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4 Ways To Boost The Intensity Of Your Workout Without Adding More Weight

4 Ways To Boost The Intensity Of Your Workout Without Adding More Weight

If you’re hitting a progress plateau with your workout session and can’t seem to lift any more weight, this doesn’t mean you’re on track to being stuck at your fitness level. There are many ways that you can add more intensity to your session, all of which should help you eventually lift more weight and bust through that strength plateau.

Let’s take a closer look at a few of the top strategies to try yourself.

1. Drop Set

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drop set circuit

    First, consider doing a drop set at the weight you currently are using. A drop set is where you perform your desired number of reps at your current weight and then drop the weight by about 5-10 pounds. Then perform a second set, drop the weight one more time, and finish up with a third.

    This drop set technique will go a long way towards improving not only your strength, but your muscular endurance level as well.

    2. Increase Your Rep Range

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    increase reps

      The next option is to just boost your rep range. If you are doing 5-6 reps, you can definitely take that up to 8-10 reps in an effort to eventually lift more weight overall.

      Make sure when increasing your overall reps that you do not overdo your rep range. You still want to do a smaller amount of reps between 5-10. This is a common mistake that many people make when lifting, because they think it will build muscle faster. If you are able to do 15-20 reps that means you need to add more weight to get the appropriate amount of reps.

      This is a very good cycle to move through as you continue to see progress. Work your way up the rep range and once you hit a specific point, drop the rep range back down again and try for the a heavier weight.

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      It’s also a great way to mix up your workout program.

      3. Decrease Your Rest Time

      rest time

        Decreasing your rest time is the third strategy to boost your overall workout performance and bust through a strength plateau. By decreasing your rest period, you force your body to do more work in less time, which in turn will get you more fit than you were before.

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        Just always remember that you should never take your rest periods so short that you begin to sacrifice good form. Do that and you’ll be on a road to injury.
        30 seconds should generally be the minimum used for any heavy, major compound exercise. Taking a break is ideal because it lets your body relax from the lactic acid buildup. During the 30 second break it is a good idea to hydrate to decrease the lactic acid buildup.

        4. Use Different Equipment

        rowing machine

          Finally, also try and utilize different equipment. At times, the simple switch could be what will bust you out of the strength plateau and onto better results. For example, if you typically use the barbell press for chest, try doing a dumbbell press instead. Likewise, if you are trying to bust your plateau on the squat, you might transition to leg pressing for a short period of time. There are also a variety of machines you likely never use, like a rowing machine, elliptical or even a tread-climber.

          This not only helps you gain strength, but can also help keep boredom at bay. Incorporating new exercise machines into your routine is a great way to continually challenge your body and keep it guessing as to what’s coming next.

          So there you have the main ways to up the intensity of your workout program without adding more weight. Use these methods when you get stuck and you can still see progress moving forward.

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          Last Updated on August 12, 2019

          12 Best Foods That Improve Memory and Brain Health

          12 Best Foods That Improve Memory and Brain Health

          Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

          But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

          I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

          Here are 12 best brain foods that improve memory and brain power:

          1. Nuts

          The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

          Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

          Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

          Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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          2. Blueberries

          Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

          When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

          3. Tomatoes

          Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

          4. Broccoli

          While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

          Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

          Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

          5. Foods Rich in Essential Fatty Acids

          Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

          The body does not naturally produce essential fatty acids so we must get them in our diet.

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          Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

          6. Soy

          Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

          Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

          Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

          7. Dark Chocolate

          When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

          Take a look at this article if you want to know more benefits of dark chocolate: 15 Surprising and Science-Backed Health Effects of Dark Chocolate

          8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

          Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

          B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

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          Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

          Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

          To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

          9. Foods Rich in Zinc

          Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

          Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

          Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

          10. Gingko Biloba

          This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

          It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

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          However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

          11. Green and Black Tea

          Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

          Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

          Find out more about green tea here: 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

          12. Sage and Rosemary

          Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

          Try to enjoy these savory herbs in your favorite dishes.

          When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

          More About Boosting Brain Power

          Featured photo credit: Pexels via pexels.com

          Reference

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