Bodybuilding is the process of maximizing
muscle hypertrophy through
the combination of weight training, sufficient caloric intake, and
rest. One important factor of this "bodybuilding triangle": weight
training
is not as simple as it seems. To make the best gains in the shortest
amount of time, it is important to understand a basic principle:
intensity.
In terms of Bodybuilding, What Exactly is Intensity? Intensity is a
feel factor. It is a way of lifting to put out a maximum effort.
Many people think they're training intensely, but the sad fact is most
people are not. Most people "undertrain" and "overtrain" at the same
time. What I mean by this is that they do not train intensely (which I
will describe in greater detail later) while at the same time they
train too long in the gym without the pump, which actually limits or
even impedes their desired results.
Intensity: The Most Important Factor In Bodybuilding
Two guys can do the same exact fitness routine with the exercises,
number of sets, and number of reps, yet have two different outcomes.
Intensity is what determines success when it comes to maximizing your
gains.
Three Basic Principles of Intensity
You can increase your intensity by 4 ways:
- Increase the number of reps
- Decrease the rest periods
- Increase the amount of weight you lift
- Increase the volume of work (sets)
Under each basic principle there are different
approaches that can be employed. Understanding this will help you reach
your goals quicker. It will also help you break through "plateaus"
(performance stagnation).
Intensity Building Techniques
Increase The Number of Reps
The first way to add intensity in my opinion should be addition of
reps. The best way is the X + 3 rule. In this rule you add intensity by
adding 1, then 2 and then 3 reps beyond your target rep zone. When you
can perform 3 reps more than the target zone you need to add weights. 5
lbs additional plates for major muscle groups and 2.5 lbs for minor
muscle groups.
Adding more reps creates my hypertrophy in the muscle which is what is
required for growth. This is another alternative way to intensify your
workout. This can be accomplished in a simple approach, such as trying
to get 10 reps vs. 8, or it can be done using advanced techniques such
as:
Forced Reps
Forced reps training is an advanced training method, which is employed
at the end of an exercise when you are unable to lift the weight on
your own. At this point a training partner gives a small extra push
while providing a spot so that you can overload the muscle by getting
reps that you could not get on your own if you did not have the extra
help, and a spot.
The moral support and encouragement alone often works and allows the
bodybuilder to seek out a few more reps before the force reps are even
employed. Typically this method is used for 2-3 extra reps, resulting
in maximum overload and a great pump. Care should be taken however,
because this is the most popular and consequently the most abused
intensity technique. People get hurt, people use it too often and
overtrain, people use it with bad form and technique: all recipes for
disaster.
Burns
Burns is another advanced technique similar to forced repetitions. With
this method, you would use a sub-maximal weight that is so light that
you could still use it to continue to pump and work the muscle after
lactic acid has built up. When you keep working under these conditions,
you get a great pump, and a huge burn from the lactic acid build up.
For those of you that may be curious, lactic acid is caused in part, to
constant muscle contraction. It is created when the muscle burns sugars
(in whatever form). Normally lactic acid gets squeezed out by normal
muscle movement and lymphatic fluid, into the lymphatic ducts, where it
is processed and eliminated from the body. What stops this is constant
muscular tension (such as supersets, giant sets, forced reps).
Lactic Acid
During power-intensive exercises such as sprinting, when the rate of
demand for energy is high, lactate is produced faster than the ability
of the tissues to remove it and lactate concentration begins to rise.
Lactic acid eventually will cause the muscle to tighten and bunch up,
and constricts the flow of the lymphatic fluid. Since this cannot help
wash out the lactic acid, it sits there, causing that familiar burning
sensation. Probably more than you needed to know, right?
Forced Negatives
This technique focuses on the negative portion of muscle contraction
(the eccentric or lowering phase). This principle involves the use of a
spotter. To accomplish this technique you would choose a heavier weight
and your partner would help you lift the weight and you would slowly
control the weight during the downward movement.
For instance if you normally would use 225 pounds for 8 reps on a bench
press, you would instead use 350 pounds and slowly lower the weight
after receiving help lifting it off. Your partner would also assist you
with during the upward pressing movement by pulling the weight off your
chest while you are pressing the weight up.
Another way to accomplish this is using the same 225 pounds that you
would normally use, but your partner would press down on the weight as
it goes down for increased resistance, while you tried to resist the
weight (slow the weight from approaching your chest). It is important
that when using this advanced technique that the external force applied
is done in a smooth and careful manner to avoid injury.
