Adding Intensity To Your Muscle And Fitness Workout – 8 Tips
Are you not sure if you are doing your muscle and fitness training the right way? A common difficulty that a muscle builder experience is if each muscle has been trained optimally as it was meant to be during a certain exercise. It’s only by achieving this that you can gain muscle mass maximally.
So, what is the solution? The solution is simple; increase your exercise intensity. This way your training will always be challenging and the motivation this will cause will ensure progress over time and the likelihood of regression will be reduced.
Now, what do we mean in tangible terms when we tell you to intensify your workout? Below we have outlined 8 proven methods of intensifying your muscle training exercises. Use them one by one or combine them in any thinkable way:
1. Modify or Change the Particular exercise
To ensure that all muscle fibers are trained, you’ll have to do what it takes and you will gain maximum muscle. You can do this by adding a new exercise to your training or modify a current exercise for example by changing the angel, speed or other aspects of the way you do it.
2. Reduce Recovery Intervals
By reducing the rest intervals and exposing your muscles to further work as the effect of increasing intensity.
3. Increase the Resistance
Push your muscle beyond its previous point of failure by increasing the weight you life in reasonable increments. This will cause an increase in the training intensity.
4. Use Forced Reps
Forced reps simply mean that you complete one or more final reps after the point of failure has been reached. You will need the assistance of an experienced person if you attempt to do this.
5. Doing Pre-Exhaustion
In cases where a particular exercise involves two or more muscles the weakest of them will prevent you from working the primary muscle to failure. The way around this is to first isolate and tire the primary muscle before immediately moving to another exercise that works the set of muscles to failure.
6. Do Isometric Contradictions.
Isometric contractions simply mean, to hold the weight still at the failure point to stimulate a static contraction in the muscle you want to train.
7. Use Partial repetitions
When reaching the point of failure you’ll be unable to complete the full range of movement for a particular exercise. A technique for handling this is called partial reps and is using only a segment of the lift. This will still train your muscles beyond the point of failure. This technique allows you to increase intensity without making it necessary to add extra routines. This way you’ll avoid over training. This technique is useful especially if you are an advanced muscle builder.
8. Supersets
This simply means doing two workouts for the same muscle group without a rest interval. Thus you’ll have to utilize different muscle fibers and this will increase the growth of your muscle.
When you have included these techniques in your muscle and fitness workout regimen you can rest assured that you have done what you can to maximize the growth of your muscle mass.
by Gary Gui
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