Mix Up Your Training

Stan 25/02/2012 2
Mix Up Your Training

Sick and tired of the same old routines? Add some variety to your training with these different workout techniques.


Supersets are pairs of exercises done back to back, usually targeting opposing muscle groups. Complete the first set of the first exercise before going straight into a set of the next exercise without any rest. One muscle group gets an active rest while the other works, you can reduce the time spent resting for a shorter, more intense workout that will achieve your aims quicker. I sometimes do supersets if I don’t have the right amount of time to train on that day.

Pyramid Sets

Pyramid sets use different rep ranges and weights. You start with high reps and a low weight, then increase the weight and decrease the reps. Do a pyramid set at the beginning of your workout to increase the weight progressively and set yourself up for some high quality straight sets. At the end of your workout reverse the pyramid to safely take your muscles to positive failure. Prepare yourself for a real burn and to feel like your body parts are about to fall off!

Cluster Sets

Select a pair of exercises that work opposing muscle groups, such as the chest and back. Pick up a weight you can lift 10 to 12 times, then do 5 reps of each move back to back. Continue without rest for 10 to 15 minutes. Use cluster sets when you don’t have time for a regular workout. By removing the rest but preserving the reps and time under tension, you’ll still get a training effect and train your muscles to deal with lactate.

Back-off Sets

When you get to your last set, reduce the weight by 40% and do as many reps as you can before you reach positive failure. If you want to lift to positive failure but are using a heavy weight, you can use back-off sets to do this safely with a lighter  weight. This will ensure a maximum muscle fatigue and burn more calories. I personally love this set! If you want to come out of the gym and really feel like you’ve had a good workout then these are the boys for you!


This technique follows a compound, multi-joint move with a single-joint isolated exercise targeting a particular muscle. The muscle is activated during the first exercise and then completely exhausted in the second. Use this when you’ve reached a training plateau and need to target a muscle group that’s not growing in response to regular workouts.

Mix it up folks,


  1. Billy 07/03/2012 at 11:39 pm - Reply

    Supersets for me tonight!

  2. Lee 14/04/2012 at 3:23 pm - Reply

    I’m really glad I’ve found this blog, you guys rock!

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