My last article was titled Chorlton Personal Training on Supersets.
Supersets would be described by bodybuilders as an intensity technique. To learn exactly what they are and how you can use them, you should check out the supersets article.
For now lets take a look at some other intensity techniques that may be of value in your muscle building toolbox.
Simply put, intensity techniques are methods for making your sets harder.
We have already covered supersets in a previous article. But what other intensity techniques are out there?
1) Drop Sets
With drop sets, you perform a standard set of an exercise to failure. But as soon as you reach failure (the point at which you can no longer perform any more repetitions), you remove some of the weight. This enables you to crank out some additional repetitions on the same exercise without taking a rest.
A double drop set would involve reducing the weight a second time and then further cranking out some additional repetitions. For the brave, you could even try a triple drop set.
A triple drop set is likely to prove extremely painful...
2) Mechanical Drop Sets
With mechanical drop sets, once you reach failure, rather than reduce the weight, you perform the same exercise in a slightly different way in order to make it an easier version of the exercise. Once again, this allows you to carry on performing additional repetitions after the point of failure.
A good example of a mechanical drop set would be performing narrow grip bench press to the point of failure. Then widening the grip, to enable additional repetitions to be performed with wide(r) grip bench press.
3) Forced Repetitions
With forced repetitions, once again you would perform a standard set of an exercise to failure. However, this time, upon reaching failure, your personal trainer will help you to perform some additional repetitions by assisting with the lifting portion of each repetition.
It is important to have an experienced personal trainer that understands when and how to provide the type of assistance that will enable you to perform forced repetitions correctly.
So if you are unsure at all about how to implement some of these intensity techniques, and you want to take your muscle building to the next level, then please use the Chorlton Personal Training Contact form, and we can chat about how to build the type of body you desire.