10 workout «tricks» from Ilya Timko

Author: Timko Ilya - master of the whole project and fitness trainer.
2015-11-01

In this article, I will share some of my favorite specific training techniques that I use on myself and my clients, which yield good results. Everything I'll discuss has been tested by me multiple times. There will be 5 tips for men and 5 tips for women, although this division is conditional, as all these tips can be applied by both men and women.

For Men

1. Drop Set in Squats

I do it as follows. After warming up with squats, I load the barbell with 5 15-kg plates on each side. This totals 170 kg. Two assistants stand on either side. I start squatting 170 kg for as many repetitions as I can manage. Once I reach my maximum, the assistants immediately remove 15 kg from each side, and I continue squatting, now with 140 kg (the barbell remains on me!). This continues: 110 kg, 80 kg—until there is only 50 kg left on the bar, and I force myself to do about 10-12 more repetitions. You can read more about drop sets here.

This results in a mega set of approximately 30 repetitions. Usually, after such a set, I feel quite bad, but that no longer matters as the goal has been achieved. One such set, performed once a week, is enough for significant gains in leg strength and mass. However, there's one condition: you must push yourself to the absolute MAXIMUM.

Give it a try. Just choose a weight that suits you. For example, it might be 100 kg, and you should lower by 10 kg instead of 15. But remember: 1 set and to failure!

2. Static Hold in Pull-Ups

I use this technique to increase the number of pull-ups. In just one month, your pull-ups will increase by 20% - 25%. Here’s how it works: Attach enough weight to your waist so that you can perform 5-8 repetitions. If you struggle to pull up as it is, then do it without added weight. After completing the last repetition, do not lower yourself down; instead, hang where your chin is just below the bar (as shown in the photo). You should aim to hang for as long as possible.

It's understandable that your arms will gradually straighten, but that's normal. You should do this at the end of each set. Usually, you can hang for 10-20 seconds. It works without fail. On average, if you can do 15 pull-ups, with this method, you can increase your reps to about 20 in two months.

3. Bench Press with Chains

In our gym, we have 4 chains that weigh 10 kg each. When all are added to the bar, at the top of the lift, the total weight increases by +33 kg, and at the bottom by +15 kg. The difference between the top and bottom of the range is approximately 18 kg. For example, with 100 kg on the bar and 4 chains, when the athlete lowers the bar to their chest, it weighs 115 kg, and when they press it, it weighs 133 kg. This is an example specific to our gym; the numbers may vary for you.

Bench pressing with chains for a couple of months will show you an increase in your press by 5-10 kg. The key is that using chains allows for excellent training at the lockout, which is often a weak point for many individuals. The more chains added to the bar, the greater the benefit from this exercise. This means the bigger the difference between the weight of the bar at the bottom and the top. The drop should be at least 10 kg.

4. Weighted Push-Ups on Riser

Place your hands on risers (as shown in the video). This is done so that you can lower yourself farther than usual. However, unlike in the video, you should also place your feet on the risers. Add enough weight on your back so that you can do 10-15 repetitions—no more. These push-ups not only build strength and mass in your chest muscles but also increase your bench press. You will especially feel this improvement when pushing off from your chest during the press. Of course, this method will only be effective if you lower yourself below the risers.

5. Push Jerk from the Chest

This exercise is technically complex, but it is quite manageable for the average gym-goer. The essence of the exercise is shown in the video. It resembles a standing press, but you assist yourself with your legs. This way, you can lift weights approximately 20%-30% more than with a strict standing press. By practicing this technique, you will increase your shoulder strength and be able to press standing more than 10% after just 2-3 months. The weight should be set so that you can only do 2-6 repetitions, meaning you should focus solely on strength.

For Women

1. Incline Dumbbell Presses and Flyes

For women, it is essential to train the upper chest area to make the breasts appear larger and higher. Of course, this won't yield dramatic results, but it can help to an extent. This is why I often use such a superset for chest training for women:

This effectively loads the upper chest specifically. Give it a try! You can use a barbell instead of dumbbells. It doesn't matter. You can read more about women's chest training in this article.

2. Barbell Bent Over Lunges

I couldn't find a video for this, so I had to record it myself. The difference between regular bent-over lunges and this exercise is that in my version, you set your legs as you would for barbell lunges. That means one leg is in front and the other is behind. You lean forward, doing the necessary number of repetitions. Then you immediately switch legs and do the same number of repetitions on the other side. This creates a hybrid of lunges and bends. So, like with lunges, you initially load one glute and the hamstrings, and then the other. However, I recommend this exercise only for experienced women, as bent-over movements, in general, are quite complex.

3. Superset for Abs

The difference in my superset is that I combine two exercises for the abs, one of which is a crunch and the other is a leg lift. It’s best to start with the leg lift. For example, this variant:

With this superset, you work the entire core plus the iliopsoas muscles. Alternatives like crunches + crunches or leg lifts + leg lifts are unbalanced. Therefore, when performing a superset for the abs, always include one exercise focused on crunches and another focused on leg lifts.

4. Squats with a Pause at the Bottom

This exercise is performed just like regular squats with a barbell on your shoulders. The only difference is that when you sit down, you must pause in that position for 2-5 seconds. You should go low enough (as shown in the video). Naturally, the weight should be about one and a half times lighter than usual. Your glutes will be extremely sore the next day from these squats. Guarantee 100%. The number of repetitions should be 10-15.

5. Calf Training with Alternation

For those looking to increase their calves, here's a proven method: After every exercise in your training session, do 1 set of calf raises on a machine. However, there are a few nuances:

1. Alternating:

This means one set standing. After the next exercise, do one set seated. And so on.

2. Each set should be done to failure and aim for 20-25 repetitions. Choose an appropriate weight accordingly.

3. This method should be applied for a sufficient duration—approximately 3 months.

This alternation is necessary because standing primarily works the gastrocnemius muscle, while seated targets the soleus muscle. It's important to incorporate this in every workout, as the calf muscles are very endurance-oriented. I must note that this method is intended solely for hypertrophy, not for reduction.

And that’s it! Of course, any trainer has many more techniques at their disposal. However, I aimed to provide you with the most interesting and unusual ones so that you could learn something new. I reiterate that the division into male and female tips is conditional; I just mainly practice the male tips with men and the female ones with women. Good luck!