ABS Audio Newsletter: An Overview of Intensity Techniques
Issue 63: Methods to Increase Training Intensity
Welcome to the 63rd issue of the ABS Audio Newsletter! Intensity techniques in resistance training are methods used to increase the difficulty and effectiveness of workouts, often pushing muscles beyond their usual limits to stimulate growth and strength gains. Here are some common intensity techniques.
Drop Sets: Perform a set to failure with a given weight. Reduce the weight by 20-30% and immediately continue the set to failure. This process can be repeated multiple times.
Super Sets: Perform two exercises back-to-back without resting in between. Can be for the same muscle group (e.g., biceps curls followed by hammer curls) or opposing muscle groups (e.g., biceps curls followed by triceps extensions).
Tri-Sets and Giant Sets: Tri-Sets: Perform three exercises consecutively without rest. Giant Sets: Perform four or more exercises consecutively without rest. Typically target the same muscle group or related groups.
Rest-Pause Sets: Perform a set to failure. Rest for 10-20 seconds. Continue the set and perform additional reps to failure. Repeat this process 2-3 times.
Forced Reps: Perform a set to failure. With the help of a spotter, continue performing additional reps with minimal assistance. Spotter helps just enough to keep the weight moving.
Negatives (Eccentric Reps): Focus on the lowering phase of the exercise, which is usually the eccentric portion. Use a weight heavier than usual and have a spotter assist with the lifting phase. Lower the weight slowly and under control.
Partial Reps: Perform reps in a partial range of motion after reaching failure with full range of motion reps. Helps target specific weak points in the lift.
Pyramids: Increase the weight and decrease the reps with each set (ascending pyramid). Decrease the weight and increase the reps with each set (descending pyramid). Can also be a combination of both (triangle pyramid).
21s (Sevens): Perform 7 partial reps in the lower half of the range of motion. Perform 7 partial reps in the upper half of the range of motion. Perform 7 full range of motion reps. Commonly used for biceps curls but can be applied to other exercises.
Time Under Tension (TUT): Focus on slowing down the tempo of each rep to increase the time muscles are under tension. Typically involves slowing down the eccentric and concentric phases of the lift.
Pre-Exhaustion: Perform an isolation exercise to fatigue a specific muscle. Follow immediately with a compound exercise that targets the same muscle group. E.g., leg extensions followed by squats. These techniques can be incorporated into a training regimen to break through plateaus, add variety, and stimulate muscle growth. However, they should be used judiciously to avoid overtraining and ensure proper recovery.
The outline of our conversation:
1. General intro.
2. Types of Intensity Techniques
3. What each technique is.
4. Pros/Cons and context for each.
5. My takeaways and motivational sendoff!
I greatly appreciate your viewership; catch you all in the comments. Stay tuned for the 64th issue next week!