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7 Ways To Advance Your Workout Program

7 Ways To Advance Your Workout Program

Looking to step up your workout program and see faster results? If so, there are some things that you should consider putting into place that will challenge your body and lead to more intense results.

Advancing your workout is something that does take some conscious time and effort because you have to plan to overload your system to allow for the real strength and progress gains you’re looking for.

That said, with proper planning and preparation, you can definitely move forward easily and successfully to get that body you’re after.

Let’s go over the top tips you must know to advance your workout program.

1. Superset Exercises

The first way to see advancement is to superset the exercises that you’re doing. So rather than doing all your sets of one exercise and then moving onto the next, you’ll do one set of one exercise and then immediately move onto the next exercise to complete a set of it.

Once both sets are completed, stop and rest before carrying on to the next superset once again.

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This works perfectly for full body workouts because you can pair together an upper and lower body exercise.

2. Use Drop Sets

Next, consider drop sets. Drop sets are a great way to boost your strength gains and can definitely help speed up progress while getting your body used to dealing with fatigue.

To do a drop set, simply perform one set at your standard weight level and then drop the weight by five pounds to do another set. Then drop the weight one more time and crank out as many reps as you possibly can.

Once that set is finished, rest and then repeat.

Note that this is very intense, so only do it once or twice per workout session. If you do it on all your exercises, you’ll quickly suffer from over-training.

3. Add Cardio Intervals

Moving along, the next must-do for success is to add some cardio intervals into your workout. Rather than doing just straight strength move after strength move, try doing a strength exercise and then breaking for a minute of cardio training.

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Add in some skipping, burpees, mountain climbers, or any other exercise that will get your heart rate up higher.

This is a prefect way to burn more calories during your workout and add a cardio element into the mix.

4. Make Use Of An Exercise Ball

An exercise ball is the next method of boosting the intensity of your workout and advancing to the next level. Start performing as many exercises as you can on the exercise ball to add a degree of instability to the session, which will then get your core muscles sitting up and contracting harder than they ever have before.

An exercise ball can be used when you perform shoulder presses, the bench press, lateral raises, bicep curls, tricep extensions, as well as for most of your core exercises as well.

Keep in mind that you may need to lower the weight when you first start doing these exercises as your body adjusts to having the exercise ball underneath you.

5. Focus On Speed

The speed element of your weight lifting exercises is something else that often goes overlooked. If you typically use a tempo pattern of 2:1:2, try slowing it down.

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By doing so, you’ll increase the total time under tension with the muscles and evoke greater strength gains.

In addition to that, you’ll also teach your muscles how to better tolerate fatigue, which will then also help you progress onward.

Or, add a brief pause at the top of the exercise instead. This is one of the best ways to really challenge the muscle as the hold will train your CNS to keep working for a lengthier period of time.

Again, this is a very intense technique, so don’t use it on every exercise in the workout.

Add a mid-exercise hold on one or two exercises that you really want to advance up to the next level.

6. Change Exercise Modalities

Moving along, also consider changing the exercise modalities that you use. Rather than using weight machines for instance, try moving over and using free weights instead.

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Or, if you typically use dumbbells and barbells, try using cables for a while and see how that goes. Simply changing up the way in which you are doing your weight lifting workouts can have a profound influence on your progress, so don’t overlook this factor.

7. Try Something New

Finally, last but not least, try to do something new. If you can’t remember the last time you added a new exercise to your workout program, now is definitely the time.

Trying something new is going to not only stimulate you mentally, but it will also keep your body physically guessing as to what’s coming next, which will help you push past any plateau that may be brewing. If you don’t know of any new exercises to try, consult with a personal trainer who can teach you some advanced techniques to further stimulate the muscles.

Change is very good as far as advancing your fitness goes, so never let yourself get too overly comfortable.

So there you have the top things that you should consider if you want to take your fitness up a notch. Don’t do all of these at once, but rather, implement them into your workout program over time so that you can continue to see ongoing success.

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Last Updated on March 24, 2021

8 Smart Home Gadgets You Need in Your House

8 Smart Home Gadgets You Need in Your House

We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

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Take a look at some of the most popular “smart gadgets” on the market:

1. Smart Door Locks

A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

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2. Smart Kitchen Tools

Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

3. Mini Home Speaker Play:1

If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

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4. Wi-Fi Security Cameras

These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

5. Nest Thermostat

This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

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6. Smart Lighting

Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

7. Google Chromecast Ultra

Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

8. Canary

This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

Featured photo credit: Karolina via kaboompics.com

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