3 sets of 10-12 reps getting boring?? Here are three simple techniques you can use to add some more intensity to your workouts!
If we are being technical, a superset is when you pair two exercises of opposing muscle groups and do them back to back! For example:
1a) Incline Dumbbell Bench Press
1b) Chest Supported Dumbbell Row!
In this case, you would do your reps on the incline dumbbell bench press, and then go straight into the chest supported row! First you are working the pushing muscles (chest, shoulders, and triceps) and then you go directly into working the pulling muscles (mainly the back, biceps, and rear delts).
Many people apply the term superset to any pairs of exercises done back to back, but nonetheless it is a great way to increase the intensity of your workout and get more work done in less time!
2. Drop sets!
Let’s say you finish doing a set of 12-15 on dumbbell curls with 20 lb dumbbells....a drop set would be immediately going and grabbing a set of lighter dumbbells and pumping out however many more reps you have left in the tank!
This is a great technique to really push yourself and take your muscles to failure while maintaining reasonably good form!
3. Rest Pause
Similar to a drop set, but the weight stays the same! Instead of going and grabbing lighted dumbbells, to do the rest pause technique you would just wait for 10-30 seconds after your set, and then continue to push out as many reps as you can! You can repeat this multiple times, especially if you keep the rest pause time interval to a minimum!
If you are looking for more ways to switch up your workouts and get some online coaching, training, and guidance, check out www.balancewithshaheen.com