0

Your Cart is Empty

Advanced Lifting Techniques For Maximum Burn

April 28, 2015 2 min read

Bored of the old 10 to 12 reps, rest 1 minute and repeat?
Sometimes straight sets aren't enough to get that intense muscle burn you seek. Not to mention it's oh so boring. When I want to crank up the intensity and the fun in my workouts I try a few of these advanced rep techniques. Some of these are very demanding so use them sparingly-- as a finisher on your last set or two.
 
Superset. Do two exercises back to back without a rest between. Newbies should try exercises that work oposing muscles like: chest and back. Ready for more? Try two exercises that work the same muscle.
Try it: Bench press followed by push ups.
Drop set. Do as many reps of a certain weight until failure then decrease the weight and repeat. Aim to max out on 3 or 4 descending weights. This technique works best  when you have access to a rack of dumbells or on a machine where the plates are easily adjusted.
Try it: While doing cable bicep curls max out at your regular weight. When you can no longer, drop the weight one plate and repeat.
1 1/2 Reps. Kind of like a rep of full range of motion with a pulse. The pulse puts the muscle under tension for longer increasing muscular demand.
Try it: In sumo squat position, go all the way down but instead to coming all the way up come only half way. Return to the bottom and then raise all the way to the top. That's one rep.
Negatives. Useful for when you can no longer do the positive aspect of the rep. Working the negative helps increase strength.
Try it: Under the pull-up bar when you can no longer pull yourself up (or if you can't pull yourself up at all, yet) jump or step up into the top position and lower yourself slowly and with control.
Static holds. Often overlooked static holds, also known as isometrics, and can bring the pain - in a good way.
Try it: After you think you're done with your lunges try a 30 second static hold at the bottom position. If you're not making an ugly face by the end you're doing it wrong.
 

Leave a comment


Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More

Become a Bodyrocker

Shipping & Delivery
Fast, 2 Day Shipping.
We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA via 2 day expedited shipping with our partners at FEDEX. Once your order is received and processed, it’s just 2 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

 

We ship within Canada and the United States via FedEx with expedited 2-Day shipping.

For locations outside of the US and Canada, we ship using FedEx International, which is usually in transit for 5-7 business days, depending on location.

We ship all of our physical products with FedEx, from our warehouse location in Kingston, Ontario, Canada. Signatures are required on all orders.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.

Clothing

All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.