Want to teach some techniques you can add into workouts so you can try a few different things.
These can be added into workouts and mix things up, push yourself and just to try something new.
Training to Failure: During most lifts with a moderately heavy weight, the set is completed before failure is reached. Muscles feel taxed, the sweating has begun, a few more sets are done, and we move on to the next exercise. This is a great way to get stronger.
While training to failure, lifting until the body can’t do a single more rep, recruits more muscle and triggers the body to release more strength-building hormones, it’s most effective if a very high percentage of a one rep max can be performed
Also, sets to failure increase the opportunity for over training and injury, so it’s best to use this technique only occasionally and with a spotter.
Super Set: You will have these in your workouts already. Basically it's where you have 2 exercises and you do them back to back. Good if you’re in a rush and to get a really good pump on and workout.
Or for added punch, do similar body parts shoulders and shoulders, legs and legs, for a serious burn.
Drop Sets: Drop sets can be performed with any exercise that involves moving weight around, like squats or the bench press. You have performed ten bench presses and couldn’t possibly do eleven. Re-rack the weight and have a partner take off some weight, then perform as many reps as possible at that new weight. It’s even easier to use dumbbells and simply move to smaller and smaller dumbbells, set to set. Three total drop sets is the norm.
Negative Sets: Weight training works with and against gravity. The motion towards the bar in a pull-up is called the “concentric movement,” while heading back towards the ground is an “eccentric movement,” or the negative portion of the movement. Resisting the pull of gravity during the negative porting of the movement taxes the muscles in a different way
At the end of a long set, switch to just performing negatives (with a partner’s help on the way up) or work towards getting those difficult body weight movements (like a pull up or dip) by only performing the negative of the movement.
21s: Typically performed for arm curls. 7 repetitions are performed in the lower range of motion (arms straight to 90 degrees) immediately followed by 7 repetitions in the upper range of motion (arms 90 degrees to flexed), and finally 7 repetitions through the full range of motion. The high number of repetitions performed primarily challenge muscular endurance.
Super slow: Involves performing reps in a very slow, controlled manner. These longer tension times enhance continuous tension TUT (time under tension) is designed to create tension in your muscles for a longer period of time, which leads to muscle growth. The harder you make your muscles work, the better results you’ll see. Try to make a set last around 45 seconds.
Just a few things that can be added to workouts. Test them.