5 High Intensity Training Techniques to Build Muscle
Muscle building will pay off sooner when coupled with the right intensity training. But how many of us know which techniques are effective? These proven high intensity training techniques will make sure your physique looks it best at all times.
A super set is when you alternate two different exercises for two different body parts. Example: If your are working chest and back in the same workout, you can apply super sets by doing one set of bench presses and one set of pull ups. The idea is to work one body part while the other body part is resting. You will get through your workout faster and more efficiently.
A forced rep is when you do as many reps as possible on your own, and then you have your training partner help you do a few more reps. Example: If you are doing bench presses with a maximum weight for 8 reps, do your eight reps, then have your training partner help you by lifting up slightly on the bar.
Negative Resistance Reps
A negative resistance rep is when you push the bar up and then your training partner applies pressure on the bar on the way down. Try to resist the pressure by pushing back up on the bar.
A pre-exhaust set is when you use an isolation exercise to tire a muscle out, and then you use a compound exercise to continue to work the muscle. Example: Dumbbell Flys are an isolation exercise for the chest muscle. Do a light warm up set followed by a medium warm up set. Next, do a heavy set for as many reps as possible. Without resting, do a set of Bench Press. The chest muscles will be tired out from the dumbbell fly’s, but the shoulder and triceps muscles that you use for the bench press will be fresh. Make sure that you use a spotter for the bench press. You will have to use a lighter weight on the bench press than you normally would.
Count Down Sets
To perform count down sets, you will need access to an Olympic weight set, a power rack and 2 training partners. Example: How to apply count down sets to the shoulder press: Put the Olympic bar on a power rack at about shoulder level. Do a light warm up set and a medium warm up set of shoulder presses. For an example, let’s say you can do a maximum set of shoulder presses for 8 reps with 125 pounds. Put 4 ten pound plates on each side of the bar. That equals 80 pounds plus 45 pounds for the bar. This is a total of 125 lbs. Take the weight off of the rack and do as many reps as possible. Put the bar back on the rack. Have your two training partners pull 1 ten pound plate off each side of the bar. Do not rest. Pick up the bar and do as many reps as possible. Put the bar back on the rack. Have your two training partners pull 1 more ten pound plate off of each side of the bar. Without resting, pick the bar back up and continue to do reps. Keep going until the bar is empty. You can apply count down sets to any exercise that uses a barbell.
Which high intensity training techniques do you use during your bodybuilding workouts?