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Techniques

Tap any technique to learn how it works and when to use it.

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Every Minute on the Minute — a fixed amount of work, every 60 seconds, for a set duration.

As Many Rounds (or Reps) As Possible in a fixed time window — built for pushing intensity.

20 seconds of max effort, 10 seconds of rest, repeated — a classic high-intensity interval format.

Two exercises back-to-back with no rest between them, then rest, then repeat.

Lift to failure, reduce the weight, keep going — extending a set past your normal limit.

Four or more exercises performed back-to-back targeting the same muscle group.

Short 10-20 second rests within a single set to squeeze out extra reps at heavier loads.

A sequence of exercises performed in order with minimal rest, then repeated as a circuit.

Controlling the speed of each phase of a lift to increase time under tension.

Breaking a set into smaller clusters with brief rest, allowing heavier loads with quality reps.

Cycling weight up and down across sets to build strength while managing fatigue.

Seven partial reps, seven more partials, then seven full reps — 21 total reps per set.

10 sets of 10 reps on a single exercise — a high-volume classic for muscle growth.

Increasing weight and decreasing reps each set (or the reverse) across a lift.

Put these to work.

Every technique is built into FitForgeFlow's logging flow — no separate app required.