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 Training Discussion Board
 Training Intensity
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| Author | Topic: Training Intensity | ||
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Novice 
Posts: 4 |
I've been lifting for a little over a year and am looking for ideas on how to increase the intensity of my routine. Currently I lift 4x a week and do drop sets on my final set of exercises. I've been changing my routine every 6-8 weeks and now am looking for something new to try. Any suggestions are greatly appreciated.     | ||
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Amateur Bodybuilder 
Posts: 76 |
There are a number of things that you can do and you are doing 2 of them. Changing your routine around often and doing drop sets are both excellent for cranking up the intensity! You also can try supersets, giant sets, 21s, and if you are in a plateau, throw in a 100 rep set. If you have a training partner or a spotter, you can also try forced-reps, partials, and nagatives. If you are confused on what any of these training techniques are, let me know either on the board or e-mail me and I will be happy to explain them. Good luck! ------------------ Train......................(S)mart | ||
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Cool Novice 
Posts: 34 |
you want a intence workpout do your normal stuff in half the time that will shock your whole body. trouble | ||
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Amateur Bodybuilder
Posts: 188 |
There are two things that you can do to boost up the intensity. Use the heaviest weights possible, but never sacrafice good form and train to failure. You will only need one work set. Have your partner help you reach failure by doing forced reps and negatives. Always warm up properly. ------------------ Check out http://pub30.ezboard.com/bhitsgymofbodybuilding -HB- | ||
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Novice
Posts: 4 |
Thanks...but what are 21s? I know what supersets and giantsets are, but can you give me an example routine say for back or chest? I'll compare it to what I'm thinking and see if I'm on the right track. | ||
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Amateur Bodybuilder
Posts: 76 |
21s are a super high intensity workout when done properly with the appropriate amount of weight. You can do 21s for any exercise but some exercises are harder than others to do. Basically, it's a regular straight set of 21 reps your doing but you're breaking down the range of motion into 3 parts and doing 7 reps for each part. For example you wanted to do benches for chest. First do a few regular reps with the bar so you can figure out where the half-way point of your rep range is. After you figure that out, break down the motion into 2 sections (bottom to half-way point and then half-way point to top.) The first 7 reps you are just going from the bottom to the half-way point of your range of motion. The next 7 you are starting at half-way and going to the top going back down to the half-way mark and repeat. The last 7 reps are usually the toughest because you will be doing 7 full repetions If you've never done 21s, only do 1 to 2 sets. But if you can work up to 3 to 4 sets of 21s, you will know that you've been working! But don't do 21s for every workout because they are very demanding on the muscles and doing them every time out might be overtraining your system. Good luck. ------------------ Train......................(S)mart | ||
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Novice
Posts: 4 |
Thanks for the great explanation on 21s. They sound INTENSE! I'll give them a try on a couple exercises and see how the work for me. |
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posted October 26, 2000 11:33 AM