Check out these 5 unusual training systems that you should be trying to kick up your fitness level a notch or two.
Going to the gym can feel like a chore. Remember when you would get there and be excited about what you were going to do? Part of that excitement is because you were about to do something new or challenge your body in different ways. But perhaps that is no longer the case as you go to the gym, already know the exercises you will be doing in the usual rep range which is usually 3 sets of 8 to 12 reps.
If you want to change things up, this is what you’ve been looking for. There are multiple ways that you can keep your workout in the gym interesting enough and challenging enough. Not only it will keep you on your toes and excited about what you can accomplish, but it will also improve your fitness and strength, as it will challenge your muscles in different ways. It’s a win-win situation from any angle you look at.
Some of these unusual training systems you might be familiar with, but not all of them. And the man who brought this to our attention was Adam Sinicki. Sinicki is known online as “The Bioneer.” He is a health and fitness writer, and a personal trainer and has gathered almost 700,000 subscribers on his YouTube Channel.
If you want to improve your body, how you move, be stronger and practice functional bodybuilding in different ways, Sinicki is your man. Check out the 5 unusual training systems that he highlighted.
5 Unusual Training Systems You Should Be Doing for Extra Muscle Gains
According to Sinicki, after a while of doing the same type of training in the gym, people will hit a plateau and that is when these unusual training systems can be helpful. They are simple tweaks that add variables to your training routine that can have a positive impact on your fitness goals.
“If you’re plateauing, switching to a different training system can be a great idea regardless of how good that training system is, because when you are training with one modality, when you switch, is a shock to your system.”
The first unusual training system that Adam Sinicki talks about is known as the German Volume Training which BOXROX has previously covered here. In short, you will be doing 10 sets of 10 reps for an exercise with 60-90 seconds of rest between each set.
Next, Sinicki talks about double-stimulation training. This means, basically, that you are training the same muscle groups two days in a row. The Bioneer explains that training the same muscle group twice in a row is the best way to overcome delayed onset muscle soreness, the pain you feel the next day.
There is also the unusual training system known as one set strategy. You will be hitting a muscle group less, but when you do, you will be giving it “the impetus to grow and to get stronger.” You will be doing just one set of a particular exercise, so you need to make sure you are going heavy with your effort if it is one set of 6 reps or one set of 16 reps.
Similarly, a milder version of the unusual training system above is the reverse pyramid training in which you put the heaviest set at the start of your workout. The following sets should be done with lighter weights.
Lastly in Sinicki’s list of unusual training systems, you should be doing now to improve muscle growth is the triphasic training developed by Cal Dietz and Ben Peterson. In this training style, you will be mixing up with your tempo, not your load or repetitiveness.
If you want more information about each of these unusual training systems you should be doing now, click on the video below.
Why Should You Do Strength Training?
There are many reasons why you should do strength training as part of your overall fitness routine. Here are some of the key benefits:
- Builds muscle: Strength training is an effective way to build and maintain muscle mass. This can help increase your metabolism, which can help you burn more calories throughout the day.
- Increases strength and endurance: By challenging your muscles with resistance exercises, you can increase your strength and endurance, which can make it easier to perform daily tasks and activities.
- Reduces the risk of injury: Strong muscles and joints are less likely to be injured during physical activity, which can help reduce your risk of injury and improve your overall physical performance.
- Improves bone density: Strength training has been shown to increase bone density, which can help reduce the risk of osteoporosis and fractures.
- Enhances overall physical performance: Strength training can improve your overall physical performance, whether you’re an athlete looking to improve your performance in a specific sport, or just looking to perform daily tasks with more ease.
- Boosts confidence and self-esteem: As you see progress and improvements in your strength and physical abilities, it can boost your confidence and self-esteem.
- Improves quality of life: Strength training can improve your overall quality of life by making it easier to perform daily tasks, reducing the risk of injury, and improving your overall physical health and well-being.
Overall, incorporating strength training into your fitness routine can have numerous benefits for your physical and mental health, and can help you live a happier, healthier, and more active lifestyle.
How Often Should You Work Out?
How often you should work out depends on several factors, including your fitness goals, current fitness level, and the type of workouts you’re doing. In general, the American Heart Association recommends that adults aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, along with at least two days of strength training exercises per week.
Here are some general guidelines for how often to work out based on your fitness goals:
For general health and fitness: Aim to exercise most days of the week, for at least 30-60 minutes per day. This can include a combination of aerobic exercise, strength training, and flexibility exercises.
For weight loss: Aim to exercise most days of the week, for at least 30-60 minutes per day. This should include a combination of aerobic exercise and strength training, with a focus on creating a calorie deficit through a combination of exercise and diet.
For muscle building: Aim to do strength training exercises at least two days per week, targeting all major muscle groups. You can also include aerobic exercise and flexibility exercises as part of your routine.
For athletic performance: The frequency and intensity of your workouts will depend on your specific sport and fitness goals. Consult with a coach or trainer to develop a customized training plan.
Remember, it’s important to listen to your body and avoid overtraining, which can lead to injury or burnout. Start slowly and gradually increase the frequency and intensity of your workouts over time.