METHODS OF TRAINING TO INTENSIFY YOUR WORKOUT – good for beginners and advanced

We have given a couple of beginner routines, but what do you do if you’re not quite ready to move onto a more advance routine but the beginner ones are too easy?

Well, there’s a simple solution to that. You change up your training style. When it comes to exercising and working out, there are many different ways to do it which will increase the intensity for you; but without making it more difficult than you can handle. Some variations include superset workouts, drop sets, pyramid sets and rest-pause sets.

There are other training methods as well, but for now these are the ones we will be covering today. So lets begin…

SUPERSET

Superset workouts are my personal favourite, they are also one of the easiest to understand if you are a beginner. A superset workout is basically combining a set of one exercise with a set of another exercise and having minimal rest between sets. It can seem quite difficult to get through your workout when you first begin training this way, but it also hugely increases the benefits of your workout.

Some people also use this method of training if they don’t have a lot of free time. Because you aren’t spending so much time resting, it cuts the total time of your workout down. It essentially replaces the rest time for the muscles you have used with exercising another group of muscles.

Lets think of an example now…

I usually try to do opposite muscles for the supersets. For example I’ll do a set of pushups; which works primarily the chest and tris. Then I’ll do a set of pull-ups; which works primarily the back and biceps. This means the rest stage of the chest muscles is happening while you’re doing your pull-ups. This way the muscles still get rest between sets, but you’re continuing to work other muscles at the same time. Once you have done the set of pull-ups you then go straight onto the next set of push ups until you have completed all of your sets for those 2 exercises. Then you do the same for your next two exercises.

This method is excellent for building muscular endurance, cardio, strength and even muscle.

DROP SET

Drop set training is very common for people who want to gain muscle and are lifting weights to do so, and there’s a lot of people who don’t realise you can do it for bodyweight exercises; or calisthenics. The general idea of a drop set is that you perform an exercise to failure, then you drop the weight or amount of resistance and do your next set again until failure. Then repeat as many times as needed.

Now with bodyweight exercises, there is no weights. However there is resistance, depending on the way you’re doing the exercise depends on how many you can do. For example…

You start off with pike push ups. You manage to do say 12, then the next set you manage to do 10. The following set you manage to do 8. Then the next set you go down to regular push ups and you do a set of them until failure. Next set you do them on your knees until failure. So you reduce the resistance by making it a slightly eaier exercise.

Drop sets are most commonly used for building muscle and strength.

PYRAMID SET

A pyramid set is named as it is done in way that is similar to a pyramid. The original way of this method of training was to start with a lighter weight and higher reps, then with each set you increase the weight and reduce the number of reps. This means you may do 12 reps in the first set, then you increase the weight and do 10 reps, then you increase again and do 8 reps until you have completed. Usually it will go down to 4 reps, however you can take it as far as you want.

The other option is to do a reverse pyramid set, this is exactly that. It’s the opposite of what you just read. You start off on the higher weight and lower reps, with each set you lower the weight slightly and increase the number of reps.

Just like the drop set, you can also do this if you are only doing bodyweight exercises. You just start off with an easier version of the exercise, like knee push ups and you do your reps. The next set you would do regular push ups with a slightly lower rep count. Then pike push ups etc or whatever you can manage to handle.

For a list of some different types of push ups head over to this post…

REST-PAUSE SET

This method of training if very common among bodybuilders as it is one of the best ways to gain muscle quickly. All you do is do your set, continuing until you are 1 rep short of failure. Rest for 30 seconds, and then do another set until you are again one rep short of failure. You can repeat this for as many sets as you’d like, most commonly seems to be 3 sets. However on the last set you don’t stop short of failure, you continue until the last rep can’t be completed.

This method is often used by body builders with high weights and low reps, however even doing bodyweight exercises with higher reps will also drastically help your muscle gain if that is your ultimate goal.

There are other methods our there, such as time under tension or tri sets etc. We will cover those at a later date, but these are the training methods I would recommend for a beginner. However even the most advance people who have been training for years use these methods ahead of a lot of the others.

So remember, if you’re not ready to move onto a more advance routine, or if you’re stuck at a certain weight or resistance level. These methods will help you past those times without having to add resistance or move onto something more advance. Try out each method of training, find out which one works best for you; as we know all of our bodies are different. Then use that method for maximum results.

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