The Cheat Method
The Cheat Method is an advanced training technique that is utilized
when one can no longer perform a repetition in strict form. It is used
after performing a number of reps with good form until muscle fatigue
begins to set in (or the weight is too heavy). At the end of a set,
when you can't do any more reps with good form, use a bit of body swing
or momentum to help get the weight past the sticking point, e.g.
swinging the weight up a little at the start of a barbell curl.
By employing this technique you will use surrounding muscle groups to
assist in the movement to complete additional reps to complete the set.
An example of this technique would be as follows: when doing dumbbell
chest presses, if you feel no longer you can do in perfect form, get
the help of your shoulder and back (lat) muscles to assist lifting the
weight.
It is key that when performing this technique you still let the major
muscle targeted, to do most of the work. I always used cheat sets very
sparingly as I was a stickler for good form, however there is a place
in every bodybuilder's arsenal to use this technique occasionally.
Decrease The Rest Between Sets
There are also many techniques available for decreasing the rest between sets. They may include the following:
Drop Sets
Drop Sets, AKA Descending Sets, is the most basic and yet one of the
best techniques to maximize intensity. You begin by reaching failure
with a weight, as soon as you hit failure, lessen the weight, and then
continue the set until failure is reached again.
Lets say you were to perform triceps pulldowns with a 90-pound stack.
If you reached failure at 12 reps, you would strip the weight down to
70 pounds and continue. A single drop or descending set is when you
lower the weight once. A double drop or descending set is when you
lower the weight twice (for instance from 90 - 70, then from 70 - 50
pounds).
My favorite exercise is to do a 6 set drop set while doing dumbbell
curls running the stack and doing each set to failure. I might start
with 50 pound curls, then drop to 40 and perform the reps to failure,
then immediately pick up the 30 pound dumbbells to failure, then
proceed to do reps with the 25 pound dumbbells until, failure and then
finish off with 20 pound curls till failure... then work in a few cheat
reps! By employing this technique I get 18 sets of arm curls done in
about 12 minutes and am done!
Strip Sets
Strip sets are essentially drop sets. If we want to be technical, it
refers to "stripping" weight from a bar reducing the weight that you're
using by 10% or so with each succeeding set (where as a drop set can be
done on a machine, using dumbbells, etc.). For example, if you start
out with 100 pounds for curls, then on your next set you would do 90
pounds and 80 pounds on your subsequent set.
These are done with barbells. Do a set then, without racking the bar,
get two spotters to pull off a preset amount of weight. Continue with
that weight. Keep stripping as desired. This will thoroughly burn out a
muscle.
Supersets
A Superset is a technique where two or more exercises are performed
back to back. When three exercises are performed in succession it is
referred two as a triset superset. This is another good way to train if
time is limited. Supersetting involves doing two exercises with no
rest in between.
Supersets can be in two ways. One way is doing two different exercises
- for bodybuilding routines - in a row that hit the same muscles. Other
way is doing two exercises - for bodybuilding routines - in a row
hitting two different muscle groups. Supersets work best when targeting
opposing muscle groups. Performing them this way allows for a better
pump, as well as more reps.
Multi-Exercising
Multi-exercising is often incorrectly referred to as supersets.
Multi-exercise sets are different than supersets. Multi-exercise sets
use different exercises for each set instead of just doing one exercise
for all sets.
With this type of training, you will be able to hit a particular muscle
in different angles. For example, instead of doing 4 to 6 sets of a
particular exercise for a body part, you would instead do different
exercises for each set each time. For instance for a chest press -
instead of 6 sets of flat bench you do one set of barbell flat bench
press, then a set of incline dumbbell presses, followed by a set of
dips, decline flyes and finally cable crossovers. Unlike supersets, you
would have rest periods between sets to enable you to approach each set
heavier.
Giant Sets
A giant set is the practice of going from one exercise to another very
quickly. One of the risks with this technique is that the muscle is
fatigued so quickly that there is a tremendous loss of efficiency and
benefit. However, by moving from one set to the next relatively quickly
you can keep the heart rate elevated, and it is a good muscle confusion
technique when employed periodically. Giant sets, in my opinion, are
also good for conditioning. They should not however the cornerstone of
your training methods since this type of training when I have little
time to train, and I need to get a quick workout in.
Increase The Weight
Increasing the weight is not for the faint hearted. There are risks.
Risks of improper form resulting in injuries. Probably most known for
employing this principle was the late Mike Mentzer, who wrote many
articles, and wrote books and developed audio tapes about what he
coined his "Heavy Duty Training Principle".
His approach became extremely popular among bodybuilders especially
after Mentzer won the 1978 IFBB Mr. Universe contest in which he was
the first bodybuilder ever to receive a perfect 300 score from the
judges.Mentzer's system was based on the principle of "intensity" as
emphasized by Arthur Jones. So as not to overtrain, Mentzer's system
was based on a limited amount of sets with adequate rest in between
(4-8 days in between each workout).
