π‘ Advanced Workout Tips and Routine π
π Ready to go beyond your limits? These advanced workout tips and routines will help you break through plateaus and get better results. Letβs get into it. β¬οΈ
1οΈβ£ Cluster Sets
β‘οΈ Technique: Do 4-6 reps, rest 10-15 seconds, then do another mini-set. Repeat until you reach your volume.
β‘οΈ Benefit: Allows you to lift heavier with more volume, strength, and hypertrophy.
2οΈβ£ Wave Loading
β‘οΈ Approach: Increase and decrease the weight over several sets (e.g. 6 reps at 70%, 4 reps at 80%, 2 reps at 90%, then back down).
β‘οΈ Benefit: Maximizes strength gains by challenging your muscles with different loads.
3οΈβ£ Undulating Periodization
β‘οΈ Strategy: Vary the intensity and volume throughout the week (e.g. high reps/low weight one day, low reps/high weight the next).
β‘οΈ Benefit: Prevents adaptation, reduces plateaus, and keeps workouts interesting.
4οΈβ£ Advanced Workout Routine
β‘οΈ Warm-Up: 5 minutes of dynamic stretches
β‘οΈ Barbell Squats: 4 sets of 6 (cluster sets)
β‘οΈ Bench Press: 5 sets of wave loading (6 reps, 4 reps, 2 reps)
β‘οΈ Deadlift: 4 sets of 5 (focus on TUT by lowering the bar slowly)
β‘οΈ Pull-Ups: 3 sets to failure (use weighted if advanced)
β‘οΈ Plank: 3 sets of 1-minute (increase time with progression)
β‘οΈ Cool Down: Light stretching and foam rolling.
5οΈβ£ Recovery
β‘οΈ Focus: Recovery is key at this point. Active recovery sessions, proper nutrition, and sleep.
β‘οΈ Tip: Try contrast showers and massage therapy to keep your muscles fresh.
β‘οΈ Cluster sets, wave loading, and undulating periodization can improve your training. Try them out and break through plateaus and get better and stronger. π₯
π P.S. If you like this thread, you will love my newsletter. Every week, I dive deep into advanced techniques and hacks to keep you motivated on your fitness journey. π¬ https://marcomarconii.ck.page/18360dce95
