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Muscle And Fitness – 8 Tips On How To Add Intensity To Your Training

2nd August, 2009 - Posted by health news - No Comments

Are you confident that you’re doing your muscle and fitness workout correctly? One of the most common difficulties bodybuilders can have is to ensure that every muscle has been trained optimally during a certain exercise so you can gain muscle mass to it’s maximum..

It is only by doing this that you can gain muscle mass, maximally. How do you cope with this? Quite simple; increase the training intensity. If you do this, your workouts will remain challenging and you will experience progress and thus avoid regression.

But what do we mean by intensifying your training? Listed below are eight tried and tested methods of intensifying your training. You can use them one by one or in combination:

1. Change or Modify the Workout

The method will train all muscle fibers and thus ensure maximum muscle gain. This can be accomplished by modifying a certain exercise by changing angel, perform slower or faster etc., or simply add a new exercise to your workout session.

2. Reduce Intervals of Rest

When you reduce the rest intervals between the reps of one exercise or between each exercise the workout intensity will automatically increase.

3. Resistance Increase

If you push your muscle beyond its previous point of failure by increasing the weight lifted, the intensity will increase. Your goal should be to increase the weight when you reach six to eight reps without failure.

4. Employ Forced Repetitions

Forced reps mean doing one or more final repetitions after the point of failure has occurred.
Don’t attempt to do this without the assistance of an experienced helper.

5. Pre-Exhaustion Training

If an exercise involves more than one muscle, the weakest muscle will make it impossible to work the primary muscle to failure. A good way to come around this problem is to exercise only the primary muscle first and then immediately move to another workout that trains the set of muscles to failure.

6. Use Isometric Contradictions

With isometric contractions we simply mean to hold the weight still at the point of failure. This way a static contraction is stimulated in the muscle.

7. Partial Repetitions

At the point of failure you are not capable to do the full range of movement in a certain workout. A technique that can still work your muscles beyond the point of failure is partial repetitions, which only uses a segment of the lift. This technique – especially if you are an advanced muscle builder – prevents you from over training because you don’t have to add extra routines to increase intensity.

8. Supersets Training

Superset training means performing two workouts for the same muscle group and without a rest between the workouts.When you have to utilize different muscle fibers greater growth in your muscle mass will be stimulated.

Implement these techniques in your muscle and fitness exercise regimen and you will feel more and more confident and end up doing the right things to maximize the growth of your muscles.

by Gary Gui