Increase The Number Of Sets
Increasing the overall volume of work, by either increasing the number
of sets per exercise or increasing the number of exercise per body
part, which results in a greater number of overall sets as well, is
also another way to increase intensity, especially if the overall work
volume is completed in the same amount of time that less volume had
been completed in,
Other Advanced Techniques To Increase Training Intensity
Pre-Exhaust Method
This method is one of my favorites, so that I can reduce the weight a
bit and reduce the stress on my joints while maintaining the force on
the muscle.
The pre-exhaust method is typically done by performing an isolation
movement first - like leg extensions - followed by a compound movement
- such as the leg press, which works more than one joint. The principle
is that on the second exercise, the muscle can be pushed into the range
of failure very quickly by first employing the pre-exhaust method.
Partial Reps
Partial rep technique is simply moving the weight through a partial
range of motion (usually, but not necessarily, the strongest range of
motion of the exercise, e.g. the top 6 inches of the bench press). This
allows much more weight to be used. The technique is often performed at
the end of an exercise when you do not have the energy to complete full
reps. Partial repetitions are good for eking out a little bit more out
of the exercise. My favorite exercise is the squats. As I lift very
heavy weights during squats I find it difficult after 4-5 reps, I then
do partial reps thereby recruiting those muscle fibers, which are not
yet fully tired.
Deep Reps
Deep reps are done to recruit additional muscle fibers. A simple
illustration would be squatting slightly passed parallel, performing
deep dips, or doing chair pushups for a deep stretch. It is important
that proper care is employed, and proper warming up is done, so not to
overstretch or tear a muscle.
Slow Negatives
Slow negatives is a technique that is slightly different from Static
Training in that it is typically used at the end of a set when your
muscles are failing but you want to get more out of the set in order to
drive it into the critical "growth phase."
How it is performed is that you simply slow down the eccentric portion
of the exercise (the eccentric portion of the exercise is the portion
in which the muscle is lengthening under tension). To illustrate this
point, if you were to do a slow negative with a barbell curl, you would
slow the rep as you lower the bar towards your upper thigh; would
constitute the negative or eccentric portion of the exercise.
A simple approach is to perform the eccentric movement taking 4
seconds, while taking 2 seconds during the concentric movement (in the
case of a barbell curl the concentric movement would be the positive
part of the exercise - the action of raising the bar towards your
shoulders).
With this method, it is common to also employ the Cheat Principle
during the concentric movement to maximize the amount of weight and
number of reps that can be performed. This technique in my opinion is
very effective and can be used at any time - even when training alone.
Static Training
Static training is an advanced training technique designed to generate
high intensity by maximizing weight while minimizing hold times. How
this is done is by holding on to the muscle's particular position for
an extended amount of time (typically five to fifteen seconds) to give
the muscle a new way of training and experience a different load.
This technique in my opinion is very effective because when used
sparingly provides the muscle with a force not typically employed, and
as such it can also employ the recruitment of additional supporting
muscle fibers. It is also a favorite of mine because it can increase
intensity on the muscle without having to add a lot of additional
weight, which can pose strain on the joints. Another good benefit is
that it can be used at any time - even when training alone.
Speed Varying
This technique involves changing the speed that you perform the reps,
while maintaining proper form. Often utilizing quick explosive
movements at the point of force. Then employing slower static training
methods during the negative (downward) rep.
Important Points To Consider When Increasing Intensity
Approach this in a systematic way to avoid injuries.
Weekend warriors typically get hurt and drop out before success. It is
great to get inspired, but approach your increase in intensity is a
smart way.
Stretch and properly warm up to reduce the chances of injury.
Stretching FOLLOWING an intense workout is just as, if not more
important than stretching before the workout to reduce chances of
injury, and to increase recovery.
Feed the Fire. Ensure that you get enough calories and proper
nutrition, supplementing vitamins and minerals when needed. Failure to
do so can result in overtraining, and as a minimum will limit your
growth.
Ensure that you get enough rest. Your muscles don't grow when
they are being worked; they grow only when they are at rest. If you
give recovery time for the muscles, they will become bigger and
stronger. Getting enough rest will also help prevent overtraining. If
you are not giving time for recovery, the muscles remain the same and
there will be no growth in the muscle.
Be aware of signs of overtraining. Symptoms of overtraining
include lethargy (tiredness), aches, pains for extended periods of
time, reduced strength, reduced stamina and reduced immunity. If you
experience these symptoms, stop working out, take rest and start back
with a new routine.
