Stopped gaining muscle mass? Learn how to increase intensity in bodybuilding to get progress off the ground. Often, athletes practically do not progress for a long time and this is very difficult from a psychological point of view. It is necessary to find the reasons for this and it is quite possible that you are not doing hard enough. Today you will learn how to make your workout as hard as possible.
Method number 1: Reduce the duration of the pauses between sets
This is the first thing you should do. The less rest you take between sets, the higher the training intensity. If you have rested for a minute and a half before, then reduce this time to 60 seconds, and then to 40. Of course, this step will entail the need to reduce the working weights. By shortening the pauses between sets, you reduce the outflow of blood from the muscles, which in turn allows the metabolites of energy metabolism to heat up in the tissues. As a result, water rushes into the muscles, which will lead to an increase in their volume.
Method # 2: Perform supersets or giant sets
A very effective way to increase the intensity of a session is to combine two or more movements in a series. It is important that the pause between exercises of the same series is minimal. If you combined the two movements for the antagonist muscles, then this would be a super set. Perhaps the combination of movements for the development of one muscle, and in this case, a combined set is obtained.
If the series includes four or more movements, then the output is a giant set. The rest time between these sets should be about 120 seconds. The movements are combined in a series not only in order to shorten the duration of rest, but also to maximize the development of the target muscles. For example, a triset can include movements that are performed in different positions (shortened, neutral and stretched).
There can be a large number of supersets based on this rule, and we will not dwell on this issue. Experiment and find movement options that work for you.
Method number 3: use different variations of drop sets
A drop set is an approach that gradually reduces working weight. Start the approach with the weight you need, and as soon as you are no longer able to perform the movement technically competently, reduce the weight of the projectile by 25 percent. After that, repeat the exercise to the same point at which the technique is broken. This is a classic drop set.
If you lose weight again and do another set, it will be a triple drop set. It should also be remembered that there is also a progressive drop set. It involves performing a warm-up approach, which in this case is the first. After that, you need to increase the weight and perform the classic drop set. After resting, you again increase the weight of the projectile by performing a triple drop set.
A few words should be said about the reverse drop set. Actually, its essence is the same as for a triple drop set, but you need to increase the weight, not reduce it. Start with a light weight and do 20-30 reps. After a 10 second pause, you work heavier, doing 6-8 reps. After another pause, perform the final approach with more weight, and the number of repetitions is from one to three.
Method number 4: Up and down
This method was first described by Vincent Gironde, and he used it to train the muscles of the arms. You should start low and do four reps. Then increase the weight by 20 percent and do four more reps. Keep doing this until you can perform the movement technically correctly. After a short pause, start moving down in a similar manner until you reach your starting weight.
Method number 5: Rest-pause
This method was very much loved by Mike Mentzer and it must be admitted that it is very effective. To obtain the maximum result, it must be used for high-volume training, when the weight of the shells is no more than 75 percent of the maximum, the number of repetitions is 10-15, and for each muscle group it performs many approaches.
After doing 10-15 reps for failure, you should take a breath for 10 or 15 seconds and do about 7 reps. Then rest again and do at least 3-4 repetitions again. After that, you need to take pauses for two minutes and repeat all over again.
Method # 6: negative repetitions
You probably already realized that this method involves performing repetitions only in the negative phase of the movement. Here you cannot do without the help of a friend who will help to raise the projectile, and you lower it yourself, completely controlling the movement.
Method # 7: forced repetitions
This is a very interesting technique that has been compromised by misapplication in recent years. Most lifters don't do forced reps correctly. Forced reps should combine the benefits of a drop set and negative reps. A friend should start helping you only at the moment when your technique is broken, and with his help you extend the approach by several repetitions. At the same time, it is important that the number of forced repetitions does not exceed two in one approach. In addition, during the lesson, you should not perform more than three such approaches, so as not to load the nervous system.
Method # 8: Partial Replays
This method is known to many athletes and is very effective. It is especially good for training the muscles of the back, arms, calves, as well as deltas.
Method number 9: Cheating
And you should be aware of this method. It is used at a time when your muscles are already very tired, but you would like to load them a little more. This is where cheating comes in handy. While helping yourself with your body, throw the projectile up so that you can overcome the dead center of the positive phase. Thanks to this, you eliminate tired muscles from work. It is important to remember that it is necessary to lower the projectile in full control of the movement. Basically, this method is used when doing curls for the biceps, since it is problematic to use it in other movements.
Drop sets from Arnold Schwarzenegger in this video:
