(Feel free to add your own tips in the comment section.)
1) Change the tempo, baby
Slower lowering tempos often lead to more soreness. But it is a differnt training stimulus. I think it is worthwhile to go up to 4 seconds on the lowering phase. I don’t like to use slow lifting, but I don’t mind slow lowering. So next time you did dumbbell chest presses, take 4 seconds to lower the weight to your chest. Alternatively, when doing squats, take 4 seconds to lower yourself to the bottom position. This will make you hurt so good.
2) Opposite workout approach
If you are doing weights, try using bodyweight exercises instead, and vice-versa. So let’s say you are doing dumbbell chest presses, switch to an advanced pushup instead. Or maybe you are doing db rows, so switch to pullups, chinups, or bodyweight rows. Doing lunges? Switch to bulgarian split squats and use the 1 & 1/2 rep style.
3) Do ONE strength before…
I was hanging out with a world-class powerlifter on Friday night. He literally squats 1000 pounds, but there are a lot of similarities between our training. The main difference is that they do one main strength exercise before they get into supersets. So if you want to improve a particular exercise, do it first with extra rest, lower reps (6 per set), and straight sets (or paired with an easy non-competing move).
4) Modified Supersets
In this method, I want you to take 1 minute between exercises and 2 minutes between supersets. The extra rest will allow you to lift heavier weights. But that will make your workout longer, so cut out the third superset.
5) Do shoulders and arms after
A lot of tt readers who have a little extra time for more workouts want to add in a bit more arm or shoulder training.
6) Use the TRIPLE set method
Try the triple shoulder set (rear-delt, side raise, and front raise), or db incline curls, standing curls, and hammer curls, or db 1-arm tricep extension, db lying 2-arm ext, close grip pushup.
7) Do the Superset Switch-up
If you are doing supersets, switch to doing all the exercises in a circuit. you’ll use lighter weights (slightly), but possibly get your workout done faster. A great change of pace without sacrificing results.
8] Switch to a 4-Day Meathead Style Program
You can go directly to one of the tt 4 day programs (like 4×4), or you modify current 3 day programs by rearranging the exercises into an upper-lower split. Even the TT2K4 program could just be switched to an A-B-A-B system.
9) Iso pauses
Great for increasing the difficulty of many exercises, from pushups to squats to pullups. So you could stop halfway down the pushup and hold for 3-5 seconds to make it harder. Or hold the top of the pullup for 2 seconds. That can make a huge difference in response from exercises you are using regularly.
10) Depletion style (move from 3 days to 2)
Reverse the 3 to 4 and go from 3 to 2. You can use the pre-done tt depletion programs or modify the workouts.
BONUS: Before the workout, do KB swings or intervals
I don’t like to do this a lot, but here’s a little trick we can use to make our workouts seem harder in terms of conditioning. Instead of leaving all of the intervals to the end, we’ll do half of the interval training or kettlebell swings at the start of the workout to increase breathing and heart rate. This will make the rest of the workout feel harder, but you might have to drop your strength levels. So use sparingly.
That’s it. 10 killer tips to burn more calories.
And on Tuesday, I’ll have a killer new free workout bonus gift to share with you.
In the meantime, let me know your sneaky fat burning workout tip in the comments section.
To your success,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
PS – I did NOT create the “Resistance Evil: Afterburn TT” program…
…that was Braig Callentyne!