Unconventional training methods

Author: Mikhail Ziborov - author of the site makefitness.pro.
2020-10-15

For many, training is just mindless movement of the barbell up and down. This approach is somewhat relevant for complete beginners, when there’s no point in complicating things or applying different methods. However, for those who have been lifting for a year or more, it’s time to think about diversifying your training. There are several methods for that.

Unconventional Training Methods

Time Under Tension. This method differs from simply lifting and lowering the barbell in that it allocates specific time for raising and lowering the weight. For example, in the bench press, you might allocate 1 second for the lift and 3 seconds for the descent. The idea is to increase the time spent performing the exercise.

Let’s say you bench press 50 kg for 10 reps. Under normal conditions (simply lifting and lowering without a timed component), it would take you about 25 seconds. Performing the exercise based on time (1 second to lift, 3 seconds to lower) would take you 40 seconds. The difference is 15 seconds.

In the second case, you spent an additional 15 seconds under load. This results in more energy expenditure and additional muscle fatigue. This method helps to overcome “plateaus” (stagnation), diversify workouts, stimulate muscle adaptation, and promote growth, etc.

By the way, you can learn the exact techniques for exercises with barbells, dumbbells, and other equipment (in the gym and at home) HERE!

Statodynamics. The dumbbell bench press in its typical execution is dynamic (the dumbbells are moving). If you simply lie down and hold the dumbbells above your chest, that’s static (the dumbbells are not moving). But there is a method called statodynamics, where one dumbbell moves while the other is held in place.

Statodynamics can be performed in two ways:
- simplified;
- complicated.

Simplified. Let's take the same dumbbell bench press. In the simplified version, one dumbbell is held straight up while the other is lowered to the chest and raised again. Then they switch roles (the first dumbbell lowers while the second one is held). The simplicity lies in the fact that the weight is held in a straight arm!

Complicated. Both dumbbells are lowered to the chest, but they aren't placed on it (they are held close to it). The first arm continues to hold the weight while the second lifts it back to the starting position. Now they switch roles again: the first lifts while the second holds, and so on.

Thanks to statodynamics, more energy is expended (due to the holding) and the stabilizing muscles work a bit differently (as you have to maintain balance). As a result, there is better activation of the stabilizers and an additional stimulus for muscle adaptation to the loads.

Unilateral Training. This involves performing exercises first on one side (arm, leg) and then on the other. Why is this important?

It all ties back to the nervous system: it sends a nerve impulse (from the brain through nerve fibers to the muscles), the muscles contract, and you lift the weight. The stronger the nerve impulse, the more you can lift (this is why it's advised to let the CNS rest even when the muscles are fully recovered). When you perform a dumbbell press standing with both arms, the nerve impulse generated by the brain must split to reach both arms' muscles. This division weakens the impulse. When lifting dumbbells with one arm, the impulse does not split. That’s why you can lift a 20 kg dumbbell for 20 reps with one arm and do the same with the other arm, but if both dumbbells are 20 kg, you won’t be able to achieve the same 20 reps.

Therefore, unilateral training is relevant for:
- variety;
- overcoming plateaus;
- further stimulating muscle growth;
- developing overall and specific strength, strength endurance;
- improving muscle interaction with a shifted center of gravity (greater involvement of stabilizing muscles).

You can learn more training tricks and details by following this link: https://makefitness.pro/category/novichkam/

Exercises Suitable for Time Under Tension, Statodynamics, and Unilateral Training

For Time Under Tension, the same exercises are suitable as in standard training: bench press, squats, deadlifts, pull-ups, exercises on cable machines, etc.

For Statodynamics, exercises with dumbbells, in the crossover machine, with resistance bands, using the hammer strength machine, with TRX bands and cross-corm machines, and partially with cable machines are relevant.

For Unilateral Training, it's useful to employ dumbbells, TRX, crossover machines, leg press platforms, hammer strength machines, and various resistance bands.

You can find these and other exercises suitable for both the gym and home conditions on our versatile resource MAKEFITNESS.PRO.