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    humanfitproject

    humanfitproject
    Show your body some love with these low intensity Show your body some love with these low intensity routines.

Go to humanfitproject.com (or swipe up on today’s Story). #humanfitproject #lowimpact #valentinesday
    Quality rounds. As many as possible in 12 minutes. Quality rounds. As many as possible in 12 minutes.

Another from the HFP Bodyweight-Only plan.

Lateral hops x 10 (5 per side)
Pike push-up x 10
Jumping lunge x 10 (5 per side)
Plank shoulder taps x 10 per side
#humanfitproject #bodyweightworkout #hiitworkout
    15 minutes. Full body EMOM. Another from the HFP 15 minutes. Full body EMOM.

Another from the HFP Bodyweight-Only plan.

Perform the following exercises every minute for 15 minutes. Rest for the remaining amount of time between minutes. 

Minute 1, 6, 11: Jumping jack x 50
Minute 2, 7, 12: Glute bridge x 40
Minute 3, 8, 13: Sit-up x 25
Minute 4, 9, 14: Squat thrust x 15
Minute 5, 10, 15: Push-up mountain climber x 10

#humanfitproject #bodyweightworkout #emomworkout
    A STANDARD MOBILITY & RECOVERY WORKOUT You could A STANDARD MOBILITY & RECOVERY WORKOUT

You could do this every single day, especially on non-training days.

From the HFP Bodyweight-Only workout plan.

Walk-out to plank and walk back x 5
Thread the needle x 5 each side
Scorpion x 5 each side
Cossack squat x 5 each side
Seated twist x 30 second each side

Rest as needed. Repeat 3x each. #humanfitproject #recoveryworkout #mobilityworkout #recoveryday #strenghttraining
    It’s that time of year. Looking for a personal t It’s that time of year. Looking for a personal trainer?

If you’re a disciplined self-starter, then one of our many HFP workout plans (or premium programs) can put you on your way, but if you need hands-on attention, nothing will ever beat an IRL personal trainer. Finding the right one can be tricky.

Go to humanfitproject.com for our new piece on how to do it. #humanfitproject #personaltrainer #personaltraining #strengthtraining #specialization #fitpros
    Our Bodyweight-Only Workout Plan is now available! Our Bodyweight-Only Workout Plan is now available!

Whether you’re still avoiding the gym or plan to start traveling again in 2021, you’ll want these workouts in your back pocket.

It’s 3 full body workouts you can follow on non-consecutive days with supplemental cardio, warm-up, and recovery workout suggestions for the remainder of the week.

Go to humanfitproject.com for the full plan. #humanfitproject #bodyweightworkout #bodyweightplan #athomeworkout
    Is 2021 going to be the year of your major transfo Is 2021 going to be the year of your major transformation? Here’s what it takes:

- Aspiration and focus
- Drive and discipline
- Patience and perseverance

Go to humanfitproject.com for the full story. #humanfitproject #discipline #newyearresolution #workout
    The slow and steady return to barbell squats and l The slow and steady return to barbell squats and lunges. #humanfitproject
    COMING SOON: heavy weights and more free programmi COMING SOON: heavy weights and more free programming. Link in bio for ways to restart. #humanfitproject #strengthtraining
    👊Lower Body with @kafetters! Do AMQRAP (as man 👊Lower Body with @kafetters!

Do AMQRAP (as many quality reps as possible) for each exercise, rest for 30 seconds. At the end of each round, rest for 2 minutes, repeat for a total of 3-4 rounds.

Quadruped Hip Thrust to Leg Kick
Single Leg Hip Hinge to Jump/Knee Drive
Squat to Lunge Step-Back

For quality fitness content, give Aleisha a follow @kafetters !
    Let’s restart together! Sign up for our brand ne Let’s restart together! Sign up for our brand new 4-week training bundle. It’s got everything you need before your gym opens, and once it does. Includes: our diet book and 4 semi-private workouts on ZOOM. 👉To learn more, tap the “The 4-Week Restart Training Bundle” in our BIO. #humanfitproject #workoutroutine #workoutplans #fitnessplans
    💦 Full Body HIIT with @kafetters. Do each exer 💦 Full Body HIIT with @kafetters.

Do each exercise for 30 seconds, rest for 15. At the end of each round, rest for 1 minute, repeat for a total of 3-4 rounds.

Plank Skier Hop
Single-Leg Hip Hinge to I, Y, T
Tempo Dead-Stop Pushup
Plyo Pulse Bulgarian Split Squat

To work with Aleisha, give her a follow: @kafetters! #humanfitproject #bodyweightworkout #hiitworkout #outdoorworkout #athomeworkout #cscs #personaltrainers #shestrong
    Load More... Follow on Instagram
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The lifter’s high: 7 ways to make your workouts more intense

March 7, 2019

A really good pump in the gym is what hooks everyone. Your muscles are absolutely bombarded with blood. Everything is an inch bigger than it was when you first walked in. Stress and anxiety are relieved. Negative thoughts or emotions turn positive. Sometimes these pumps can be so intense you feel as though you can work for another two hours straight. This is the lifter’s high.

