Our free workout routines will provide you with a wide arrangement of techniques to help add variety to your workout routine.
Incorporating different techniques into your workouts will prevent muscle adaptation forcing the body to respond to the new stress.
Below are some of the routine techniques that we use in our programs to help shock the muscle out of plateaus.
Example: Bench press at 90% of max for 6 – 8 reps (employing a partner to help you through the full phase of contraction).
Example: Lying Hamstring Curls – a set of 12 reps is done at the top of the normal range of motion, starting from the hamstrings being fully contracted and ending approximately midway through the normal range of motion and repeating.
Example: Bench press with weight exceeding your maximal press, slowly lower the bar to your chest and with the help of a partner return the bar to the starting position. Repeat. Word of caution: Eccentric contractions are known to cause more muscle soreness than concentric contractions, and the risk of injury is much greater due to the large amount of weight utilized!
Example: Triceps pushdowns – overhand grip, followed by triceps pushdowns – underhand grip, then dumbbell kickbacks. The total, composing one giant set.
Example #1: Squats – Heavy set doing 4 to 6 reps followed immediately by squats with a lighter weight, 12 – 15 reps.
Example #2: Squats – Heavy set doing 4 – 6 reps, followed by leg extensions, moderate weight, 12 – 15 reps
Example: Biceps and Triceps – alternating standing curls with triceps French curls.
Example: Preacher curls with a stall at the midway point for 10 seconds before completing the range of motion.
Example: For your chest – cable crossovers (isolating movement), three sets of 20 reps, before doing bench press (compound movement).