“If we’re growing, we’re always going to be out of our comfort zone.”
With that being said, here are some workout techniques that can help ramp up your INTENSITY in the gym and bust you outta that stagnant comfort zone!
- Rest-pause - at the first failure of an exercise, rest 10-15 seconds w deep breaths and then resume the lift. Can be repeated 2-3 times. Enables you to do more reps at the same weight.
- Giant sets - 3-4 or more exercises performed back-to-back without pause. Can be exercises that work the same muscle (for example, all bicep exercises), or they can work different muscles (one chest, followed by a tricep and then a shoulder)
- Surfin’ the rack - old school technique that has you doing one exercise at your best weight and then once you go to failure on that weight, immediately dropping down to the next weight increment…keep in this fashion till absolute failure!
- 21s - basically 3 sets of 7 reps (one exercise) combined into one mega set. Commonly used for biceps but can be used in other exercises as well! You can use each 7 reps for a different range of an exercise. For example, in a bicep curl, you could do the bottom half of the motion first, then top half and then conclude with the whole motion!
- Drop sets - kinda like surfin’ the rack, but not necessarily as prolonged… usually just 1-2 drops in weight.
- Forced reps - when you cannot do any more reps of an exercise, have a partner help you with the positive portion of the lift and then you control the negative or lowering part of the lift. Good for eking out those last few reps!
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