Effective workouts help you develop and tone your muscles while increasing your strength, improving your flexibility and endurance. Your workouts should be personalized toward your level of fitness but should always be intense and target specific muscle groups. You should arrange your workouts so your muscles are challenged in different ways to provide you with maximum results.
Superset
A superset is when you alternate opposite muscle group exercises back to back with little rest between sets. This allows you to work your muscles fast and systematically. An example of a superset is alternating a set of standing dumbbell curls with triceps pull downs. It allows for an even flow of blood to the triggered area for an intense pump.
Giant Sets
A giant set is three or more exercises for a specific muscle group, with less than 60 seconds of rest between sets. This continuous attack pumps blood into every accessible muscle fiber. An effective giant set can include barbell bench press, dumbbell flyes, dumbbell bench press and cable crossovers. Giant sets are so concentrated that you will need to focus on your mental and physical energy to get the most out of each set.
Rest-Pause
Rest-pause workouts are not necessarily for the faint of heart and require intense mental toughness and hard work. With rest-pause, you take very short, 10- to 15-second breaks between each repetition. Determine weight that is 85 percent of your one rep max, do two to three reps and put the weight down. Do two to three reps of three to four sets of rest pauses. The rest pause this allows your body enough time for the adenosine triphosphate or ATP to be refueled, allowing you to perform additional reps with the heavy weight.
Pyramid
Start your pyramid workout with lower weight and higher reps while gradually adding weight and reducing the number of reps, ending with a heavy weight and four to six reps. Bodybuilding.com suggests that a big advantage to pyramid training is that it trains your body to adapt to a wide variety of weights. Try four sets of leg squats at 20, 12, 8, and four reps. Adding this workout to your routine will promote muscular endurance and will push you past your comfort zone.
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