11 Advanced Bodybuilding Training Systems to Achieve Maximum Muscle Mass

Advanced bodybuilding training techniques and systems are designed to shock the muscles, overcome the stagnation of muscle growth, and increase the maximum stress on the muscles. The goal of all these advanced bodybuilding techniques and systems is to increase the volume of muscle mass (hypertrophy) that may have stopped growing for various reasons.

These training techniques and systems are designed based on the principles of resistance training. In contrast, some other techniques may be used to improve other athletic abilities of the individual, such as increasing speed, balance, coordination, agility, responsiveness, flexibility, and strength.

The techniques described in this article focus on muscle hypertrophy. This includes the growth of muscles, tendons, ligaments, joints, and bones. When training with these systems, you also need to strengthen your body’s support structures so that your muscles can adapt to these changes.

Shocking the Muscles

One popular theory for shocking your muscles is the progressive overload technique. This technique is based on the principle that in order to increase muscle mass, you need to gradually increase the amount of weight you are lifting. But this method is difficult to do in the long term.

If you followed this technique forever, you would have to weigh 200 kilograms, or people could bench press 750 kilograms! The progressive overload technique can be used for specific periods of time, but it is not the only way to stress your muscles.

Change your training program

To prevent muscle adaptation, you should change your training program every 6 weeks. This change can include changing the type of exercises as well as the techniques for performing them.

Variety in your training prevents your muscles from getting used to a specific pattern and forces your body to respond to changes. It also prevents your workouts from becoming monotonous and keeps you motivated.

Using a variety of techniques will shock your muscles. This shock includes increasing resistance, changing rest periods, using heavier weights, and changing your range of motion. Additionally, during the recovery period, your body prepares itself for new growth.

Important note:

This article is not a complete list of all advanced bodybuilding techniques. If you are familiar with other techniques, please share them with us in the comments section.

The amount of weight, rest, and number of repetitions in these training systems can be changed to suit your needs. Making personal changes to these methods will help you get the most out of your workouts and put the most stress on your muscles. Below, we will review 11 advanced bodybuilding training systems.

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1. Giant Set Technique

A giant set involves performing several different exercises for a specific muscle group. In this technique, one exercise is performed first, then without rest, the second exercise, and then the third exercise.

The weight used is usually moderate, and there is little rest time between each exercise. After completing a giant set, a 2-3 minute rest is usually recommended.

Example:

A giant set for the biceps consists of these three consecutive movements:

• Overhead bench press
• Standing cable pull-ups
• Dumbbell kickback

After performing these three movements without rest, rest for 2-3 minutes and then perform the next set.

💡 Do not miss this must-read guide: Why Do You Feel Weak and Tired During Exercise?

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2. Superset Technique

The superset technique involves performing several different exercise movements that are performed on two or more different areas of the body one after the other. In this method, the exercise movement for the first muscle group is performed first, then the exercise movement for the second muscle group is performed without rest, and this process continues.

The amount of weight in this technique is usually moderate to heavy, and the minimum amount of rest is considered between exercises.

The rest between each complete superset (for two or more muscle groups) is usually between 2 and 5 minutes.

Example:

A superset for the biceps and triceps could include a standing barbell push-up with a barbell French press.

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3. Assisted Rep Technique

Assisted reps are a training technique that stresses the muscles to the point of complete failure. This method is performed in a specific set and can involve very heavy weights with low reps or light to moderate weights with high reps.

To achieve full muscle contraction in this method, it is essential to have the help of a training partner.

Important points:

• Rest time between assisted reps should be minimal to maintain maximum muscle contraction.
• Rest time between sets that include assisted reps should be longer than normal to allow for full muscle recovery.

Example:

Perform a bench press at 90% of your maximum power for 6 to 8 reps and use a training partner to perform the final few assisted reps to maximize muscle contraction.

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4. Negative Rep Technique

Negative reps focus on specific muscle contractions in which the length of the muscle increases during contraction, as opposed to concentric contractions in which the muscle shortens during contraction.

