4 Tips to Intensify Your Workouts

Just doing the same old exercises for 3 sets of 10 of reps is fine for getting started. But doing it over and over for too long is a surefire way to hit a plateau in your gains. And if you want to keep growing and get big, you have to mix it up. Check out these 4 tips to intensify your workouts for some serious gains:

[Note: I incorporate these techniques into every workout]

Forced Negatives

When doing a rep, you go through the positive motion when you are contracting the muscle [Ex: pushing up on bench press or pulling up during pull-ups] & you go through the negative motion when you are extending the muscle [Ex: Lowering weight to your chest on bench press or letting yourself down on a pull-up].

I think forced negatives are one of the most effective things you can do for building strength. A negative allows you to go beyond muscle failure during your sets. They are done by performing the positive motion of the rep and then lowering the weight very slowly for 5-10 seconds during the negative motion. Have a spotter there to help you pull the weight back up and don’t give in when it burns [it will burn like a hell… keep going]. This will let the muscle experience trauma like never before because you are literally pushing it past failure.

When doing negatives, you want to use a heavy weight for a low amount of reps [6-8 at most]. Typically, people can be up to 50% stronger in their negative motion of an exercise than they are in the positive. This is actually a defense mechanism by your body because it doesn’t want to pick something up that it can’t handle, pretty interesting.

Supersets

I love supersets. A superset is doing a set of two different exercises back to back with no rest [usually opposing muscle groups such as a bicep exercise followed by a tricep exercise or two exercises for the same muscle group, whatever you choose]. These are a MUST-DO workout and will give you the pump of a lifetime. It will also help keep you lean due to burning more calories with the little to no rest between sets.

Drop Sets

A drop set is doing a set with a certain amount of weight until failure, lowering the weight and doing another set immediately again until failure. Sometimes I will drop the weight 30-40% for the second set, rep it to failure, then drop it another 25% for a third set in a row. Don’t try to be a badass and set your weight too high on the sets to where you are only getting 4 and 5 reps. You want to be able to rep it out for quite a few. Maybe a heavy 8 rep set on the first, then drop weight and 15 reps, then drop and 20 reps. Mix it up. Always be mixing it up, keep your body guessing.  

Burnouts 

These are a great finisher to any workout and will bring your muscles to complete failure if they aren’t already. Simply pick one of the core exercises of the muscle group you’re hitting [shoulders:military press, chest:bench press, etc.], choose a decently light weight that you think you can perform for at least 15 challenging reps, and push! Rep it out until complete failure, ideally with a spotter for a couple negatives at the end of the set even.

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