A Handful or Two of Training Ideas

Here was haves a whole bunch of various things. Adapt them to your own goals.

Or don't. I'd go with the former, and ain't it great to have a choice with this stuff.

ONE

One way to work/play-with a lift is to determine your daily training max, and then do a total of 10 singles at or above 90% of it. Don't forget to count the 90%-plus singles you may have hit while working up to that daily training max. You'll find that quite often you're going up and down in poundage during the cursing course of the 10 sets. The mind is a terrible strange thing, ain't it.

This idea can be used for reps other than yer singles, of course. All you have to do is find out for yourself what percent of the daily training top set works for you. Try it with triples at first. And don't forget that the higher the reps in this thing, the more you'll have to cut down on the number of sets.

Adapt it to bodybuilding by using higher reps than singles, doubles or triples as well. I found 5's to be pretty cool. Try it with 8's or 10's for a change. 

The great thing about this is the way you can change the poundage on each of the sets so you stay up at the level you want to, without cutting back on the reps. Don't be shy when it comes to only adding very small increases over the course of that session's sets, either. A lot of times, especially with lower reps, the small plate additions aren't noticeable. So take advantage of that. 

ANOTHER ONE

Antagonistic supersets can work well as compound sets that go: 

Heavy -> Light -> Light -> Heavy. 

Don't ask me why. Try it and find out if you like.
It. 

Let's use biceps and triceps as a simple example. Begin with a heavy biceps exercise, let's use Cheat Barbell Curls here for this example. Do 6 heavy reps, then go directly to a light triceps move like Pressdowns for 12-15 reps. Now go directly to a light biceps exercise such as Face Down Incline DB Curls for 12-15. To complete the extended superset go straight to a heavy triceps exercise like the Standing French Press with some body language so you can use a nice heavy weight. So you gots: 

Cheat Barbell Curl x 6 to

Triceps Pressdown x 12-15 to

Face Down Incline DB Curses x 12-15 to 

Cheat French Press x 6. 

There's slightly less than 1.532 berziillion ways to do these deals.
You can check the stats for more precise data.
A guy walks into a bar and finds nothing in life funny.
He drinks alcohol with a very stern expression.
Rim Shot! 

An upper leg example: 

Quad Dominant Squat x 5 to 

Lying Leg Curl x 15 or so to

Leg Extension x 15 to 

Glute Ham Raise x 6-8.

You get the picture.
Now go paint your own. 

ONE MORE

Mister One the Third, a hard worker, a gentleman AND a scholar among training ideas, uses single reps, but in yet another fashion. Style. Way. The plan here is to do 10 CONTINUOUS singles. This is made possible by stripping some weight off after each single, and by the Eisenhower-Gravitas fund for wayward bodybuilders. The only rest you get is the length of time it takes to strip off some weight. And don't get all Slo-Mo when you're changing plates, you devious mofo SOB type. 

Let's use a Seated Press Behind Neck for an example. Work up to a decent training single. Not a grinder, of course, but still an honest tough single. Do it. Then take off just enough weight so you can sit right back down and do another. Do that one. Now take off just enough again so you can get one more single. Keep doing this thing until you've done 10 singles with very short time between each. 

Pick a lift/exercise/movement to try it with and do it for three workouts. Then do it with 3's for the next three workouts. I can't guarantee it but you might find yourself stripping off a fair amount with the 10 quick sets of 3's. Finish your little smiling cycle with 5 normal sets of 5-7 reps for another handful of workouts. I like Mister One the Third. He's pretty consistent when it comes to giving me what I want.   

STILL ONE MORE

This One thinks she's some kind of a variation from the same old-same olds that compose her family tree. A real smart branch, ain't she just. The idea here is to change the FREQUENCY of training over a short period of time, and match the volume/intensity of the training with those changes.

Divide yourself into three workouts. Push Pull Squat works.
Also known in bodybuilding circles as
Chest/Shoulders/Triceps 

Back/Biceps

Legs.

Or any other split that fits what it is you want to accomplish with all this senseless sweating. 

We'll call the three parts: 

"A" 

"B" 

"C" 

just to be original, eh. 

Start out with, and these are days of the week of course: 

A

B

C

A

B

C

Rest. 

That first one happens to work out to a 7 day cycle.
The rest are not what you'd call "week" deals.
Just keep on going as shown and forget the number 7 for these.

Your next not-week will be: 

A

B

C

Rest

A

B

C

Rest.

Yes. Eight days a week is not enough to show I'm sore.

Then: 

A

B

Rest

C

A

Rest

B

C

Rest

And finally: 

A

Rest

B

Rest

C

Rest

A

Rest

B

Rest

C

Rest. 

You can see how for this deal to work you're gonna have to adjust the Volume/Intensity for each step. But I'm sure you can also see how it lends itself quite well to finishing off with a minor peak with some high poundages. Pretty simple stuff. Hopefully fun of some sort. But don't let any of your buddies know you think this lifting stuff is fun. WE IS WOIKIN' OUT BRUTAL BRO! LABORS OF HERKULEES! NO PRIZENORS! 

Etc. 

Bring me ANOTHER ONE and make me a sammich 

since you're goin' to the fridge anyhow

Hungry, eh. You gotta eat, as they say. This idea is something worth trying when you want to take control of your rep speeds, and get a killer burn of a pump. Dominic "Tasty" McCheese, former Mr. Universe and later post-op Ms. Sandy Vagina runner up used it and the results speak for something or other. Get a wall clock with a sweep second hand and tell John Cameron Swayze to sit in the corner and communicate with his dead son Patrick for a little while. Okay. 

The thing is all about varying rep speed WITHIN a set. It takes a wee bitta practice to get down enough so you're concentrating on the ouch and ache created in the muscle you're focusing on and not the wall clock and those two Swayzes sobbing in the corner over memories of now-dead childhood events. And such.

Let's use the barbell curl for an example. You can do it with quad dominant squats later. 

Like this: 

Rep One - A regular Bing-Bang rep.

Rep Two - 1 second up, 1 second down.

Rep Three - 2 seconds up, 2 seconds down.

Rep Four - 3 seconds up, 3 seconds down.

Rep Five - 3 seconds up, 3 seconds down.

Rep Six - 2 seconds up, 2 seconds down.

Rep Seven - 1 second up, 1 second down.

Rep Eight - Bing- Bang up and down. 

Now, the T.U.T. in this instance is 

in the approximate prescribed range of clay that tends to get stuck on anal hairs. 

You can play with it. Not that, you freak. You can play with the rep speeds any way you like. Whatever works, right? Adjust only the eccentric if that's the thing for this point in time. 

You know how this stuff works. 

Anyhow, some ideas there to alter or play with.
Have yourself a Merry Little Christmas!