This technique is usually performed with the help of a training partner and using weights heavier than the maximum one-repetition capacity (30% to 40% more).

In this method, in addition to the positive phase of the movement (lifting the weight), the athlete has a special focus on the negative phase of the movement (lowering the weight).

🔍 Looking for more insights? Best Rep Range for Muscle Growth and Fat Loss

Important points:

• The movement of the weight should be done very slowly and controlled so that the muscles are under stress for a longer time.
• The pause time between repetitions should be minimized to maintain constant stress on the muscles.
• The rest time between sets is usually longer because the muscles need more time to recover.

Example:

In the barbell bench press, use a weight heavier than the maximum one-repetition capacity. Slowly lower the barbell to the chest and then return it to the starting position with the help of a training partner. Continue this process until the end of the set.

Important note: The negative rep technique usually causes more muscle soreness than regular reps (positive phase) and has a high risk of injury due to the use of super heavy weights!

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5. 21-Rep Training System

The 21-rep training system refers to a specific method in bodybuilding in which each set is divided into three different parts, and a total of 21 repetitions are performed in one movement.

The unique feature of this training system is that each set includes three different movement phases from the full range of motion of a specific movement.

In this method:

• Phase 1: 7 repetitions in the first third of the range of motion.
• Phase 2: 7 repetitions in the middle third of the range of motion.
• Phase 3: 7 repetitions in the full range of motion.

This technique is usually performed with a moderate weight. Each part of the movement is performed immediately after the previous part, and the rest time between sets is also moderate.

Example:

In the standing barbell front press:

• Phase 1: 7 repetitions with a limited range of motion (from the starting point to the halfway point).
• Phase 2: 7 reps from halfway to the end of the range of motion.
• Phase 3: 7 reps with full range of motion (from the lowest point until the barbell reaches your chest).

After completing all three phases, the first set ends and you can start the next set after a moderate rest.

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6. Sets / Timed Reps

Sets and timed reps refer to the performance of a movement within a specific time frame. In this training system, both the concentric contraction (positive phase or upward movement) and the eccentric contraction (negative phase or downward movement) phases are performed within a specific time frame.

Key points:

• The time for the positive and negative phases of the movement can be the same or different, but should be a constant value across all sets.
• The pause time between repetitions is minimal (movements are performed back-to-back).
• The rest time between sets is moderate (2-3 minutes).
• The amount of weight is usually light to moderate because this technique would be difficult to perform with heavy weight and high repetitions.

Example:

In a front leg press with a machine, perform the upward movement (positive phase) slowly for 10 seconds and immediately perform the downward movement (negative phase) in a controlled manner for 10 seconds. Continue this process without resting between reps until your set is complete.

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7. Partial Reps

Partial Reps, or limited range of motion (ROM), are similar to the 21-rep system, but in this technique, the entire set is performed within a specific range of motion.

Features of this technique:

• The focus can be on the positive or negative phase of the movement.
• It can be performed in any part of the full range of motion of the exercise, such as:
  • From the starting point to the middle of the range of motion.
  • From the middle of the range of motion to the end.
  • From the end of the range of motion to the negative phase (the downward movement).
• The amount of weight is usually moderate to heavy.
• Rest time between sets is 1 to 2 minutes.

Example:

For the hamstring curl, do 12 reps, but only perform each rep from the end of the range of motion (the highest point) to the middle of the range of motion, then repeat this pattern.

This method is also very effective for the barbell bench press.

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8. Pre-exhaustion Training System

A pre-exhaustion training system is a method in which a muscle group is isolated and fatigued before performing a compound movement.

In this system, more than one muscle is involved, or more than one joint is activated in the exercise. The goal of this method is to bring the target muscle close to failure before performing the main movement.

Characteristics of this technique:

• The amount of weight is usually light to moderate.
• The number of repetitions is usually high.
• An isolation movement is performed first, bringing the muscle to complete failure.
• Then a compound movement is performed that also involves other fresh muscles and puts additional pressure on the target muscle.

