One of the key principles to experiencing continual growth in your workouts is, as you know, to change things up. Never get stuck in the same routine, or you’ll fall into a plateau.
Yes, the best way to keep your body guessing is by introducing different exercises. However, providing it with different techniques in which you do these exercises is also a sure-fire way to keep your body in adaptation mode. Below, we’ll illustrate some of the most effective methods for continual growth.
Single set. The most common method. This is an exercise, performed by itself.
Example: A set of bicep curls.
Super set. This is 2 exercises performed back-to-back, without rest.
Example: A set of bicep curls, followed by a set of hammer curls.
Giant set. This is 3–4 exercises performed back-to-back without rest.
Example: A set of bicep curls, followed by a set of hammer curls, followed by a set of reverse curls.
Drop set. This is an exercise performed to a desired number of reps, and then immediately followed up with the same exercise, at a lighter weight. There are variations to this technique too. By adding more sets, you can perform triple, and even quadruple drop sets.
Example: A set of bicep curls for 6 reps with 40 pounds, followed by a set of bicep curls for 8 reps with 35 pounds.
Negative form. This is when you perform an exercise, and put an emphasis on the eccentric part of the motion — that is, elongating that motion longer than you normally would.
Example: A set of bicep curls, taking 4 seconds to bring the weight down.
Rest-pause set. This is an exercise performed to a desired number of reps, taking minimal rest, and performing another set, with less reps. This process is repeated until 3 or 4 sets is completed.
Example: A set of bicep curls for 10 reps, waiting 10 seconds, performing another 8 reps, waiting 10 seconds, and performing another 6 reps.
FST-7. Fascia stretch training 7 is an exercise performed to a desired number of reps, taking minimal rest, and performing another set, with the same amount of reps. This process is repeated until 7 sets are completed.
Example: A set of bicep curls for 10 reps, and waiting 10 seconds. Repeat this process 6 more times.
Pre-exhaust principle. This technique allows you to work a targeted muscle so that, when you work it in a more compound movement, that muscle becomes completely fatigued while the secondary and tertiary muscles become fatigued as well, allowing for maximum stress on that particular muscle.
Example: A set of dumbbell flyes, followed by bench press. (The flyes pre-exhaust your chest, while the bench press works your chest, shoulders and triceps)
One-and-a-half method. This method involves you doing a complete rep of a given exercise, followed by a half-rep, and then following this pattern until your desired number of reps is completed. This method is another way to change the tension you put on your muscles.
Example: A full curl on a lying leg curl machine, followed by another curl, stopping halfway. Bring your legs back down, and start again.
So, as you can see, there is certainly no shortage of techniques you can use to mix up your workouts, and always keep your body guessing. The best part is, the Team Fitt Section is full of workouts that use every single one of these methods! We take the guesswork out of creating super-intense workouts!
What’s your favourite method listed here that you use in your workouts? Are there any that you’ve never tried before? Let us know in the comment section below!
For more articles on nutrition, workouts and positive lifestyle changes to help you out to your fullest potential, keep posted to marcfitt.com!
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