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Training principles

Switch things up and get better results

Doing the same workouts can be very repetitive. In this article we will teach you training techniques that will help you switch things up and get more results from your workouts. You can use them to push your body closer to failure or to get quicker sessions.

This method makes you perform two or more exercises back to back before getting any rest. It's a great way to get more volume in a short period of time.

  • Exercise 1, Set 1, 135 lbs
  • Rest
  • Exercise 1, Set 2, 135 lbs
  • Rest
  • Exercise 2, Set 1, 135 lbs
  • Rest
  • Exercise 2, Set 2, 135 lbs
  • Exercise 1, Set 1, 135 lbs
  • Exercise 2, Set 1, 135 lbs
  • Rest
  • Exercise 1, Set 2, 135 lbs
  • Exercise 2, Set 2, 135 lbs
  • Rest
  • You could get better results by using them for antagonist muscle groups (APS - Antagonist Paired Sets), such as: Chest and Back, Bicep and Tricep...
  • You can do more volume in a shorter period of time.
  • You get quicker workouts.
  • You potentially burn more calories.
  • You might not be able to perform the same weight because of muscle and CNS (Central Nervous System) fatigue.
  • You would probably get better strength and hypertrophy results by using the traditional way.

Here's a workout that uses supersets:

You perform the rest-pause by finishing a set, take 10-30 seconds of rest, then perform the same movement with the same weight. You can repeat them as many times as you can handle, but 2-3 times should be enough.

  • Exercise 1, Set 1, 135 lbs
  • Rest
  • Exercise 1, Set 2, 135 lbs
  • Rest
  • ...
  • Exercise 1, Set 1, 135 lbs
  • Rest-pause (10-30 secs)
  • Exercise 1, Set 2, 135 lbs
  • ... until you're done
  • You can do more volume in a shorter period of time.
  • You get quicker workouts.
  • You potentially burn more calories.
  • You have a higher risk of injury if you perform the reps with bad form.
  • You might not be able to perform the same weight because of muscle and CNS (Central Nervous System) fatigue.
  • You would probably get better strength and hypertrophy results by using the traditional way.

This method is commonly used to push a muscle group to failure at the end of a workout. Do one set to failure, then decrease the weight and perform the same movement without any rest. Repeat this 1-3 times.

  • Exercise 1, Set 4, 135 lbs
  • Done
  • Exercise 1, Set 4, 135 lbs
  • Exercise 1, Set 4, 90 lbs
  • Exercise 1, Set 4, 45 lbs
  • Done
  • You can do more volume in a shorter period of time.
  • You get quicker workouts.
  • You potentially burn more calories.
  • You have a higher risk of injury if you perform the reps with bad form.
  • You might not be able to perform the same weight because of muscle and CNS (Central Nervous System) fatigue.
  • You would probably get better strength and hypertrophy results by using the traditional way.

These training methods will help you get as close to failure as possible, which will help you get better results. Keep in mind that all these techniques will add more stress to your CNS (Central Nervous System) and body, which can make you more tired than a traditional workout.

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  • Eric Helms, The muscle & strength pyramids.
  • Arnold Schwarzenegger, Encyclopedia of modern bodybuilding.

Frequently Asked Questions

Supersets allow you to perform more exercises in less time, increasing workout efficiency. They can also enhance calorie burn and improve cardiovascular fitness. However, they may lead to muscle fatigue, so it's important to balance them with traditional sets for optimal strength gains.

The rest-pause technique helps you push your muscles to do more reps by taking short breaks between sets. This can increase workout intensity and volume, potentially leading to better muscle endurance and growth. Ensure you maintain proper form to avoid injury.

A drop set involves performing a set to failure, then reducing the weight and continuing the exercise without rest. This method pushes muscles beyond their usual limits, promoting hypertrophy. It's ideal for finishing workouts with maximum fatigue.

Yes, varying your workout routine can prevent plateaus by continuously challenging your muscles. Techniques like supersets, rest-pause, and drop sets introduce new stimuli, encouraging further progress. Learn more about overcoming plateaus in How To Overcome A Fitness Plateau? Switch Things Up.

While advanced techniques can boost workout efficiency and results, they may increase the risk of injury if not performed correctly. Ensure you maintain proper form and listen to your body's signals to prevent overtraining or strain.

Tracking your progress is essential to see improvements and make adjustments. You can use the Gymaholic App to log workouts, monitor performance, and plan future sessions effectively.

Incorporating techniques like supersets, rest-pause, and drop sets can increase workout intensity and calorie burn. Additionally, combining these with cardiovascular exercises can further enhance calorie expenditure and improve overall fitness.