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.
In my previous article on high density training, I touched on using supersets in order to increase training density.
Today let's take a closer look at some of the different ways in which you can incorporate supersets into your training.
To recap on the previous article, a superset is when two exercises are performed in a row without stopping.
There are two main ways of performing supersets.
Firstly, we can use two consecutive exercises that involve the same muscle groups. This is what bodybuilders would call an intensity technique. Intensity techniques are used to train beyond failure. In other words, when you reach failure in the first exercise and you can no longer perform any more repetitions, you are still able to continue working the same muscle by immediately moving onto a second exercise. This is great for creating more muscle damage and more metabolic stress (two of the main precursors to muscle building).
The alternative way of performing supersets is to use antagonistic supersets. This means using two exercises that use opposing muscle groups. A classic example, and one which was heavily endorsed and used by Arnold Schwarzenegger, is the pairing up of back and chest exercises. This is less useful for inducing more muscle damage, since it does not provide an increase in training volume for any given muscle group. However, it is great for increasing metabolic stress, as the increase in training density is through the roof! This method of training potentially allows you to progress through a training session without taking any significant rest periods. This is because you are using non-competing exercise pairings. In other words, the back muscles are resting while you are working the chest muscles and vice versa.
As you might imagine, this second method of performing supersets is great for your fat loss goals in addition to being a wonderful tool in your muscle building armoury.