Blocks | Dynamic Dominion

Workout building blocks

These are the various workout styles to choose from. This provides the intensity of variety to your workout structure. Read the details of each below to see how you can use them in the Dynamic Dominion App:

Goal:

Ladders are for high number of repetitions and high time under tension with low intensity exercises.

This method is great for building muscular endurance.

Method:

Level 1: Perform 1 rep, rest 4 seconds
Level 2: Perform 2 reps, rest 8 seconds
Level 3: Perform x reps, rest x*4 seconds
Continue until you almost reach failure (but don't reach failure)
Ride the failure by working down the levels again from x to 1
Start another ladder and continue this process until the timer duration is completed

Typical Set-up:

Intensity Range: 1 to 2
Set Duration: 5 to 9 minutes

Goal:

Intervals are typically done with a medium range of everything:

Repetitions, exercise intensity, and rest duration.

This method is typically used in strength training and is perfect for increasing in exercise proficiency.

Method:

Perform the exercise until failure (or until your predefined number of reps has been reached)
Rest for the remainder of the set duration or start your rest counter
Repeat this until you have completed your number of sets

Typical Set-up:

Intensity Range: 2 to 4
Set Duration: 2 to 3 minutes
Set/Rest Duration: 1 to 3 minutes

Goal:

Supersets are for two (2) exercises coupled together.

The first is a low number of repetitions and high intensity exercise

The second is a high number of repetitions and low intensity exercise.

This method is great for building explosiveness and power.

Method:

Perform the first exercise with a slow and controlled concentric movement and with an explosive eccentric movement until before failure.
Perform the second exercise explosively and rapidly until failure.
Repeat this process until the number of sets are complete.
Move-on to the next exercise pair.

Typical Set-up:

Intensity Range:
- Exercise 1: 3 to 5
- Exercise 2: 1 to 3
Set/Rest Duration: 2 to 4 minutes

Goal:

Circuits are perfect for a full body workout in a short amount of time with as little rest as possible. This trains the use of the whole body as a whole.

Method:

Perform the required number of repetitions of the first exercise.
Immediately move on to the next exercise and perform its required number of repetitions.
Continue until the last exercise and start again with the first exercise
Continue cycling through the exercises until the duration is completed

Typical Set-up:

Intensity Range: 1 to 2
Rep Range: 6 to 12 Reps
Duration: 20 minutes

Glossary: Reps(Repetitions): Number of times an exercise is performed fully with one concentric movement and one eccentric movement. Concentric movement: The "positive" part of the movement where the muscles must contract and move the load during the exercise. Eccentric movement: The "negative" part of the movement where the muscles must expand/release the load during the exercise. Intensity: The relative difficulty of an exercise. Rest: The time during which you are not performing an exercise. Failure: The point where you can no longer perform another full repetition of an exercise.