To make your workouts harder you don’t necessarily have to change your exercises! Sometimes you just have to change the way you perform them to switch things up.
Below we listed 4 ways to increase intensity and give you a different approach at gaining some muscle. You don’t have to do all these but utilizing one at a time to some workouts can help you progress when done right.
- Super sets –These are when you perform 2 exercises back to back with little to no rest. These are a great way to push yourself, get some blow flow and build some muscle.
- Drop sets- These are used when you hit a set to failure. You then lower the weight and perform another set with little to no rest.
- Negatives- Negatives are a great way to really focus and control the weight during any exercise. The focus is on the eccentric phase of an exercise. Here’s an Example of a negative set: When you control the resistance on the downward portion of a bicep curl. Try to aim for 3 seconds or so and count them in your head
- AMRAP sets (As Many Reps As Possible)- This is when you perform as many reps as possible for a given workout- this shouldn’t be used a lot but it can be beneficial during certain circumstances.
Let us know if you try any of these in your workouts and if you have any questions about them just reach out.
Author: Patrick Reckner- Certified Personal Trainer/ Sports Performance Specialist