5 ways to simplify / intensify any workout complex

Author: Timko Ilya - master of the whole project and fitness trainer.
2016-12-31

It often happens that a person is training according to a specific program, but it has become too easy for them, and they want a tougher plan. However, they don’t want to change it. Conversely, they might start a program but feel that it’s too challenging for them at the moment. There are several ways to either lighten or intensify any program without changing its structure, exercises, or making significant alterations. Let’s go!

How to Lighten

1. Take Rest Between Sets if Training Using Circuit or Superset Methods.

For those who don’t know what supersets or circuit methods are, click on these links. Supersets and circuit training do not imply rest between sets within one round or within 2 (or 3) sets in a superset. However, there’s nothing stopping you from taking a small (30-60 seconds) rest where it is not provided. This will decrease the intensity of the workouts and give you time to catch your breath.

2. Reduce the Number of Repetitions.

This method is good for both those looking to lose weight and those working for mass. However, for those losing weight, it is less preferable, as results are directly related to the number of repetitions.

3. Remove One Working Set.

I think this is clear. Fewer sets mean less load. But you should not perform fewer than 2 working sets, unless you are training using the one set method.

4. Reduce Cardio Time.

In my weight loss and definition plans, cardio is often included. It is either distributed throughout the workout or concentrated at the end. You can easily remove a few minutes of cardio if you feel your cardiovascular system isn’t quite ready for such loads.

5. Decrease Weights.

The lighter the weights, the easier and quicker your recovery will be between sets. Therefore, the workout will be easier.

How to Intensify

1. Increase the Number of Repetitions.

It makes sense to increase repetitions up to 25 (if you are working for definition or weight loss). If you’re aiming for mass, do no more than 20 repetitions in isolation exercises and no more than 15 in basic exercises.

2. Decrease Rest Between Sets.

This is suitable only for those working on weight loss or definition. For mass training, reducing rest between sets may diminish your strength capabilities in each subsequent set. In such cases, it’s better to add weight. However, if you are training for fat burning, reducing rest is quite appropriate.

3. Add One More Set.

If you are doing 2-3 working sets, it makes sense to add one more. If you are already doing 4-5 sets, you should complicate your workout with other options.

4. Combine Some or All Exercises into Supersets.

For example, if you are performing separately

If you combine these two exercises into a superset, it will be much more challenging. The more exercises you combine into supersets, the harder it gets. But this requires a certain level of experience, as doing it thoughtlessly could ruin the program.

5. Add Cardio at the End of the Workout.

This is nothing secretive. Just increase the overall duration of cardio during the workout. This particularly applies to those working on weight loss or definition. However, if your workout does not consist solely of cardio, I do not recommend increasing it to more than 40 minutes in total for the workout.

Conclusions

As you can see, it is quite simple to lighten or intensify any workout, and there are no secret methods involved. Although all my programs are designed for roughly 2 months, the need often arises to gradually intensify them. Or, if you like a plan but find it too challenging, you can use these recommendations to lighten any program by about half. Good luck!