At some point in time, we all fall into a rut with our workouts. We do the same routines over and over, getting frustrated when we don’t see results. This article will show you ways to ramp up your workout by adding intensity, without adding time. Get more done in the same, or less, time with these intense tips!
Supersets
Supersets consist of taking two exercises and performing them back to back with no rest. Once both exercises have been complete for the prescribed number of reps, then a rest is taken. For example, if you pair dumbbell bicep curls with overhead triceps extensions, you would create a superset by performing say, 10 reps of biceps curls then immediately after perform 10 reps of an overhead triceps extension. Once the set of 10 reps has been completed for both exercises, then you take a rest. Keep the rest to 30-60 seconds. Using the superset is an excellent way to add intensity to your workout while also cutting the amount of time you spend in the gym.
Giant Sets
A giant set is very similar to a superset, only it is performed with four exercises. Just like when performing a superset, perform each of the four exercises for the prescribed number of reps back to back. Once the reps have been completed for all exercises, then take your rest. Keep the rest under 2 minutes.
Dropsets
A dropset is an excellent way to add intensity to your workouts because it completely exhausts the muscle. To perform, pick a weight that you can do for the desired number of reps. Once you have hit failure in that rep range, drop the weight by about 15% and go to failure. Once you have hit failure after dropping weight, that completes the set. Rest 1-2 minutes depending on your goals. If you really want to ramp up the intensity of your workout, perform double or triple dropsets where you drop weight and hit failure 2-3x in a set.
Running the Rack to Failure
Running the rack to failure is an extremely effective technique that will leave your muscles screaming and your breath puffing. To perform, pick up the weight that you typically do for about 15 reps. Go to failure with this weight, then immediately drop down to the next set of weights. For example, I usually perform a dumbbell bench with 30s for 15 reps. I would start with 30s until I hit failure, then immediately drop down to 25s until I hit failure, then immediately drop to 20s until I hit failure, and so on until I get down to the little bitty 5 pounders. You can perform this with any exercise, but I have found it particularly intense when doing bicep curls or triceps kickbacks. The pump is insane! You can also perform this on a cable machine by raising the pin each time you hit failure.
Contrasting sets
Contrasting sets are a ton of fun and allow you to mix weight training and cardio without actually feeling like you are doing cardio. Don’t get me wrong, you will be puffing out breath like a steam engine but it will be FUN. Similar to a superset, you pick two exercises to do back to back. However, this time you are going to pick one strength exercise, like barbell squats, and match them will a plyometric exercise, like squat jumps. This technique will help build muscle, burn fat, and gain power to boot. This can be done with bench and plyometric push-ups, deadlifts and broad jumps, and so many more. Just pick a strength exercise and a plyometric exercise that work the same part of your body. Check out exercises separated by body part here.
Cardio Acceleration
Cardio acceleration is king when trying to lose fat. If you are looking to add intensity to your workouts, which you most likely are if you are reading this article, then cardio acceleration is going to give you all you can handle. Perform your workout routine as you usually would, but instead of resting in between sets perform 30-60 seconds of cardio acceleration. This can be sprints, jumping jacks, jump rope, squat jumps, or any other kind of cardio you want. This is a technique that you can really have fun with because you can mix up your routine easily and without breaking flow.
Pyramid Sets
Pyramid sets are awesome for building muscle and intensity. The typical exercise specifies to do 3 sets of 12 reps, or something similar. Pyramid sets are performed using sets like Set 1=12 reps, Set 2= 10 reps, Set 3=8 reps, Set 4= 8 reps, Set 5= 10 reps, and Set 6=12 reps. The idea is to add weight to each set on the descent, and drop weight on the ascent. This protocol can be performed with any exercise and is an excellent way to pack on that lean muscle!
Circuits
This technique is a little harder to perform if you are in a gym, unless you don’t mind sharing. Circuits are a great way to hit the entire body hard in a short amount of time. Simply pick say eight different exercises and perform them back to back for a certain number of reps, say 20 reps per exercise. Once you have completed all exercises for the prescribed number of reps, rest for 1 minute. Repeat the circuit 3-6x to get an intense full body workout.
High Intensity Interval Training
HIIT is easily one of the best ways to ramp up the intensity of your cardio. Sometimes, running on the treadmill for 30 minutes gets old really fast. Sometimes we feel the need to put ourselves through hours and hours of cardio every week to lose fat. However, HIIT will allow you to strip away fat while spending less than 25 minutes on cardio, about 2-3x per week. HIIT can be applied to any cardio machine or can be done outside. And example of a HIIT workout would be 12 rounds, 30 seconds work, 30 seconds rest doing sprints. Just 12 minutes of cardio? HURRAY! You can also start by doing say 15 seconds work with a 1 minute rest. Gauge your fitness level and create your intervals. A HIIT session shouldn’t last more than 25 minutes because you are trying to push yourself as hard as possible.
Do you have different ways that you mix up your workouts? Drop them in the comments so that I can check them out!
