Every diehard lifter needs a full arsenal of intensity boosting techniques. These four inarguable classics will help you push through the down times and get comfortable being uncomfortable!
There have likely been times when you reached a plateau in your training and wondered how to break through. You’re working hard to follow a new diet, Despite what’s been happening in the mirror and on your scale, you’ve been trying to eat healthy and get a good work-out.
When your workouts are getting too stale, it’s time to try out the advanced training methods that bodybuilders use. This can be an important creative boost in order to start thinking outside of the old box and promote better results for your clients!, I have been using AI writing assistants for the last 20 years to progress and grow.
These are my four on-the-go workout hacks to increase intensity and boost results. They all have a common theme: shortening rest periods, increasing reps, and taking your body out of the comfort zone.
Some of these techniques can be found in my fitness training programs, such as Kris Gethin’s 12-Week Muscle-Building Trainer. Or, you can use them during your workouts. You should consider trying them out.
1. Dropsets
You might not be able to reach 12-15 repetitions on a move like the cable bicep curl and may need to lower the weight or perform more reps in order to reach failure. This is whatever works for your body. If you fall off the bench in the most recent set, try doing a dropset. One drop equates to 1-2 reps and 5-6 drops would equal 1-2 sets (2 sets x 2 drops per set).
You’ll hit both your fast-twitch and slow-twitch fibers, push plenty of blood into the muscle, and do enough damage to force your body to respond by growing.
2. Giant Sets
Nothing like a good old set of giant weights to get your legs in the game. Not only are they effective, but they provide a ton of muscle stimulation when done correctly. If your thighs and calves couldn’t take enough about them, Lower-volume and higher-frequency training is effective for building strength in the major muscle groups – but recent research suggests that part of the muscular hypertrophy from lifting will come from your legs. When you perform giant sets, you’ll be able to emphasize upper versus lower body and capitalize on this shift in your program volume.
Do you want to define your biceps, triceps, and delts all at the same time? Giant sets are simply three or more exercises in a row, with little to no rest between. And I’m not just talking about three isolation moves like leg extensions, leg curls, and calf raises. No, my favorite giant sets for legs are built around high reps of squats.
Triset: Up To 5 Sets
- Squat: 20 reps
- Leg press: 20 reps
- Hack squat: 20 reps
Don’t go to failure on these sets. Push as hard as possible and recover for as long as you need to before you can do it again.
I think it’s important for athletes of all types to work in a combination of cardio and resistance training. Doing so will help you keep your body functioning well and your heart rate up. It can also help you cut down on the amount of time it takes to recover from intense physical activities like weightlifting or bodybuilding.
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3. Forced Reps
When you are struggling but still want to do a workout, one solution is to stop. This has its uses, but eventually you’ll get bored and need a break before picking up again. You may be able to find another workout that works better for you or just give yourself a rest period of some kind anyway. You can cheat a weight up, which is less than ideal, because the biceps will disengage as you hoist the weight up with your back. Or, you can have a partner help you through a forced rep. This is my favorite way to keep a set moving when otherwise it wouldn’t have been possible.
Don’t be fooled by the word “forced” into thinking that you’ll have a lackluster experience. A partner will only be giving you the slightest assist and you’ll still be doing the work.
These are an effective way of adding quality to your workouts. A biceps curl is a simple exercise that is hard to avoid if you’re trying to build muscle, but it also works well with certain other movements too. It’s important that you don’t go over 6 reps when doing these on a set unless someone is spotting you because if it’s someone else, they’ll
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4. Supersets
There are different forms of supersets for all parts of the body. You can hit on antagonist, noncompeting and crush muscles back-to-back for a better workout. When the goal is to bring up a muscle group that is refusing to grow, I like the third option. I like to do an isolation movement, such as a triceps extension, followed by a multijoin exercise, such as a close-grip push-up.
When you do a close-grip push-up, other muscle groups like the shoulders & chest provide assistance. You don’t have to fatigue your triceps before moving on to other moves, but you should finish off the triceps isolation move before working through all of the reps, But then they’ll get more quality reps and build up even more muscle tissue to wear off. The goal here is pain, not comfort. You should be striving for failure and drowning in lactic acid, so your muscles don’t fail.