The 6 Best Solo Training Techniques!

New Exercise and Fitness Review

Intensity is the key to getting serious results on any weight-training program. You know what doesn’t help you get results? Excuses like this one: “I train by myself, so I’m not able to lift as hard as if I had a partner.” Nonsense. When you’re training by yourself, you can hit the weights as intensely as anyone else. Just blast some inspiring music on your iPod and utilize the following intensity-boosting techniques, handpicked specifically for the guy or girl rolling solo in the weight room.

Solo Technique 1

• 
  
• high cable curl
  3 sets of 10-12 reps


• Dumbbell concentration curl
  3 sets of 10-12 reps

Solo Technique 2

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Solo Technique 3

• 
  
• Alternating dumbbell upright row
  3 sets of 8-10 reps


• Alternating dumbbell lateral raise
  3 sets of 12-15 reps


• Alternating dumbbell rear delt raise
  3 sets of 12-15 reps

Solo Technique 4

• 
  
• Triceps press-down
  3 sets of 10-12 reps**


• One-arm dumbbell overhead triceps extensions
  3 sets of 12-15 reps**


• 
  

  * After reaching failure, use a close grip and, keeping your arms close to your sides as you lower the weight, immediately rack the bar and take a standard bench-press grip and perform as many reps as possible until reaching failure.
  ** After reaching failure, perform cheat reps by allowing your shoulders to assist the triceps. It should look more or less like a hybrid of overhead extensions and dumbbell overhead presses.

  
  

Solo Technique 5

• 
  
• Barbell overhead press
  3 sets of 8-10 reps


• Dumbbell lateral raise
  3 sets to failure


• Rear delt machine fly
  3 sets of 12-15 reps

Solo Technique 6

• 
  
• Lat pull-down
  4 sets of 6-8 reps


• Seated cable row
  4 sets of 12-15 reps


• Straight-arm pull-down
  4 sets of 12-15 reps

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References

1. Ahtiainen, J. P., Pakarinen, A., Kraemer, W. J., & Häkkinen, K. (2003). Acute hormonal and neuromuscular responses and recovery to forced vs maximum repetitions multiple resistance exercises. International Journal of Sports Medicine, 24(6), 410-418.


2. G E Fincher, I. I. (2003). The effect of high intensity resistance training on body composition among collegiate football players. Medicine & Science in Sports & Exercise, 35(5), S324.


3. Yarrow, J. F., Borsa, P. A., Borst, S. E., Sitren, H. S., Stevens, B. R., & White, L. J. (2007). Neuroendocrine responses to an acute bout of eccentric-enhanced resistance exercise. Medicine and Science in Sports and Exercise, 39(6), 941-947.

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About The Author

Jim holds a doctorate in exercise physiology and has been the personal nutrition and health consultant for numerous celebrity clients…

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The 6 Best Solo Training Techniques!