Example:

For chest muscles:

1. Dumbbell fly movement (isolator movement) – 3 sets of 12 to 15 repetitions.
2. Barbell chest press movement (compound movement).

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9. Post-fatigue system

The post-fatigue system involves performing a set with two different phases:

1. Heavy phase: high weight with low reps.
2. Light phase: light weight with high reps.

Key points:

• There is no rest between the heavy and light phases.
• The amount of weight should be adjusted according to the guidelines listed.
• Rest between sets is moderate to long to allow for proper muscle recovery.

How to perform this technique:

Example 1:

• Squat movement – heavy set of 4-6 reps.
• Immediately squat with a lighter weight – 12-15 reps.

Example 2:

• Squat movement – heavy set of 4-6 reps.
• Then leg extension movement with a medium weight – 12-15 reps.

✅ Make sure to check out this related post: Strength Training Plan for Beginners

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10. Pyramid training system

A pyramid training system is a general term used to describe several different training methods. Some types of this system are:

1. Weight pyramid
2. Repetition pyramid
3. Rest pyramid

Weight pyramid technique

In the weight pyramid, the weight increases in each set and, conversely, the number of repetitions decreases.

Features of this method:

• The amount of weight increases in each set.
• The number of repetitions decreases in the same proportion.
• Rest between sets can be minimal or moderate.

Example:

The barbell bench press movement is performed as follows:

• First set: 50 kg, 10 repetitions.
• Second set: 60 kg, 8 repetitions.
• The third set and subsequent sets increase the weight and decrease the number of repetitions in the same proportion.

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11. Drop Set System

The drop set system is a great way to increase the intensity of your workouts and can be used in almost any sport. It is recommended to do this technique along with your regular workout.

For example, consider the chest press.

1. Warm up first.
2. After doing a few regular sets, put about 90% of your maximum power on the barbell, or a weight that you can only do 2 repetitions without help.
3. Do 4 repetitions with this weight, getting help from a training partner if necessary.
4. Immediately after placing the barbell on the bench, reduce the weight by 60% and continue the movement for at least 8 more repetitions.

Important points:

• Reduce the weight a lot at each stop.
• If you weigh 75 kg and you only reduce it by 10 kg, it will not make much difference and you will not be able to do the repetitions required to complete the set.
• In the last phase of the drop set, you should perform at least 6 repetitions without any assistance.
• Usually, 1 or 2 sets of this technique are enough for each muscle group.

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Important tips

Combining pre-fatigue systems with drop sets will give the muscles a big shock, even for the most experienced lifters.

Example:

1. Prepare a pair of 20-kg dumbbells and a pair of 12-kg dumbbells.
2. Load the barbell with a weight that you can usually do 12 repetitions with.
3. First, perform the fly movement with the 20-kg dumbbells until you reach complete failure.
4. Then, put the 20-kg dumbbells aside and pick up the 12-kg dumbbells and perform at least 8 more repetitions.
5. Then put the dumbbells aside, lift the barbell with a weight of 100 kg (be sure to have a helper) and do at least 4 full repetitions.
6. Reduce the weight by half and continue with the remaining 50 kg until complete failure (usually after 5 repetitions).

💡 Note: Usually 1 or 2 sets of this method are enough for each muscle group (do not overdo this technique).

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How much training is enough?

3 days a week of weight training is enough. Training more than this can have the opposite effect and cause a decrease in body size and strength.

Why?

• Doing heavy bodybuilding exercises 7 days a week puts too much stress on the body.
• This leads to overtraining and negative results.

✅ The main rule: increase the intensity of the exercises, not their duration!

💡 These training systems should not be used permanently.

• For example, train with these systems for a week, then do regular workouts for a week.
• Listen to your body and consider rest as a key element for muscle growth.
• Sometimes it takes 2-3 days for the body to fully recover.

