These tried and true training techniques might help to push you farther than you would otherwise go on your own in your workout 🏋️‍♀️ They work by prompting a growth hormone surge in response to the extended effort against a challenging resistance and a recovery response by forcing additional blood into your muscles (aka "the pump").⁠ ⁠ 1. 𝐀𝐬𝐜𝐞𝐧𝐝𝐢𝐧𝐠/𝐃𝐞𝐬𝐜𝐞𝐧𝐝𝐢𝐧𝐠 𝐒𝐞𝐭𝐬 - you are either moving up (ascending) or down (descending) in weight during one super-long set. You can either start heavy and then decrease with each set or you can start light and increase with each set.⁠ ⁠ 2. 𝐑𝐞𝐬𝐭/𝐏𝐚𝐮𝐬𝐞 - you stop and rest midset to allow your body's short-term energy systems to naturally recharge itself. Do as many perfect reps as you can and then stop and rest for 15-20 seconds. Try to keep a little tension on the muscle while you rest.⁠ ⁠ 3. 𝐏𝐚𝐫𝐭𝐢𝐚𝐥 𝐑𝐞𝐩𝐬 - start with full reps, doing as many as you can, then switch to half reps and when that becomes impo...