Recharge your training routine with these simple changes!
We’ve all been there. That moment you realize that you’re bored with the training routine you have been using for a month or two now. I know I have; actually I’m there quite often. It seems like my body adapts to workouts very easily so I have to keep changing it up!
I’m going to help you recharge your workout by implementing these 5 quick and easy techniques!
- Drop Sets
- Super Sets
- Utilize different equipment
- Incorporate HIIT
- Drop Sets
Drop sets are a great way to recharge your boring workout. Drop sets are sets where you start with a heavier weight and do as many reps as possible with that weight. Then, here’s the kicker, you choose a lighter weight and do as many reps as possible until you can’t complete any more (otherwise known as reaching failure).
There are a couple of ways that I have utilized drop sets in my routine. One option is completing three sets of a challenging weight and then for the fourth set, or your last set, you go up in weight or remain at the same weight; you complete as many reps of that weight as you can and then drop the weight down to a medium – light weight and rep that weight out until you hit failure. The key here is only using a drop set as your last or final set in each exercise.
Another option is utilizing drop sets every set for every exercise. This might sound daunting and trust me it is but, it is one hell of a workout!
Try it out on your next training day!
- Super Sets
Super sets are known as sets where you incorporate two different exercises usually opposing muscle groups (back and chest) into the same set. So, that might look like this:
- Pull – ups / push – ups : 10×4
- In other words, 10 pull – ups, drop off of the pull – up bar straight into 10 push – ups, repeat four times (four sets).
This will send your body into hyper drive especially if you are someone who has always trained in the traditional manner of designating each day to a certain muscle group. Adding super-sets will help confuse your body and allow more room for growth. Who doesn’t want their muscles to grow?
- Vary your equipment!
This may seem pretty elementary but listen; it is pretty easy to get stuck in the same routine using the same types of equipment. I have to admit, I have to make conscious decisions to use different equipment when I train. I get stuck using dumbbells so often! I enjoy them.
So if you are like me, in love with dumbbells, try utilizing cables, barbells, or even machines. Switching up the equipment you use will help confuse your body and allow more room for your body to grow.
- Incorporate HIIT
Don’t shy away just yet, especially you men, yes I’m talking to you because men are less likely to get involved in any sort of cardio training (from what I’ve seen). Incorporating different plyos or HIIT techniques can be very beneficial in your training. Not only is it important for maintaining a healthy heart and blood pressure but it is a great way to shed fat AND keep the muscle you have worked so hard to build.
Try adding box jumps, weighted squat jumps, wall balls, jumping lunges, sprints, or bench jumps in between sets or create a circuit.
- Pre – Exhaust Exercises
These can be painful (in a good way) and you might be thinking to yourself, “Why?!” Well, the answer to that is easy … GROWTH!
So, what is pre – exhaustion? It is basically a couple of isolated lifts or movements where you can exhaust the muscle before going into your compound or heavier lifts.
For instance, the other day I trained triceps. Before I went into any of my heavier lifts, I decided to start with cable press downs with a rope. I completed two sets of what is called a pyramid set. A pyramid set is where you start with a light weight, kind of like a warm-up, complete a few reps maybe 10, then bump it up five pounds and complete a few reps maybe 8 – 10, and then you bump it up again and complete a few more reps. By this point I’m dying so I can only complete maybe 5 – 8 reps … but wait! We aren’t finished yet. After you have killed your triceps at the heaviest weight you would then drop it down back to the medium weight, complete as many as you can, and then back down the lowest weight complete a few reps and then you’re finished.
Sounds like a lot, huh? Well, it is and it hurts! But, it is a great way to get your blood pumpin’. You may not be able to go very heavy for the rest of your exercises but with form and time under tensions you should be exhausted by the end of your training session!
So go ahead, try some of these techniques in your next training day. You never know how your body will react to the change in training until you try.