building that forces you to continue an exercise with a lower weight once muscle failure has been achieved at a higher weight. Basically you could do some bench presses for 10 reps at 100 pounds then proceed to doing 10 reps for 90 pounds then 10 reps for 80 pounds and so on. There are some extremists that actually go to the extent of reducing 10 pounds at a time until they are left with just the bar. These are of course extreme cases and are only practiced by experienced body builders. A very effective muscle building techniques.

Another great technique for building muscles are super sets. They are essentially two or more exercises performed back to back, targeting opposing muscle groups without rest between the exercises. These types of exercises shock your muscles with the amount of work and effort they require, resulting in an effective muscle buildup. An example would be doing bicep curls followed by some triceps extensions or bench press followed by some single arm dumbbell row for your back. These are just examples and you can create your own super set as long as you take into consideration the muscles they are targeting.

The last technique called negatives are the most effective of the three. A lot of people don’t realize the importance of this and most of them actually disregard this totally. When you lift weights and you push the weights away from you, your muscles contract and perform a positive. As you lower the weights or release the tension you are performing a negative. You actually work the tendons more in a negative movement than you do a positive. Negatives are the best muscle building techniques for tendons. This however makes the most challenging technique to execute.

To summarize, weight lifting involves some good technique as well as any other sport. You are not limited to the three mentioned above but those are what I consider the most effective techniques. I wouldn’t recommend this for beginners as they might be shocked by the amount of effort they require. Nevertheless if you are up for the challenge then you can try these for a day and see if your body can immediately adjust to the exercises.

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