I hope you have had a great week and are excited for the long weekend! Thanksgiving is an amazing time to catch up with family, relax and of course eat!

If you do have some time to hit the gym this weekend, below are some ways to make your weight training workouts harder, to shed some extra calories and/or get closer to those bigger arms!

Remember from last week, weight training can be applied to losing weight, fat loss or putting on muscle. It just depends on how you apply it!

***If you can’t hit the gym, scroll to the bottom for a mini 10 min workout if you feel like getting your move on at home after eating all that turkey!

Supersets

Supersets alternate two or more exercises from set to set.

Example – 1 set of deadlifts ; 1 set of dumbbell rows; 1 set of deadlifts ; 1 set of dumbbell rows, etc.

Drop sets

Drop sets start with a heavier weight, then decrease the weight on subsequent sets.

Example – 10 reps with 135 pounds on deadlifts, 8 reps with 120 pounds on deadlifts, 6 reps with 90 pounds on deadlifts, and so on….

Rest/pause

Rest/pause sets involve reps to fatigue, rest briefly, then do a few more reps, rest briefly, do a few more reps, and keep going until total failure.

Example – 10 reps with 100 pounds on squats, rack it, rest, 4 reps with 100 pounds, rack it, rest, 3 reps with 100 pounds

Circuits

Circuits string two or more exercises together with minimal rest in between. The lifter typically rests for a longer period after each “round”.

Example – 8 reps of pushups, 8 reps of deadlifts, 8 reps of rows, 8 reps of lunges, 30 seconds of jumping jacks, rest.

Density training

Density training involves the lifter selecting a given time limit, then trying to do as many reps as possible within that time limit, for example 1 minute.

Example – Doing 5 pushups and 5 pull ups (super set) for 10 – 15 minutes with minimal rest.

Negatives

Each rep has a “positive” or concentric portion (the portion where resistance is heaviest, as in the “up” part of a biceps curl), and a “negative”, or eccentric portion (the portion where one is simply resisting/controlling the resistance as it returns to the start, as in the “down” part of a biceps curl). Negative sets involve slow and controlled eccentrics, usually an assisted concentric.

Example – Jump up to a pullup bar so your chin is above the bar; slowly lower yourself down. Here, the jump provides assistance on the “up” part.

Planned variation

It’s tough to get good results if you just wander from machine to machine, or do the same things all the time.

You also won’t get good results if you choose the wrong approach for your goals (e.g. an endurance workout if you actually want to improve your maximal strength).

***sources from Precision Nutrition