Advanced Exercise Techniques: Break Plateaus & Maximize Results
- Increase the weight lifted
- Increase the number of repetitions
- Increase the number of sets
- Decrease rest time between sets
- Increase training frequency
Variable | Method of Progression | Example |
|---|---|---|
Weight | Gradually increase the weight lifted. | Add 2.5-5 lbs to your squat each week. |
Repetitions | Increase the number of repetitions performed per set. | Increase from 8 reps to 10 reps of bench press. |
Sets | Add an additional set to your exercise. | Go from 3 sets to 4 sets of deadlifts. |
Rest Time | Decrease the rest time between sets. | Reduce rest from 90 seconds to 60 seconds between sets. |
Frequency | Increase the number of training sessions per week. | Go from training legs once a week to twice a week. |
Variable | Method of Progression | Example |
|---|---|---|
Weight | Gradually increase the weight lifted. | Add 2.5-5 lbs to your squat each week. |
Repetitions | Increase the number of repetitions performed per set. | Increase from 8 reps to 10 reps of bench press. |
Sets | Add an additional set to your exercise. | Go from 3 sets to 4 sets of deadlifts. |
Rest Time | Decrease the rest time between sets. | Reduce rest from 90 seconds to 60 seconds between sets. |
Frequency | Increase the number of training sessions per week. | Go from training legs once a week to twice a week. |
- Improved cardiovascular fitness
- Increased calorie burn
- Boosts metabolism
- Time-efficient workout
- Can be adapted to various exercises
Variable | Description | Example |
|---|---|---|
High-Intensity Interval | Short burst of maximal effort exercise. | 30 seconds of sprinting |
Recovery Period | Brief rest or low-intensity exercise. | 30 seconds of walking |
Work/Rest Ratio | The ratio of high-intensity interval to recovery period. | 1:1 (e.g., 30 seconds work, 30 seconds rest) |
Total Duration | The total length of the HIIT workout. | 15-20 minutes |
Frequency | The number of HIIT workouts per week. | 2-3 times per week |
Variable | Description | Example |
|---|---|---|
High-Intensity Interval | Short burst of maximal effort exercise. | 30 seconds of sprinting |
Recovery Period | Brief rest or low-intensity exercise. | 30 seconds of walking |
Work/Rest Ratio | The ratio of high-intensity interval to recovery period. | 1:1 (e.g., 30 seconds work, 30 seconds rest) |
Total Duration | The total length of the HIIT workout. | 15-20 minutes |
Frequency | The number of HIIT workouts per week. | 2-3 times per week |
- Increased explosive power
- Improved athletic performance
- Enhanced jump height
- Greater muscle power output
- Improved reaction time
Exercise | Description | Benefits |
|---|---|---|
Box Jumps | Jumping onto a box of varying heights. | Improves vertical jump and lower body power. |
Squat Jumps | Performing a squat and then explosively jumping upwards. | Develops leg strength and explosive power. |
Medicine Ball Throws | Throwing a medicine ball with force. | Enhances upper body power and core stability. |
Plyometric Push-ups | Performing a push-up and then pushing off the ground explosively. | Develops upper body power and chest explosiveness. |
Jump Lunges | Alternating lunges with an explosive jump. | Improves leg strength, power, and coordination. |
Exercise | Description | Benefits |
|---|---|---|
Box Jumps | Jumping onto a box of varying heights. | Improves vertical jump and lower body power. |
Squat Jumps | Performing a squat and then explosively jumping upwards. | Develops leg strength and explosive power. |
Medicine Ball Throws | Throwing a medicine ball with force. | Enhances upper body power and core stability. |
Plyometric Push-ups | Performing a push-up and then pushing off the ground explosively. | Develops upper body power and chest explosiveness. |
Jump Lunges | Alternating lunges with an explosive jump. | Improves leg strength, power, and coordination. |
- Drop sets
- Supersets
- Eccentric training
- Isometric holds
- Cluster sets
Technique | Description | Benefits |
|---|---|---|
Drop Sets | Performing an exercise to failure, then reducing weight and continuing. | Increases muscle fatigue and growth. |
Supersets | Performing two exercises back-to-back. | Saves time and increases workout intensity. |
Eccentric Training | Emphasizing the lowering phase of an exercise. | Enhances muscle strength and hypertrophy. |
Isometric Holds | Holding a muscle contraction at a fixed angle. | Improves strength and stability. |
Cluster Sets | Performing a set with short rest intervals within the set. | Allows for heavier weight and more reps. |
Technique | Description | Benefits |
|---|---|---|
Drop Sets | Performing an exercise to failure, then reducing weight and continuing. | Increases muscle fatigue and growth. |
Supersets | Performing two exercises back-to-back. | Saves time and increases workout intensity. |
Eccentric Training | Emphasizing the lowering phase of an exercise. | Enhances muscle strength and hypertrophy. |
Isometric Holds | Holding a muscle contraction at a fixed angle. | Improves strength and stability. |
Cluster Sets | Performing a set with short rest intervals within the set. | Allows for heavier weight and more reps. |
