"How can i switch up my strenght routine" ?”
QGive your workout a focus by adding drop sets. Here’s how they work: You do a strength exercise using moderate or heavy weights until you can’t manage another rep, then quickly lower the weight and do the same exercise to failure.
“This taxes your muscle fibres more than a typical to-failure set, so your body has to work harder than usual to repair them. This is how you build muscle and get a bigger afterburn,” says Chris-Tye Walker, a trainer at Barry’s Bootcamp in Los Angeles.
Two of his simple go-tos: heavy squats into lighter ones (or squat jumps with no weight), and heavy chest presses into lighter ones or push-ups. Another way to shake things up is with supersets, in which you perform two exercises back to back with little to no rest in between.
The key is to pair exercises that work different muscles and vary movement patterns so one group recovers while the other does reps. “For example, try an upper-body exercise [like a sit-up with a ball toss] with a lower-body movement like a squat,” says Wes Showalter, a strength and conditioning specialist in Chicago. “You’ll be able to bring the same intensity, if not more, to each exercise without taking away from the other.”