✅ Always watch out for signs of overtraining!

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Suggested workout plan (example #1)

📅 Monday: Chest and back

• Barbell bench press: 3 sets of 4-8 reps, 60-80% max (2 sets with pre-fatigue technique + drop sets).
• Barbell overhead press: 3 sets of 4-12 reps, 50-100% max.
• Open-arm front pull-down: 3 sets of 4-12 reps, 50-80% max (2 sets with drop sets).
• Cable Rows: 3 sets of 4-12 reps, 50-80% max (2 sets with drop sets, 1 set with double drop sets).

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📅 Wednesday: Shoulders and Legs

• Squats: 3 sets of 6-15 reps, 50-80% max (1 set of 30 reps to warm up).
• Machine Hamstrings: 3 sets of 8-12 reps, 50-80% max.
• Machine Front Legs: 3 sets of 8-12 reps, 50-80% max.
• Barbell Shoulder Press: 5 sets of 8-12 reps, 50-80% max (3 sets with pre-fatigue + side lunge at start).
• Barbell Shrugs: 2 sets of 50-90% max (2 sets with double drop sets).
• Machine Standing Calf Raises: 3 sets of 10-20 reps, 50-90% max (all sets as drop sets).

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📅 Friday: Arms

• Barbell Rows: 3 sets of 8-15 reps, 50-80% of max.
• Standing Barbell Rows: 3 sets all with drop sets.
• Seated Single-Arm Dumbbell Rows (Arnold): 2 sets with double drop sets.
• Lying Barbell Curls (French Press):
  • 1 regular set of 8-15 reps, 50-70% of max.
  • 2 sets with drop sets.
• Standing Cable Pulldowns: 2 regular sets of 6-15 reps, 50-80% of max.
• Kickbacks: 3 sets of 10-12 reps with proper form.

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Workout Plan #2

📅 Monday: Chest and Back

• Barbell Bench Press: 3 sets with a combination of pre-exhaustion and drop sets (as described above).
• Barbell Overhead Press: 3 sets with drop sets, 4-12 reps, 50-100% of max.
• Open Arm Pulldown: 2 sets of 4-12 reps + 1 drop set, 50-80% of max.
• Deadlift: 2 sets of 15-10 slow reps (2-4 seconds up, 2-4 seconds down).

💡 Tip: Maintain the same speed and rhythm throughout the workout, as sudden changes in rhythm can lead to injury.

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📅 Wednesday: Shoulders and Legs

• Squats: 3 sets of 15-30 reps, 50-80% of max.
• Machine Leg Curls: 2 sets of 8-12 reps, 50-80% of max.
• Machine leg press: 2 sets of 8-12 reps, 50-80% max.
• Military press: 3 sets of 8-12 reps, 50-80% max.
• 2 sets with pre-fatigue technique + dumbbell side lunge at first.
• Front shrug: 2 sets of 50-90% max (2 sets with double drop sets).
• Standing leg press: 3 sets of 10-20 reps, 50-90% max.

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📅 Friday: Arms

• Pull-ups: 1 set (30 seconds up, 30 seconds down) → immediately after barbell row (8-12 reps).
• Do this circuit twice.
• Seated single dumbbell row (Arnold): 2 sets with double drop set technique.
• Bicep dips: 1 set (30 seconds up, 30 seconds down) → immediately after barbell row.
• Do this circuit twice.
• Standing Pull-Ups: 2 regular sets, 6-15 reps, 50-80% of your maximum.
• Kickbacks: 1 set of 10-12 reps with proper form.

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Bottom Line

✅ These bodybuilding techniques break up the monotony of your workouts and allow for periods of growth and bulk by creating an alternating rhythm between muscle tissue breakdown and repair.

✅ Change these techniques to suit your needs!

• You can increase or decrease the weights and reps.
• You can use these techniques on all the different muscle groups in your body.

📌 The goal is to challenge your body and prevent any stagnation in muscle growth!