Training Methods

Alternate agonist and antagonist muscles for time savings and maximum muscular activation.

Chain two antagonist exercises with no rest to maximize time under tension.

Push beyond muscle failure by reducing the load with no rest between drops.

Add partial reps at the end of a set to extend effort beyond failure.

Split a long set into mini-sets with 20-second pauses to maintain maximum intensity.

Pre-fatigue a muscle with isolation before hitting it with a compound exercise.

Progressively increase load while decreasing reps, optimal structure for muscle growth.

Maintain the same fixed load throughout the exercise, ideal for beginners or toning.

Vary parameters by increasing then decreasing reps or load across sets.

Chain 3 varied exercises (weightlifting, cardio, jumps) with no rest to boost endurance and power.

A complete sequence of varied exercises combining cardio and strength training, focused on endurance.

Complete 100 non-stop reps on one exercise by progressively reducing the weight.

Perform a set number of reps at the start of each minute — your rest is the remaining time.

Complete as many reps or rounds as possible within a time limit — push beyond your limits!

Alternate heavy load and light explosive movement to develop speed-power.

Increase reps while decreasing load to maximize explosive power-strength.

Combine eccentric and explosive concentric phases (jumps, bounds) for speed-power.

Hold a 3-second isometric pause mid-movement, then accelerate explosively.

Progressive load increase with low reps to develop maximal strength and power.