Common Intensity Techniques

[Tami Bellon]

Drop sets -
Upon reaching failure on a set, weight is reduced by taking plates off, changing the pin in a weight stack, or grabbing a lighter pair of dumbbells and immediately resuming the set.

Super sets -
Performing two exercises back to back. Typically the exercises are for the same bodypart, but not always. It’s common to see a biceps and a triceps exercise super setted.

Pre-exhaust -
A specific type of super set in which an isolation movement for a bodypart is immediately followed by a compound movement for the same muscle. Examples include pec deck and bench press, lateral raises and military press, or leg extensions and leg press.

Rest-pause -
When muscular failure is reached, the set is stopped only long enough for the trainer to regain some strength. At this point, the set is resumed once again until failure is reached. This may be done more than once in the course of a rest-pause set.

Forced reps -
When a trainer is unable to complete any further reps on his or her own, a spotter provides just enough assistance to allow the completion of another 1-3 reps. Forced reps should always be done only after at least a few reps have been done with no help at all.

 

[RADAR]

Right on Tami,thats the way to take it to the next level in anyone's training routine.


RADAR

 

[RottenWillow]

Drop sets -
Upon reaching failure on a set, weight is reduced by taking plates off, changing the pin in a weight stack, or grabbing a lighter pair of dumbbells and immediately resuming the set.

Super sets -
Performing two exercises back to back. Typically the exercises are for the same bodypart, but not always. It’s common to see a biceps and a triceps exercise super setted.

Pre-exhaust -
A specific type of super set in which an isolation movement for a bodypart is immediately followed by a compound movement for the same muscle. Examples include pec deck and bench press, lateral raises and military press, or leg extensions and leg press.

Rest-pause -
When muscular failure is reached, the set is stopped only long enough for the trainer to regain some strength. At this point, the set is resumed once again until failure is reached. This may be done more than once in the course of a rest-pause set.

Forced reps -
When a trainer is unable to complete any further reps on his or her own, a spotter provides just enough assistance to allow the completion of another 1-3 reps. Forced reps should always be done only after at least a few reps have been done with no help at all.

Good thread, Tami. This is a simple primer on high intensity training methods we've needed a long time.

I use pre-exhaustion only on quads via extensions just before jumping under a squat bar, but I use r/p reps on everything, every workout. I absolutely love rest/pause as a high intensity technique.

I'd encourage everyone to experiment with r/p. It's a very simple method to really up the intensity of your workout, while adding very minimal length to your workout time.