Try holding the bottom of a squat, push-up, or another exercise for two seconds during your next workout. Holding yourself in that position, though (known as an isometric contraction), is a great way to build strength. Instead of returning to the beginning position as fast as possible, what if you paused and spent some time holding the most challenging part of the exercise? This is very difficult to do, especially when youвЂ™re doing exercises that might already be a bit of a struggle for you. What do you normally do when you reach the bottom position of a squat or lower yourself down all the way to the ground when doing a push-up? If youвЂ™re like most people, you probably pop right back up as quickly as you can so you can do another rep. You could also be setting yourself up for an injury. If youвЂ™re doing sloppy push-ups or are barely squatting below parallel, youвЂ™re not going to see as many benefits from adding these sets to your workouts. When youвЂ™re doing AMRAP sets, remember to only do as many reps as you can with good form. You can also simply see how many reps you can do with no time constraints at all.

For example, they might give themselves 30 seconds to crank out as many push-ups as they can. Some people like to see how many reps they can do within a specific time frame. To incorporate AMRAP sets into your workouts, simply challenge yourself to do as many reps as you can of a specific exercise. Include AMRAP SetsДЄMRAP (short for вЂњAs Many Rounds as PossibleвЂќ) sets are a great option to test your endurance and intensify your workouts. YouвЂ™ll be amazed at how challenging this is and, as an added bonus, youвЂ™ll likely notice yourself getting a lot stronger. Each week, try increasing the lowering time by one second. Instead of lowering your body in these exercises for just one or two seconds, try to increase the lowering time to 3-5 seconds. Some good exercises to slow down and use eccentric training are squats, push-ups, single-leg deadlifts, and reverse Nordic curls. Focusing on eccentric muscle contractions can also create more muscle damage and help you to experience more muscle growth. Remember, itвЂ™s during the eccentric, or lengthening, portion of an exercise when you build the most strength. During your next workout, think about slowing down the eccentric portion of your go-to movements. Slow It DownД¬hanging up the tempo of your exercises is a highly effective way to make them more challenging without adding any extra weight.

Read on to learn about some of the most effective strategies you can start using during your next training session. That couldnвЂ™t be further from the truth, though.Д®ven if you donвЂ™t have a single dumbbell or resistance band to your name, you can still progressively overload your muscles and challenge yourself during your workouts. If youвЂ™re a frequent gym-goer or an advanced lifter, you might assume that itвЂ™s impossible to get in a good workout when youвЂ™re training at home and donвЂ™t have any equipment.

At home kickboxing workout no equipment