Know the move.
Use the move.
Fourteen training techniques, explained simply, built right into the app. Tap any technique to learn how it works and when to use it.
EMOM
Every Minute on the Minute — a fixed amount of work, every 60 seconds, for a set duration.
AMRAP
As Many Rounds (or Reps) As Possible in a fixed time window — built for pushing intensity.
Tabata
20 seconds of max effort, 10 seconds of rest, repeated — a classic high-intensity interval format.
Superset
Two exercises back-to-back with no rest between them, then rest, then repeat.
Drop Set
Lift to failure, reduce the weight, keep going — extending a set past your normal limit.
Giant Set
Four or more exercises performed back-to-back targeting the same muscle group.
Rest-Pause
Short 10-20 second rests within a single set to squeeze out extra reps at heavier loads.
Circuit Training
A sequence of exercises performed in order with minimal rest, then repeated as a circuit.
Tempo Training
Controlling the speed of each phase of a lift to increase time under tension.
Cluster Sets
Breaking a set into smaller clusters with brief rest, allowing heavier loads with quality reps.
Wave Loading
Cycling weight up and down across sets to build strength while managing fatigue.
21s
Seven partial reps, seven more partials, then seven full reps — 21 total reps per set.
German Volume Training
10 sets of 10 reps on a single exercise — a high-volume classic for muscle growth.
Pyramid Set
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.