Are you bored doing the same exercises, same sets, reps and lack creativity in your workouts? So many of us stick to familiar routines and work within the same amount of reps and sets that we are comfortable with.
If you have been training for at least 2 months and exercise ≤ 2-3 times per week, NCSA considers you an intermediate level of training. You should be at least at an intermediate level of training to avoid injury when implementing these techniques into your routine.
Here are 3 ways to level up your strength training for maximal gains:
1) Superset
Supersets involve you working 2 opposing muscle groups with limited or no rest in between. Opposing muscle groups can be referred to as agonist and antagonist muscles. Supersets are a great way to decrease your set times if you are short on time and provide added stress to your muscles as they are working hard with limited rest.
Try it Out: Bicep Curl to Tricep Pushdown - Biceps and Triceps are opposing muscle groups
2) Compound Set
Compound sets are similar to supersets but involve 2 exercises that work the same muscle group with little to no rest in between. Many muscles have different components (heads) and supersets can be utilized to stress the entire muscle. Like supersets, compound sets are a great way to decrease set times as well.
Try it Out: Wide grip barbell curls (short head of biceps) to Incline Dumbbell Curl (long head)
3) Pre-exhaust Set
Pre-exhaust sets are exactly how they sound. They involve 2 exercises, one in which exhausts a specific muscle through a single joint exercise before the core, or multi-joint exercise. These sets are particularly helpful in multi-joint exercises where one or two muscles tire before your other muscles do. To ensure all muscle groups are being effectively worked, the single joint exercise should be targeting the muscle(s) that do not tire first.
Try it Out: In the bench press, the pectoralis major is a major muscle targeted but your triceps also play a large role. If you find that your triceps are tiring too quickly, doing a pec-specific exercise such as the Pectoral Fly before you bench press. This tires the pectoralis major before you begin so you can ensure you can reap the full benefits of the bench press without being limited by your triceps.
We hope you can find these techniques helpful! It's beneficial to mix up your strength training and expose your muscles to different stimuli. Let us know your favourite technique below!
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