These are a lot of things I like to do with people who are constantly doing high intensity. You can do these at home and make yourself stronger when you go back to the gym. These are not marketed strongly through the fitness industry.
Less common but very effective
Strength Iso Tempo – This is using contracting as hard as you can in a certain position. This will be you for example having a curl bar at the 90-degree angle and holding the bar at this position. Or it could be holding the body at the bottom of the squat and creating as much tension as possible at the bottom by squeezing your legs out and through the floor
Pros – You can teach your body how to create tension in your muscles through the whole body. Bruce Lee was a big into isometrics because it would teach him how to punch hard because you have to tighten the whole body while performing the exercise at the point you want to get better. Also it allows you to be better with your mind body connection. If you ware working on focus this is perfect.
Cons- Fatigues the central nervous system if done to excessively. (it’s a lot harder than it looks must input proper intensity) also not mobbing much can be boring to certain individuals.
Strength Eccentric Tempo – This is about the strengthen the lightning phase of the muscle. This has shown a lot of benefit when trying to grow muscle. An example of this whole be curling a bar up really fast then taking 8 seconds to lower the bard down as you control. You are working the eccentric part of the lift.
Pros - The benefits are you can learn to recoil the body to allow for a better contraction. Also, it is easier to overload this phase of the lift with more weight and prepare the CNS to lift heavier weight in the future. This will benefit in muscle growth by creating more tension in the muscle without having to lift heavier. If you are working on your focus this is perfect
Cons - Fatigues the central nervous system if done to excessively. (it’s a lot harder than it looks must input proper intensity) also not mobbing much can be boring to certain individuals.
Mobility – This is the ability to work on flexibility and stability. Mobility breaks down as the ability to get into a range of motion and control the range of motion. This is completely differing than flexibility because flexibility is the ability to get into your fullest range of motion not matter what control you have. For example, someone can get very low into a squat with a bar on their back but have back pain. This is because the individual can create enough range of motion to reach the bottom of their squat but may not have full control over the movement. This is because lack of stability and therefore they don’t have mobility.
Pros – Unlock new ranges of motion and control of new ranges of motion. Be able to better squat and overhead press. Move better and relax the body
Cons – when unlocking new range of motion make sure you are ready before loading the new range of motion because increase chances of risk of injury.
Amp sessions - Amp session is picking about 4 to 6 exercises and doing them nonstop at low intensity while getting blood flow and small pump. They only last 5 to 10 min. They are not intense, because they are used for recovery and joint health. They are mostly completed with bands and body weight.
Pros – because you are splitting your normal hour to 3 5 min session you can keep up low intensity pump for each lift. This also allows for a greater muscle growth signal throughout the day. When at home it will help cognitive function throughout the day
Cons – Doesn’t replace an actual workout but is a great recovery tool.
Shorter split sessions – this is exactly what it sounds like have session at 20 min instead of an hour. Maybe even doing them 3 times a day like a normal session
Pros – because you are splitting your normal hour to 3 20 min session you can keep up intensity for each lift. This also allows for a greater muscle growth signal throughout the day. When at home it will help cognitive function throughout the day.
Cons – Have to get to the mental mindset of shorter sessions will not lessen muscle growth and because you won’t be as tired the mental effect of not thinking you worked out hard enough.
Body building Posing- This is following a body building posing and learning how to contract muscles without weight. This you can easily YouTube, but you want to be in front of a mirror to help with connection to the muscle. You will use no weight just learn to pose.
Pros – Better connection to the body while posing. This allows for better lifts when you go back to the gym. Can be done often
Cons – not your main lift throughout your day.
Sometimes you have to change it up.
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