Treening jõusaalis: sportlane teeb kangiga kükki

Training to shake up your routine

Training can sometimes become so familiar that your body does the work while your mind is somewhere else entirely. Here are some unconventional techniques to shake up your gym routine without throwing out your entire program.

Why does training sometimes need a fresh approach?

We all go through periods when we’re simply fed up with our usual training. You still want to work out, but another round of the same routine no longer gets you going. First up, bent-over barbell rows, 3 x 6–10, then the next familiar set, week after week.

Honestly, that feeling is a useful warning sign. When your mind gets bored, progress often stalls soon afterward. That doesn’t mean you need to hunt for a new miracle program every week. Often, one small change is enough: a different tempo, a different rest interval, a longer set or an uncomfortable extra challenge at the end of an exercise.

The techniques below can form the basis of an entire workout, be used for the final set of an exercise or simply be woven into your usual program. Some are brutal. Others are more playful. They all share the same purpose: to give your body and mind a new stimulus.

Leg training: one-and-a-half squats

One-and-a-half squats work particularly well for long sets or timed sets. They also work well at the end of heavy squat work, when you want that final set to really challenge your legs.

The idea is simple. You don’t count squats in the usual way: 1 squat, 2 squats, 3 squats. Place the barbell across your upper back, squat down and start coming back up, but stop halfway. Hold that half-squat position for about 3 seconds. Then, instead of standing all the way up, lower yourself back down before rising to a full standing position. That gives you a 1.5 squat.

If you’re doing a timed set, such as 60 or 90 seconds without stopping, don’t frantically try to count all those one-and-a-half squats. Focus on technique, depth and keeping tension in your legs.

Back and legs: playing with volume

100 pull-ups is an old but effective challenge. Use a wide overhand grip and see how many sets it takes you to reach 100 pull-ups. Keep your rest intervals consistent throughout, for example 1.45–2 minutes.

The key is to avoid wriggling around as you hang from the bar. Every rep should be controlled, with you feeling your lats working. If you start using too much body momentum, end the set. If you’re running out of strength, even two at a time will do. Your back will let you know about it the next day.

On the leg press, you can try a 10 x 10 variation. This isn’t a conventional 10 x 10 workout, but one long block of work: you stay on the leg press throughout and rest for only 15–30 seconds between sets. Start with a modest weight. For many people, a sensible starting weight will be somewhere around 50 200 kg.

You can use this as the last exercise on leg day or as a finisher for your leg press work. You can also do 3–4 sets of leg presses, either using the same weight or adding a little each time. Once you’ve completed 10 x 10, you’ve done one big working set. You can apply the same idea to squats, but that is considerably tougher.

Aerobic training with a strength exercise

If your usual cardio feels dull, break it up with a strength exercise. For example, if you want something livelier than your planned 35 minutes of cardio, alternate cycling with leg presses. Keep the transitions smooth: have the weight ready, complete the set and go straight back to your cardio.

7 minutes of cycling
leg press 150 kg 30x
7 minutes of cycling
leg press 150 kg 30x
7 minutes of cycling
leg press 150 kg 30x
7 minutes of cycling
leg press 150 kg 30x
7 minutes of cycling
leg press 150 kg 30x

Another option is to increase the weight:

7 minutes of cycling
leg press 160 kg 30x
7 minutes of cycling
leg press 170 kg 30x
7 minutes of cycling
leg press 180 kg 30x
7 minutes of cycling
leg press 190 kg 30x
7 minutes of cycling
leg press 200 kg 30x

You can apply the same approach to squats, deadlifts or an upper-body exercise. Set the length of each set, the weight and the duration of each cardio interval to suit your level. The aim is to keep your efforts purposeful and do two things at once: increase energy expenditure and keep your muscles working.

Arms, chest and calves: an unconventional workout

Timed barbell curls work well for your biceps. Do sets lasting 30 seconds. Start with 25 kg, rest for 1.5 minutes between sets and add + 2.5 kg with each successive set. See how heavy you can go while still completing a full 30-second set with good form.

Keep your tempo fairly consistent. A difference of +/- 2 reps between sets is fine, but if your form breaks down, the weight is too heavy. For example:

25 kg 30 seconds
90 seconds of rest
27.5 kg 30 seconds
90 seconds of rest
30 kg 30 seconds
90 seconds of rest
32.5 kg 30 seconds

A half-squat hold with your arms extended in front makes a good finisher for a leg workout. Your body weight is enough to start with. If you are stronger, you can place a light barbell across your upper back or hold a weight plate against your chest. You can hold the half squat for 2 minutes straight or try progressively longer holds:

10 seconds in a half squat
30 seconds of rest
20 seconds in a half squat
30 seconds of rest
30 seconds in a half squat
30 seconds of rest
40 seconds in a half squat
30 seconds of rest
50 seconds in a half squat
30 seconds of rest
60 seconds in a half squat
30 seconds of rest
70 seconds in a half squat
30 seconds of rest
80 seconds in a half squat
30 seconds of rest
90 seconds in a half squat

An easier option is 3 x 1 minute. It sounds mild on paper, but your thighs will soon get the message.

For your chest, you could try 50 sets of bench presses. Choose a rep range, such as 5–10, and work up and down through the weights in a pyramid. Here is one example:

100 kg 10 reps
100 kg 10 reps
100 kg 8 reps
100 kg 7 reps
100 kg 7 reps
100 kg 6 reps
100 kg 5 reps
100 kg 5 reps
100 kg 5 reps
90 kg 7 reps
90 kg 7 reps
90 kg 6 reps
90 kg 5 reps
80 kg 8 reps
80 kg 8 reps
80 kg – 7 reps

You may lower the weight for a while and then increase it again. Adjust it to stay within your chosen rep range. The same method works for other muscles too. If 50 sets is too much, aim for 30 sets. There is no point in overdoing it.

For your calves, try doing calf raises for 5 minutes. Choose either the seated or standing version, select a weight, decide on short rest intervals and work for 5 minutes. For example, do seated calf raises with 30 kg, resting for only 15–20 seconds at a time. Count your total reps, but keep every rep controlled.

FAQ

Should you train like this every week?

You do not need to. These techniques are better suited to adding variety, breaking through a plateau or adding an extra challenge at the end of a workout. If you use them too often, your recovery may suffer.

What weight should you start with?

Start lighter than your ego would like. An unfamiliar method makes even a moderate weight feel heavy because the rest intervals, tempo and set duration are different.

Can beginners try these methods?

Yes, but only in a simplified form and with good technique. As a beginner, you do not need to start with a target of 50 sets or 100 pull-ups. One small change is enough.

Good luck giving these a try!

Author: Janar Rückenberg

Source: Turg.Fitness.ee

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