Do you want to build muscle and become the owner of abs cubes? Find out how the workload of professional bodybuilders is circulating. All articles on training indicate that classes should be intense. However, often novice athletes do not quite understand what this term means. After all, you can use submaximal weights or train for failure with less. There are several options for increasing the intensity, and you need to determine which one is more appropriate for the tasks.
How to increase the intensity of your workout?
Here are the main methods for increasing intensity:
- Increased resistance;
- Increased volume;
- Reducing class time;
- Continuing work after muscle failure.
Most often, athletes use the first method and work with a lot of weight. Bodybuilding is all about increasing resistance and this is the only way you will get stronger and gain muscle mass. But this is possible only if the correct technique for performing the movements is observed and with the correct choice of the number of repetitions in the approach. To gain mass, use a number of repetitions in the range of 6 to 12. The harder your next session, the more stress your muscles are.
The second method of increasing the intensity is to increase the number of approaches, or in other words, the volume of the session. Although many athletes now argue that in order to increase intensity, the volume should be reduced. But this is not entirely true, since volume assumes the total tonnage with which the athlete worked during the training, which should also be considered one of the definitions of intensity.
At the same time, the endless increase in the number of approaches will result in overtraining. To increase strength indicators, an increase in working weight is a more effective method, and for gaining muscle mass, an increase in volume. The last method is to shorten the class time. In this case, you will have to work at a higher pace and reduce the pause time between sets. Most often, professionals use this method during the preparation for tournaments. As a result, their workout becomes more aerobic, and fat is burned faster. There are also several methods to reduce the class time, one of which is a superset. This term should be understood as the performance of two exercises for one muscle without a pause between them. This is a very effective way to increase the intensity of your activity. This will be especially useful when you train mostly slowly. The sudden change in tempo for the muscles will be a new shock. Now let's talk about the methods of working after reaching muscle failure.
Forced replays
When using this method, you will need the help of a partner. After your muscles have failed and you are no longer able to do the exercise on your own, a partner should help you. This way, you can do a couple of more reps.
Negative repetitions
This method is based on the knowledge that the muscles can work harder during the negative (eccentric) phase of movement. Simply put, the negative phase is the lowering of the sports equipment. When you have reached failure in the positive phase, then a friend helps you to raise the projectile, and you lower it yourself.
Approaches with dropping the weight of the projectile
This method is similar to forced retries, but in this case you do not need outside help. Once your muscles have failed, you need to quickly reduce the weight of the projectile and continue to exercise until the next muscle failure.
Pause-rest
In this case, you will have to work with maximum weights, performing one repetition. After completing the exercise, pause for a few seconds and repeat the movement again. In total, you can perform up to six such repetitions.
All of these methods are very effective, but you should use them periodically to avoid overtraining. Remember that excessive intensity will slow down your progress.
For more information on proper bodybuilding workout, see this video:
