Jump Set Training, Giant Sets, And Circuit Training.

 Are your summer workouts lacking intensity and focus? Do you find yourself not pushing it like you want to? are you bored? Try these techniques to pick up the intensity and get back on track!

Intensity is the key to productive workouts!

 In a day and age where everyone has limited time, Super sets and Giant sets have become a way of getting in a workout in less time. The P90X system stacks exercises on top of each other and has you moving at a good pace. but what about the people who DO have time and want to push things using more weight? Or what if you want to combine all these intensity techniques in one session. . lets start with a JUMP SET!

A JUMP SET is when you use 2 exercises, for the same body part and jump back and forth while resting between.

Here is an example for Biceps:

Barbell curls 1 set of 12 reps, rest 2 min
Cable bicep curls 1 set of 10 reps rest 2 min
Barbell curls 1 set of 12 reps rest 2 min
Cable bicep curls 1 set of 10 reps and move on.

. SUPER SETS are when you move between 2 exercises with NO rest.  Just back and forth until you finish all the sets and reps....again without resting.

Trish Stratus crankin out the chinups!

GIANT SETS are 3 or more exercises and you move from one exercise to another. Example:


Bench press 1 set of 12 reps rest 30 sec
incline db press 1 set of 10 reps rest 30 sec
db fly 1 set of 15 reps rest 30 sec
after one rotation rest 1 min and go again.

And the age old circuit training, 5 or more exercises can be the same or different body part and you go from one exercise to the next and when you are done rest 60 seconds and start all over again.


Example of CIRCUIT TRAINING:
Bench press 1 set of 12
Pullups 1 set of 10
Squats 1 set of 10
Bicep curls 1 set of 12
close grip bench press 1 set of 12

No resting in between and after you finish 12 reps of the close grip bench, you rest for 60 second s and begin again with the bench press.

The Rock getting INTENSE!!!

You can apply one or all of these ways of training in your workouts.  They are great ways to pick up the intensity and challenge yourself. Next thing you know you will be leaner and more muscular and feeling better than ever!