Doesn’t matter if you’re already in great shape or you’re completely new to the gym—these will help you walk out of your session feeling solid.

Many of these techniques are built around the basics such as supersets, dropsets, rest pauses, statics, eccentrics, partials, and more.

You can add some of these to your existing plans, or use them for future ones.

For a longer-term plan, specifically when you’re trying to get bigger, stronger, and leaner, check out The Size, Strength, and Shred Cycle. This downloadable PDF is a combination of 3 effective HFP programs pulled into 1 for a total of 16 weeks of training. If you’re still very new and need to start a little slower, check out The 12-Week Accelerated Starter’s Plan.


#1. Rep tempo throttling

This is a modified dropset. The difference here is that the beginning is a slow tempo, after the drop you throttle up the speed. Start the set with a slow tempo, after reaching failure, drop the weight significantly enough to reach the same number of reps but at a faster tempo.

#2. Rep gapping

Your first set is super heavy and super low reps. Let’s say 5-6. Your next set is super light and super high reps. Let’s say 15-20. Continuously juggle back and forth. You will need to adjust the weight. Most people perform their heavier sets in the beginning while they have the most amount of strength, then move onto higher reps and lower weight in the later sets. This throws a wrench in that, but the experimentation it worth it.

#3. Stretched rests

In between each set, instead of taking a regular rest, you’re going to stretch the muscle you’re working on for 30 seconds. This works particularly well with the chest, quads, and hamstrings. You’re going to notice that you won’t nearly have as much strength as usual, but the blood flow and pump will be intense. Don’t be surprised if you need to dramatically reduce the resistance with each set. That should be expected.

#4. The big pyramid

A post shared by humanfitproject (@humanfitproject) on Jan 16, 2018 at 6:20am PST


Try this with a barbell curl and a barbell lying extension. Find a weight you can do about 15 reps of each exercise. Perform a set of 10 curls, then immediately perform a set of 10 extensions, then immediately perform a sets of 9 curls, then back to 9 extensions. Repeat this process all the way down to 1, then work your way back up to 10 again. Try it with any opposing muscle group/exercises. (Beware: compound exercises can be very tiresome.)

#5. Heavy partials+light fulls

A post shared by humanfitproject (@humanfitproject) on Jan 17, 2018 at 9:40am PST


This particular trick works well for the lateral raise. Grab a heavy pair of dumbbells and perform as many partial reps of side raises as possible. You only need to move the dumbbell a couple inches—just enough to fire the deltoids without overextending them. After you fail on the heavy partials, head over to a cable station or grab a pair of very light dumbbells and perform a set of full range lateral raises to failure.

#6. Alternating sets or Blended sets

A post shared by humanfitproject (@humanfitproject) on Jan 22, 2018 at 7:47am PST


Instead of doing a few sets of flat bench presses, then moving onto the incline or decline, alternate them. Your first set could be flat, rest, then your next set could be a peg up, rest, then the following set could be another peg up. Do 3-5 sets of each angle with 30-60 sets rest in between.

#7. Loaded sets

A post shared by humanfitproject (@humanfitproject) on Jan 21, 2018 at 6:01am PST


Consider this as throwing the everything but the kitchen sink at your muscles. Start with your first set of an exercise as a heavy, slow rep for 6. When you reach failure, perform a 5 second rest pause and attempt another 1-2 reps. When you reach failure again, perform of a dropset (20%) to failure. Then, again, perform another dropset. At the point of your last rep, perform a static hold for as long as you can.

BASICS

*Drop sets/Strip sets

A post shared by humanfitproject (@humanfitproject) on Jan 15, 2018 at 6:18am PST


Pick an exercise, sets, and reps. Instead of performing a prescribed number of reps then resting before the next set, immediately drop the weight and perform nearly the same number of repetitions. To make this even more difficult, drop it again for a 2nd or 3rd time. The example above is a triple drop of dumbbell shoulder presses: 50s are done for 4-5 reps, 40s for 5-7, and 25s for 6+. Complete 5 rounds.

bodybuilding tipsgreat workouthealthy lifestylehow to workoutmuscle pump
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Mike Simone
I am the founder of HUMANFITPROJECT and a certified personal trainer. I write, edit, and produce all things fitness. I have bylines in Men's Journal, Men's Health, Muscle & Fitness, and Furthermore by Equinox. I previously was the executive digital director of Men's Fitness magazine, and am currently the director of editorial and social at NEOU Fitness. Follow me on Instagram at @Mike_Simone

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4 Comments


Eswin
January 16, 2018 at 1:14 pm
Reply

What do you mean by 50s 40s 25s does S mean SET?



