Here I am again to continue with this second part on high-intensity techniques.
In the first part, I shared with you some techniques I’ve tried. If you remember, the first one focused on endurance and definition, the second on gaining strength and the third one on mass/volume gains.
I hope you liked the article and may have already tried those techniques. If this is the case, do not hesitate to send me your results.
In fact, I have kept my favorite techniques which I will eventually reveal today.
Let’s start right now!
This method is very similar to forced reps, you will see.
You will correctly perform your set, and once you get to muscle failure, you will do a rep at ¾ of the full motion, a second at ½ and a last at ¼.
As I said, this technique is very similar to forced repetitions except that you do not need anyone to help you.
,u>Results: congestion is excellent , you feel powerful and strong. This method can help you gain strength in the same way than forced repetitions.
However, make sure to correctly perform the motion despite the difficulty. With fatigue due to failure, you will tend to move in every direction to make this ¼ of motion. Stay properly in position if you don’t want to get injured.
There are actually several types of supersets.
You will perform two different exercises in a row without rest.
One type of superset that can be seen and that I tried is doing two exercises for the same muscle (also called bisets).
Example: you start with bench press directly followed by inclined dumbbells.
As a general rule we opt for a compound exercise (bench press) followed by an isolation movement (dumbbell fly). Does this remind you something? yes, this is the post-exhaust method.
Results: as you can see, these two methods are very similar even identical depending on the choice of exercises. This technique allows you to reach muscle fatigue and shorten your workouts.
Prefer the post-exhaust method rather than the biset. Training the same muscle on 2 compound exercises can be exhausting and not necessarily the best in terms of results as opposed to post-exhaust.
The most traditional type of supersets is doing two antagonistic muscles (chest/back for example), the most famous combination being biceps/triceps.
Example: start with bench press followed by bent over barbell row without rest. You can also perform a barbell curl (biceps) followed by a kick back (triceps).
Results: you’ll get a maximum congestion with this method. With such a superset, one of your muscles will be able to fully rest while the other is working out. The blood flow will be entirely concentrated in the resting muscle.
The fact that you will be performing two exercises in a row will allow you to do some cardio as well.
However, you may not be able to lift as heavy as usual on your second exercise because you will already be tired from the first one.
I would also like to warn you about injuries. The superset for antagonistic muscles such as chest/back takes A LOT of energy and effort. Your workout will be so intense that you will be KO the entire evening.
I hurt myself twice (biceps and triceps) on a superset workout chest/back, so take it easy.
The superset is a very intense technique but leading to great results. In addition to saving time, it will cut out your muscles and you’ll get more ripped.
The superset is one of the best techniques to sculpt your body in the aesthetic art and this is why it is one of the most popular among bodybuilders.
Here is another method you may have heard.
For a given exercise, you will increase the weight to reduce the number of repetitions or reduce the weight to increase your repetitions.
Example: bench press – 15 reps at 100kgs, then you increase the weight to do no more than 12 reps (110kgs for example) and then 10 reps and finally 8 repetitions. You can go down to 6 or 4 reps if you want to do some strength training.
You can also perform this technique the other way round, starting with the heaviest weight to do 6 or 8 reps, then 10, 12 and finish lighter with 15 repetitions.
Results: this is by far my favorite technique. I personally had extraordinary results in terms of mass/volume gains.
The characteristic of this type of training is that you work a bit of everything: endurance (15reps), volume (12 and 10reps), mass (8reps) and even strength (6-4 reps). Starting with 15 reps also allows you to warm up.
This method is ideal for mass gain and also to gain strength but mainly when starting. Indeed, you will quickly reach your limits and you will have to opt for a strength program if you want to increase your max.
Note: drop sets will take its toll on your nervous system and recovery. You will see that it is often advised to use this method on one or two exercises during your workout.
I think that everything will depend on your ability to recover. I use drop sets for almost all my exercises because this is the technique that works best for me. I’ve never had any problem with overtraining or injuries with this method. However, if I feel a bit tired, I go easy.
All these methods are excellent to fight stagnation when trying to achieve your goals. However, they have the particularity of being very demanding on the nervous system and your muscles so go easy on them!
Avoid falling into overtraining because instead of helping you, these techniques will be counter-productive.
Let me tell you again, know your body.
For example, drop sets is the most effective method for me and unlike the opinion of advanced bodybuilders, I use it for almost all my exercises. For someone else, it might lead him to overtraining.
There is no bad or good method. As you may have noticed, each of them is targeting a different goal.
For mass and volume, go with a drop sets. For endurance and getting ripped, superset or centurion will be better. Finally for strength, forced or partial repetitions are not bad.
Well, I have revealed all the high-intensity techniques that I have tried. For the rest, I invite you to read the other articles on Internet.
Enjoy your training!