Hydrate. Water is also the most abundant nutrient in the body,
not to mention the most important. It is the most critical nutrient for
health, growth, and development. In order to move muscle, you need
water. Muscle is considered an active tissue and water is found in the
highest concentrations in active tissue. Although water does not
provide energy in the same way carbohydrates and fat do, it plays a
very important role in energy transformation. Water is the medium in
which all energy reactions take place. Therefore, you need to drink a
lot of water for health, stamina, fuel, and building muscle. Failure
to hydrate will diminish your performance in the gym. It will result in
decreased strength, decreased endurance, potential cramping and more.
Also of importance, most lethargy is caused by dehydration. Instead of
running for that red bull that will leave you crashed after the initial
"high" try drinking enough water. You will be amazed at the difference
in your overall energy levels. Remember, if you get thirsty, you are
already in dehydration mode. Solution: drink at least 16 ounces before
and immediately after your work out, and also try to drink water during
as well.
It’s also essential that you drink water for health
and building muscle. Without it, muscle strength, control and stamina
are all weakened which will reduce your ability to build muscle.
Drinking water is important because it helps bring nutrients to the
muscles and helps pass toxins from your body. Water also helps out with
the lubrication of your joints. Water is an ingredient in the makeup of
the synovial fluid, which is the lubricating fluid between your joints.
If your weight lifting diet is lacking in water, even for a brief
period, less fluid is available to protect these areas.
Remember, if you are employing the advanced lifting
techniques discussed above by adding more weight, more reps, and more
sets (and thus more stress to your body), the demands from weight
lifting on the joints will increase. Adequate water intake is
imperative to support the protective fluid needed for optimum
performance and to maintain normal healthy joints.
Conclusion
When you increased the intensity of your workouts you will not only see
better strength, tone, and muscle size gains, but you find yourself
even more dedicated to your bodybuilding workout. Increase the
intensity and you will undoubtedly reap the rewards from your efforts.
It is important, however, to remember that high intensity workouts can
result in central nervous system overload. Therefore in my opinion,
high-intensity exercise is effective for workouts of short duration
only.
With a long workout, high-intensity training results in overtraining
and central nervous system burnout. One way to avoid this is to perform
a high intensity workout for just one body part at a time, and if your
training calls for two body parts to be trained, that the other body
part be trained in a more traditional manner.
Employ the intensity principles in a smart and consistent manner, get
the proper amounts of rest, and fuel your body correctly with the
proper nutrients, supplements and water and you will be surprised how
quickly your efforts will pay off!
Leg Raises -Leg raises place primary stress on
the lower half of the rectus abdominis although the muscle fibers of
the upper rectus abdominia are recruited as well. Secondary stress is
also placed on the intercostal muscles.Because this movement works the
hard to work lower abs you want to do this exercise before crunches.
How to do: 1. Lie on your back on an inclined ab board with your head
toward the raised end. 2. Grasp the end of upper bench with your hands
to stabilize your body. 3. Bend your leg 15-20 degrees or until you
feel your back relax. 4. Use your abdominal muscles to raise your feet
in an arc to a position directly above your head. 5. Drop your feet in
a return arc until they clear the bench. 6. Repeat until failure (get
15-25 reps).
Reverse Crunches - Reverse Crunches are a great exercise for working
the lower abs. 1. Lie flat on your back with legs extended. Raise your
legs into an L position with your abs. You can flex your knees a bit.2.
Lower them to almost floor level and raise again.3. Keep going until
failure.
Roll up Crunch - Targets: Rectus abdominis (the "six-pack" muscle). 30
percent more effective than the standard crunch because the move
challenges your abs through a fuller range of motion, recruiting more
muscle fibers. 1. Lie back with legs straight and arms extended above
head next to ears. 2. Bring arms forward, tilt chin down, and slowly
curl upper body up, reaching hands to toes. 3. Repeat 15- 25 times.
Bicycle Crunch - Targets: Upper Abdominals, Obliques, And Hip Flexors.
1. Lie back with legs straight and arms extended above head next to
ears.2. Bring arms forward, tilt chin down, and slowly curl upper body
up, reaching hands to toes. 3. Repeat to failure.
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A
new study in The Journal of Strength and Conditioning Research suggests
that drinking a carbohydrate and protein supplement prior to and during
exercise does not improve exercise performance. However, subjects who
consumed the supplement did experience significantly reduced muscle
damage compared to control subjects.
Eating
a meal quickly, as compared to slowly, curtails the release of hormones
in the gut that induce feelings of being full. The decreased release of
hunger hormones, can often lead to overeating according to a new study
accepted for publication in January 2010 edition of the Journal of Clinical Endocrinology & Metabolism (JCEM),
