These intensity techniques will push you through conventional muscular failure, allowing you to work the muscle harder, and stimulate more muscle growth. We are going to go over these methods and how they will work for you. They will create a more advanced workout.
Rest Pause – This will allow you to lift for more reps with the same amount of weight. The first thing that you do is take a straight set to complete failure. Rest 5 to 10 seconds, not taking your hands off of the bar, then lift for another 1 or 2 reps. Repeat this process 4 or 5 times. This is awesome because it allows you to do more work with a high amount of weight.
Partial Reps – These are simply just reps that you move through a portion of the entire movement. This allows for a much higher amount of weight to be used. Using them at the end of a set is the most common way that partial reps are used. Shorten the range of motion more and more as your muscles fatigue and begin to totally fail.
Giant Sets – These are several different exercises, for the same body part done all in a row without any rest at all in between them. You can even do the same exercise in this circuit again. This technique is awesome for getting a really good pump. This makes for one very tough workout.
Cheating – When you are all the way at the end of your set, and you are approaching complete muscular failure, use some body swing in order to squeeze out a few more reps. Do not cheat excessively during your set because this can cause injury. Always cheat to make the muscle work harder, not make the exercise easier.
Using all, or some of these methods in your workout is great for muscle building. They are not to be used in every workout though because you can easily over train yourself if you do that.
