# @twisttricities on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/CHA8GCfHJ0s
- **Gondola URL:** https://gondola.cc/posts/15920930-twisttricities-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/thumbnails/37138dd8fa.jpg
- **Posted:** 2020-10-31T16:30:42.000+00:00
- **Account Owner:** TWIST TriCities (@twisttricities) — https://gondola.cc/twisttricities

## Caption

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").⁠
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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.⁠
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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.⁠
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3.  𝐏𝐚𝐫𝐭𝐢𝐚𝐥 𝐑𝐞𝐩𝐬 - start with full reps, doing as many as you can, then switch to half reps and when that becomes impossible finish with pulse reps until you can't move the weight anymore.⁠
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#trainingtips  #fittips #trainsmart  #liftheavy #protip #fitnessmotivation #fitnesstips #getstrong  #forfit #leanmuscle  #mindmusclespirit #mindmuscleconnection #lifttips  #personaltrainer #pumpitup #feeltheburn  #thesweatlife #trainsmart #trainhard  #trainhardtrainsmart #improveyourperformance #ohsquat #localgym #twisttricities #tricities #portcoquitlam #coquitlam #portmoody #pittmeadows #mapleridge

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## Tags

thesweatlife, twisttricities, protip, getstrong, mapleridge, fittips, trainsmart, portcoquitlam, ohsquat, trainingtips, portmoody, localgym, tricities, trainhardtrainsmart, coquitlam, feeltheburn, mindmuscleconnection, improveyourperformance, personaltrainer, mindmusclespirit, leanmuscle, trainhard, lifttips, fitnessmotivation, forfit, pittmeadows, fitnesstips, liftheavy, pumpitup

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