If you are someone who wants to lose
weight, get in shape, and/or build muscle, there are things you can do that will make a huge difference in your overall transformation. By changing your routine altogether (intensity-wise), you can achieve your goals, which will leave your friends wondering “How did he do it? It’s true. Adding more weight to your current workout could
cause injury and make it difficult or even impossible for your body to recover. Instead, you should focus on changing up your routine. By adding more variety you’ll be able to really pump up your intensity, have fun and see some insane results.
The one second up and one second down philosophy is used by a lot of people. If you want to build muscle faster and better, make the speed of your repetition work for you. The weight needs to be lowered slowly but only on the negative part of the exercise.
So, if you are doing a bicep curl, let’s say, lower the weight by taking 1/4 inch off each rep. Or, if you are doing a chest press, lower the weight by 1/2 inch with every rep. Or, if you are
doing a leg extension, lower the weight by 1/4 inch with every rep. This means you have increased the intensity of your workout by 100% by making this simple change. Then, you can change the speed for variety.
Another way to make your workouts more intense is to use tension manipulation. Suppose you’re doing leg presses. Instead of resting for a full two seconds at the top of the rep, have you pause for only a fraction of a second. And instead of completely relaxing at the bottom, have you tense up for a moment before allowing your body to go back to normal. This will make the movement more effective and thereby, give you a more intense workout.
Tension manipulation can be used with or without weights. For example, when you do road work you often have to stop and wait for lights or cars to change. When this happens, do you sit there like a bump on a log or do you tense up so you don’t have to stop moving until the light turns green? Of course you tense up, right? But, if you keep tension up every time a car stops you’ll soon get very stiff and very tired. So, what you do instead is tense up only when the light turns green and then, when the car starts to move again, you let yourself go limp.
You can change the intensity of the exercise even if you are not doing it. It’s important that you keep the exercises controlled and not too fast. If you like it, you can always add a little more weight
while changing the pace for better result
1. You should perform all these exercises 3 times per week. On non-consecutive days. For example: Monday, Wednesday and Friday. Or Tuesday, Thursday and Sunday. Whatever suits you best.
2. After completing each circuit you should rest for about 60 seconds and then start the next circuit.
Your muscles are not fully repaired and rebuilt until at least three full days have passed. That’s why it is so important to give your body time to recuperate. The first day you work out, the
second day you should only work the non-exhausted parts of your body. As you go back into the gym for your third workout, you will find your muscles respond much more vigorously.
If you want to increase the intensity of your workout, deep stretches are a great way to go. The easiest way to do this is to add in a two to three second pause after you reach the bottom position of
an exercise and stretching before moving on to the next repetition. You can also increase your intensity by stretching out after every rep. You should only be able to stretch after the first set of each
muscle group. You don’t need to stretch immediately after your exercise. This will cause injury by putting too much strain on your muscles and tendons.
When choosing weights for your exercises, make sure you choose the weight that can be done for five to six repetitions. After one set, reduce the weight by 20%, and for each set thereafter. Do this until you are able to perform the prescribed number of repetitions with the given weight. This will take some practice, but soon you will find it easy to determine how much weight you should
use. And remember, the heavier the weight, the more muscle you are building!
A great way to get and keep blood in the body’s muscles for a longer amount of time is by doing what are known as “partials”. This means rather than complete full repetitions, you do only
partial repetitions. And, you do a lot of them! Partials are the best way to build muscle. In fact, they are the ONLY way to do this if you truly want to gain maximum muscle size and strength.
The final tips we wanted to provide on how to increase the intensity of your workout is by getting close to muscle failure. Interestingly, this phase happens quickly but the closer you get to it, the more your muscles will respond favorably.
To get the strong, defined muscles you want, it all boils down to short but precise movements that happen at the end of each. Then, pushing yourself in the next set will help you reach muscle
failure, which means you are pushing the muscle to perform at the highest level possible!
In this section, we have provided you with a great deal of very specific information on how to make your workouts more effective. However, we
realize this is only the beginning. If you choose to actually put our advice into practice, you should strive to make each workout more intense until you are able to do no more without growing weary. This will take time and effort but the payoff can be huge. Remember: The first step toward getting fit is simply admitting you have a problem. Once you do that, the next step is to get motivated to do something about it.
I hope these tips aren’t just the beginning of a long and healthy relationship with working out and strength training. Remember, you can’t get strong by simply watching TV or playing
computer games. Those activities deplete your energy and drain your mental and physical resources. To get strong, you need to exert yourself physically and challenge your mental capacity. That’s
why I want to thank my subscribers for sending in their questions and making this issue possible.