Because lifting weights should make you feel badass—not bored.

By By Jaclyn Emerick
Updated: May 16, 2017

Want to switch up your strength training program? Give your plan more focus by adding drop sets. Here's how they work: You do a strength exercise using moderate or heavy weight until you can't manage another rep, then quickly lower the weight and do the same exercise to failure.

"This taxes your muscle fibers more than a typical to-failure set, so your body needs to work harder than usual to repair them, which is how you build muscle-and get a bigger afterburn," says Chris-Tye Walker, a trainer at Barry's Bootcamp in Los Angeles. (Plus, it'll help you get that post-workout endorphin rush that sometimes eludes strength training sessions.) Two of his simple go-tos: heavy squats into lighter ones (or squat jumps with no weight) and heavy chest presses into lighter ones or push-ups.

Another way to shake things up is with supersets, in which you perform two exercises back to back with little to no rest in between. The key is to pair exercises that work different muscles and vary movement patterns so one group recovers while the other does reps. "For example, try an upper-body exercise [like a sit-up with a ball toss] with a lower-body move like a squat," says Wes Showalter, a strength and conditioning specialist in Chicago. "You'll be able to bring the same intensity, if not more, to each exercise without taking away from the other." (Try this heavy lifting workout for women that includes supersets or learn more about how to incorporate supersets into your workout correctly.)

Advertisement


Comments (3)

Anonymous
January 13, 2019
Quas quo autem et voluptatum. 💖 Ever heard of the Keto diet? I started using the advice at WWW.KETOCOOKBOOK.ORG and lost 25 pounds of fat in a month! I’ve never lost weight so fast!! The Keto Diet really is amazing because it forces the body to always burn fat for energy — so you lose the fat and keep it off. If you want to lose some weight, I highly recommend using that website :) Check it out! Best of luck to you! 💖
Anonymous
November 1, 2018
hey i found a rapid weight loss program that can help you lose up to 23 pounds of pure body fat in just 3 weeks!!! watch this video here -> 3weeksdiets.net
Anonymous
October 25, 2018
Did you know there’s a “deep detox” you can do first thing in the morning to burn more fat? you can burn 1.2lbs daily and It only takes 13-seconds! watch this video : flatbelydetox.net