7 Ways to change up your workouts

Post to Twitter

If your workouts are becoming a bit stale, here’s SEVEN ways to changeup your workouts and change the intensity ;
 
1) Add in a pause.
When you reach the ‘bottom’ of a movement, pause for 2-3 seconds. Pressup,overhead press, lunge or squat at the bottom position, weights machine, when the movement comes ‘into’ the body’.
 
2) Change the tempo.
If you’re used to ‘going through the motions’ of a repetition, change the speed.
Lower under control for 3-5seconds, pause for 1 then raise for2 seconds.
Lower under control for 3-5 seconds, pause for 1 then raise for 1 >>> THIS slow eccentric lowering and explosive rising is very effective and fatiguing!
 
3) Change the goal.
Usually work for repetitions?
Work for time, swap to 30, 45, 50 or 60 second round.
 
4) Try a drop set.
Effective when using weights. Perform and exercise until you fatigue and can’t do another ‘decent’ repetition.
Lower the weight by 1-2 plates or 3-5kg, and go again to fatigue. Then lower and go again. Do this for 3-4 continuous rounds. A muscle is built up of many different fibres, some stronger than others. Allow the weaker ones to fatigue then keep working to fatigue the stronger ones etc.
 
5) Overload the muscle your working.
Pick 2 exercises back to back working the same muscles but different movement to properly work/fatigue them.
So maybe Pressups into Dips.
Pulldowns into cable Rows.
Shoulder Press into Lateral Raises
Pressups into Overhead DB Extension
Jump Squats into Lunges
 
6) Superset.
This involves 2 exercises back to back, without a rest, then rest and repeat.
You can do this many ways.
One is like the above, picking 2 exercises to work the same muscle group.
Another is opposing muscles, so a pushing exercise into a pulling one (Pressups into Cable Rows etc)
Another is an upper body into lower body (This pushes the blood to the upper body then into the lower body, elevating the heart rate further)
 
7) Perform a Full Body Triset.
Without a break, perform an UPPER BODY exercise, into a LOWER body exercise (shifting blood up to down) then perform a FULL body heart raiser exercise. Rest and repeat for X rounds.
So Pressups, into Walking lunges into Burpees
Dips into Squats into Star Jumps
Shoulder Press into Step Ups into Squat Thrust
 
 
Change only occurs with Change!
Be Sociable, Share!

Post to Twitter

Comments are closed.