On this article I’m going to give you a few techniques you can implement to your exercise programs and you can have the best workout routines, and i promise you in one year you will never do the same workout. Before you use them make sure to be smart and don’t over train your muscles. Using some of these techniques can help you have the best workout routines and not keep your muscles guessing to make fast muscle gains
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At the beginning of a training session we are hitting every muscle group on a daily basis, 4 sets of 10 to 12 reps. Follow by the time to repair it eating enough protein and give them time to rest.
But after a while the gains stop and the frustration starts to get you discourage. You hit a roadblock on in this fitness journey the famous plateau. Why this happens?
When we do resistance training and we do the same exercise over a long period our body get use to the same rep range and sets, adding to the fact that you are using the same weight at every exercise make it difficult to avoid it completely.
This is just part of the fitness journey as we learn and understand how our muscles work and reach to intense exercise. The next techniques if used properly can help you get past the plateau you are on. There is always a solution to every roadblock in life, the same apply for fitness.
One single set is one exercise perform for x amount of reps, you rest and go back to do it again. A super set is performing 2 exercises back-to-back, for example you are doing a squat and with little to no rest you move to the dead lift.
To take this to the next level you can do 3 different exercises back-to-back. The best way for this to work is to do the same body part. One example is chest doing the flat bench dumbbell press, then move into the incline and finish with pec deck fly.
This technique is one of the most common use. Take one exercise and start with light weights and go to around 20 repetitions, adding weight you second set should be around 13-15, adding weight the next set should be around 9-10 and your last set the most heavy one should be around 4 to 5 repetitions. This could be 4 to 6 sets starting light with your weights and adding weight until you reach your 5 or 6 set. Rest times can be around 2 minutes. It all depends on what is your goal definition or strength.
You can also start with heavy weights and work your way to light weights. I will recommend using this for no more than 2 weeks then you can go back to a more normal workout and after 2 weeks your muscles have recovered and you can come back to a pyramid. If you perform this for a period of 2 months usually take about a full 6 weeks before you go back to it.
To perform this specific move you have to understand that when you are stretching the muscle is called “eccentric move” or negative repetition. This happens when you start the move and on squat for example you are taking the weight down. When you are moving the weight up is called “concentric move”. For this technique put on a weight that you can perform 5 or 6 reps and once you get to this use a spotter to try to do 2 more and concentrate on the negative move.
This is also very demanding and the way to perform this is to pick 4 to 5 exercises and perform every exercise for a full minute and jump to the next one with no rest. A way to work your way to a full minute do intervals of 15 seconds for the first few days until you built the resistance to actually been able to reach a minute per exercise.
Some gyms like planet fitness actually have a specific area for this kind of training with a timer. Take advantage of it because you will do a full body workout in 30 minutes.
But if your gym does not have something like this make your own circuit training routine, pick one exercise per body part and jump from one to another.
The drop-set is a great way to reach failure quickly, now this technique can only be use on the last exercise you perform for a specific body part. Never do it on every single set only on the last one. Use a weight that will allow you to reach failure at around 8 to 10 reps, take some weights off and do it again from 8 to 10, drop the weight at least 20% and perform the move until you can’t do anymore, no specific number.
The weakest link.
This is one of the ways you can use to improved your physique. We all have a specific muscle group that is a bit weak or within the same group one part is actually lagging. Calf in some cases are not train and completely forgotten use an extra 2 sets of that specific muscle. For some can be forearms. Always keep in mind those muscle groups that are not responding to regular training and push them a bit more adding 2 to 3 more sets.
Add this to the beginners workouts to improved your gains.
For every choice you have in the above article there is always the chance to overwork your muscles, so please don’t perform this exercises more than 2 weeks in a row. The key is to perform every move with the right form. The heavier you go to more you need to pay attention that the move is on point and you are targeting the right muscle. I always say the mind muscle connection has to be made on every exercise to fill the full effect of the exercise.
Your goal is what should make you decide what technique is best for you. That should be the key to every exercise program you choose.