Training Intensity

[guns01]

so what are some of the techniques you guys are using to add intensity to your training? what are your go to kill yourself tools? let's hear what everyone is doing and i will share some of my favorites as well

[Dzone]

Re: Training Intensity

Rest pause is always a good one to take a set to failure, pause, then contract hard, pause, contract and on and on. When I cant get full reps, I do partial reps until rigor mortis sets in

[Dzone]

Re: Training Intensity

Pre exhaust is another one I love. Ive set up leg extensions near a squat rack, take the leg extension machine to failure, then immediately with no rest, jump in the squat rack and bang out a set. Its brutal. Ive felt so rubber legged at times that I could barely walk to the squat rack, you think there is no way I can do a set of squats, but then you do

[Dzone]

Re: Training Intensity

We did the extensions to failure, followed by a training partner helping you back to extention, then pushing down on the pads while you resist on the negative part for as many negatives as possible. It feels like a blowtorch on your quads. If you can do it as a pre exhaust for a set of squats on the rack, then you will collapse on the floor afterward

[Dzone]

Re: Training Intensity

I also ,love push pull supersets..pullups followed immediately by dips with no rest. Biceps/ triceps, hams /quads etc

oh ya 21s for biceps always get you swole

Oh and cant forget drop sets..down the rack!

[Skeletor]

Re: Training Intensity

I start out with a compound movement. Like say it's chest day...ill start out with heavy benches to find a one rep max. Then I'll configure a workout around that. Yesterday was..

135lb bench 5x12
Then 20 minutes to find one rep max
Then my workout was..
800 meter run
5 bench press @ 225
10 pull-ups
600 meter run
10 bench press at 225
15 pull-ups
400 meter run
15 bench at 225
20 pull-ups
200 meter run
20 bench press at 225
25 pull-ups.
I'm lucky to be alive after that one lol

[guns01]

Re: Training Intensity

i am liking your guys tricks. let's keep this moving along

[chemicallyengineered]

Re: Training Intensity

Instead of drop sets, up sets. I'll go to the dumbell rack and do standing db presses for sets of ten starting with 10s. You go until you can't get ten anymore. I usually can only get to the 35s. Three rounds of those and your pressing movement is covered. I also like this with leg presses. Start out with 4 plates per side and do six reps then hold at the top while your partner loads another plate on each side and go until you can't get six anymore. It's torture.

[chemicallyengineered]

Re: Training Intensity

Also a giant set in the smith machine consisting of a seated shoulder press for ten reps then lower the bench a little for a steep incline for ten, then a lower incline for ten and finish with flat for ten. It scorched the triceps really good as well as the delts and chest.

[chemicallyengineered]

Re: Training Intensity

Also 100 rep sets of leg press. It's five different foot positions for 20reps each non stop. First position is at 12:00 feet touching. Then outer upper corners then lower outer coroners then six o'clock touching and then normal shoulder width in center of the platform. 1 plate per side is enough to make three sets of 100 almost impossible for me.

[chemicallyengineered]

Re: Training Intensity

Another one I like. I do an exercise for three sets with bands and then the fourth set when I hit failure I pull the bands off and continue to failure again. It's pretty wild to feel the difference when you take the band off. Your muscles still expect that increasing resistance and the rep speed will increase during the second half.

[IRON-GAME]

Re: Training Intensity

Favorite is drop sets. It allows you to go real heavy and get lots of reps. Pre-exhausting / negatives and forced rep are my next favorites.