The speed at which we perform an exercise. Broken into; eccentric ‘down’, isometric ‘bottom pause’, concentric ‘up’, isometric ‘top pause’. Start at the lower end and build from there. 22X1, for example.
2. SETS & REPS
Increasing volume by one or two reps/sets will challenge you, even with the same weight. Give yourself a rep range, i.e. 4-6, so as not to overburden yourself with hitting an exact number.
3. REST PERIODS
Shortening rest periods can increase intensity whilst using the same weight. Experiment and see what works best for you.
4. MOVEMENT COMPLEXITY
Over several weeks, increasing the complexity of a movement can help to overload. For example, the rack position when performing a weighted lunge: 1. Goblet, 2. Front Rack, 3. Overhead.
Use movements to fatigue a specific muscle group before doing your main lift. After a few weeks of doing so, by then prioritising this lift, you should be able to go heavier than before.
Not sure where to start? Remove the guesswork with a bespoke training plan. Get in touch to start your journey today!