When it comes to taking a trip to the gym, how much time you spend there doesn’t matter, it is all about the quality of the workout. The 7 types of workout mentioned below are designed to turbo boost your fat burning efforts. Not just that, but these will also give you that shredded body you have always wanted.
Supersets is a method of lifting weight which involves two exercises performed consequently, one after the other, with no break in between. These exercises can target the same muscle groups, or different ones. The premise is to perform different exercises, even if it is cardio followed by weight training, without any rest period in between. The benefits of supersets is that it protects you from facing plateau because your body is constantly challenged with different routines. Along with that, by not taking rests, your workout periods are shorter and more intensified—especially if you are targeting the same muscle group with different exercises.
2. Giant Sets
This technique is a fantastic way of burning fat. Giant set is basically taking superset to the next level. Rather than performing two sets back to back, a giant set requires you to do three to five sets targeting the same muscle group. This technique is very brutal which means more muscle growth and faster fat loss. When performing giant sets, it is crucial that you don’t take long resting periods between exercises. The rest period should not exceed more than 10 seconds. Giant sets can skyrocket your metabolism, and get your heart rate up in no time.
3. Compound sets
Compound sets are just like super sets, except that instead of doing two exercises that target opposing muscle groups, compound sets require you to perform back to back exercises that target the same muscle group. With compound sets, the idea is that the second set of exercise will recruit a group of different muscle fibers of the same muscle group that might not have been active in the first exercise. Working the same group back to back fatigues the muscles, which is why you should only do one or two sets.
4. Drop sets
Drop sets help create symmetry in your form. In this technique, the person works out with one weight to reach right to the point of exhaustion, but before reaching that point, uses 10-30% lighter weight to perform the rest of the steps. Drop sets are very effective in inducing muscle hypertrophy, because it activates even the deepest muscle fibers, also known as reserve fibers. When you cut/drop the weight by 10-30%, you shock the muscle fibers that are too stubborn to work which is why it is so effective at accelerating your muscle growth.
Polymetric training is a workout where, through eccentric and concentric phase, you rapidly stretch and shorten muscles through various hopping and jumping exercises. Most of these exercise forms mimic movement that are performed in various sports like football, skiing, boxing etc. It is very effective at increasing muscle mass, strengthening the muscles and increasing speed. It accentuates the elasticity and neuromuscular power of the muscle.
Tabata training is a high intensity workout program which, although short, will get you sweating in no time. It can do wonders for your cardiovascular health, and the best part is that you burn fat hours after finishing the workout. Tabata workout calls for alternation between intense exercises for short periods of time followed by resting period. This type of training burns fat by getting your metabolism riled up high. It protects your muscles and actually increases lean muscle mass.
7. Pyramid training
Pyramid training can help with increasing endurance and your muscle size. It calls for performing a high number of repetitions with a light weight, and then slowly working your way up the pyramid…performing smaller amount of repetition with heavy weights.
- 20 repetitions using 10 pound weight
- 15 repetitions using 12 pound weight
- 10 repetitions using 15 pound weight
- 5 repetitions using 20 pound weight
This type of training is great to slowly induce muscle fatigue. As you slowly move up the pyramid, it builds your strength by challenging and activating the muscle fibers (fast-twitch muscle fibers) that are responsible for giving you power.
In your next gym visit, try one of these workouts out. I guarantee you that you will be exhausted (in a good way) by the end of your session. It is all about challenging your body enough to the point where each of your muscle fiber is activated and working towards getting you stronger.
If you try, or have tried, any of the workouts above, I would love to hear the results. Please share your experience in the comment section below.