    HFP EDIT
    April 27, 2018 at 7:38 pm
    Reply

    Use 50s, 40s, and 25s. Meaning two dumbbells. Sorry for any confusion.

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  • Instagram

    humanfitproject

    humanfitproject
    Show your body some love with these low intensity Show your body some love with these low intensity routines.

Go to humanfitproject.com (or swipe up on today’s Story). #humanfitproject #lowimpact #valentinesday
    Quality rounds. As many as possible in 12 minutes. Quality rounds. As many as possible in 12 minutes.

Another from the HFP Bodyweight-Only plan.

Lateral hops x 10 (5 per side)
Pike push-up x 10
Jumping lunge x 10 (5 per side)
Plank shoulder taps x 10 per side
#humanfitproject #bodyweightworkout #hiitworkout
    15 minutes. Full body EMOM. Another from the HFP 15 minutes. Full body EMOM.

Another from the HFP Bodyweight-Only plan.

Perform the following exercises every minute for 15 minutes. Rest for the remaining amount of time between minutes. 

Minute 1, 6, 11: Jumping jack x 50
Minute 2, 7, 12: Glute bridge x 40
Minute 3, 8, 13: Sit-up x 25
Minute 4, 9, 14: Squat thrust x 15
Minute 5, 10, 15: Push-up mountain climber x 10

#humanfitproject #bodyweightworkout #emomworkout
    A STANDARD MOBILITY & RECOVERY WORKOUT You could A STANDARD MOBILITY & RECOVERY WORKOUT

You could do this every single day, especially on non-training days.

From the HFP Bodyweight-Only workout plan.

Walk-out to plank and walk back x 5
Thread the needle x 5 each side
Scorpion x 5 each side
Cossack squat x 5 each side
Seated twist x 30 second each side

Rest as needed. Repeat 3x each. #humanfitproject #recoveryworkout #mobilityworkout #recoveryday #strenghttraining
    It’s that time of year. Looking for a personal t It’s that time of year. Looking for a personal trainer?

If you’re a disciplined self-starter, then one of our many HFP workout plans (or premium programs) can put you on your way, but if you need hands-on attention, nothing will ever beat an IRL personal trainer. Finding the right one can be tricky.

Go to humanfitproject.com for our new piece on how to do it. #humanfitproject #personaltrainer #personaltraining #strengthtraining #specialization #fitpros
    Our Bodyweight-Only Workout Plan is now available! Our Bodyweight-Only Workout Plan is now available!

Whether you’re still avoiding the gym or plan to start traveling again in 2021, you’ll want these workouts in your back pocket.

It’s 3 full body workouts you can follow on non-consecutive days with supplemental cardio, warm-up, and recovery workout suggestions for the remainder of the week.

Go to humanfitproject.com for the full plan. #humanfitproject #bodyweightworkout #bodyweightplan #athomeworkout
    Is 2021 going to be the year of your major transfo Is 2021 going to be the year of your major transformation? Here’s what it takes:

- Aspiration and focus
- Drive and discipline
- Patience and perseverance

Go to humanfitproject.com for the full story. #humanfitproject #discipline #newyearresolution #workout
    The slow and steady return to barbell squats and l The slow and steady return to barbell squats and lunges. #humanfitproject
    COMING SOON: heavy weights and more free programmi COMING SOON: heavy weights and more free programming. Link in bio for ways to restart. #humanfitproject #strengthtraining
    👊Lower Body with @kafetters! Do AMQRAP (as man 👊Lower Body with @kafetters!

Do AMQRAP (as many quality reps as possible) for each exercise, rest for 30 seconds. At the end of each round, rest for 2 minutes, repeat for a total of 3-4 rounds.

Quadruped Hip Thrust to Leg Kick
Single Leg Hip Hinge to Jump/Knee Drive
Squat to Lunge Step-Back

For quality fitness content, give Aleisha a follow @kafetters !
    Let’s restart together! Sign up for our brand ne Let’s restart together! Sign up for our brand new 4-week training bundle. It’s got everything you need before your gym opens, and once it does. Includes: our diet book and 4 semi-private workouts on ZOOM. 👉To learn more, tap the “The 4-Week Restart Training Bundle” in our BIO. #humanfitproject #workoutroutine #workoutplans #fitnessplans
    💦 Full Body HIIT with @kafetters. Do each exer 💦 Full Body HIIT with @kafetters.

Do each exercise for 30 seconds, rest for 15. At the end of each round, rest for 1 minute, repeat for a total of 3-4 rounds.

Plank Skier Hop
Single-Leg Hip Hinge to I, Y, T
Tempo Dead-Stop Pushup
Plyo Pulse Bulgarian Split Squat

To work with Aleisha, give her a follow: @kafetters! #humanfitproject #bodyweightworkout #hiitworkout #outdoorworkout #athomeworkout #cscs #personaltrainers #shestrong
    Load More... Follow on Instagram
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