When you train you want to do so with intensity. One technique for increasing the intensity of your training is to manipulate your rest periods. The longer the rest period the lower the intensity. The shorter the rest period the higher the intensity.

There are many excellent ways to manipulate rest periods. The following are some examples of ways you can manipulate your rest periods for intensity.

Supersets for Shorter Rest Periods

A superset is generally thought to involve 2 exercises that utilize antagonistic body parts (ie. chest and back) done back to back with no rest between exercises. For the sake of this discussion, a superset is merely two exercises performed one after another with no rest between them.

By using supersets you are taking the rest period between exercises down to zero. You can then simply manipulate the time between supersets. Keeping that rest period down to 30 seconds will really up the intensity of your training. It is important to note that you will not be able to lift as much when following this protocol. Your heart will race as you progress through your workout, causing a cardio effect as well.

Giant Sets for Shorter Rest Periods

For the sake of this discussion, a giant set is 3 or more exercises performed in succession with no rest between exercises. You will perform your exercises and then rest 30 seconds between each giant set. You will focus on getting your heart rate racing. You will perform each exercise with proper form. This is a very intense technique. It is one I love to use on my legs. A typical giant set workout for legs would include 2 giant sets as follows:

• Giant Set #1 – 4 sets of each group. No rest between exercises.

• Hack Squat
• Leg Press
• Leg Extensions
• Lunges
• Rest 30 seconds
• Repeat

• Leg Press (feet low)
• Leg Press (feet wide)
• Leg extensions
• Lying leg curls
• Rest 30 seconds
• Repeat

This technique will really cause an increase in intensity.

Complexes for Shorter Rest Periods

A complex is where you take 3 or more exercises and perform them in succession, but not only do you not rest between exercises, you don't rest between sets either. Essentially it is a giant set with no rest between sets. This one will make you feel like you are running a marathon. This is one awesome intensity boost.

Share with us your tips for manipulating rest periods for intensity by leaving a comment below.

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Circuit training is generally done in a gym with a plethora of equipment, but circuit training without weights is something that is easily accomplished if you plan things out correctly. By using body weight exercises you can substitute those in for weighted alternatives. The proper body weight exercises are capable of increasing your strength, size and improving your body composition.

Planning

If you want to be successful at this type of circuit training, you must plan ahead. You are going to need three to four circuits that contain between 6 and 10 exercises each. You will need to arrange the exercises in such a way that you get a complete body workout. Your goals will determine the type of exercises you need to include. Want to get in better shape — include any combination of push ups, squats and lunges. Want to build more muscle — add in chin-ups, jumping squats and one-armed push ups. You will want to do each exercise for a set duration or a high number of repetitions.

Equipment

You are going to have to work hard to get variety into your routine when using just body weight exercises. Take a look around your home and find household items that you can incorporate into your routine. Simply use the items you have available to you. Utilize the stairs to introduce a cardio element to your workout by jogging up and down the stairs between sets. Mount a chin-up bar in a door jam for use during your training.

Vary the Workouts

You've all heard the P90X term “muscle confusion[ts_optinbox color=”blue”] [/ts_optinbox].” It is simply saying that you need variety in your training in order to see maximum results. Be sure you change things up on a regular basis. Insure that this happens regularly.

Workout Length

Start with a 5 minute warm up and then train for 30 minutes. End the training session with a 5 minute cool down. Make sure that you include stretching both before and after your training session.

Track Your Progress

I am a strong advocate of tracking your results. Before you start take your weight, body fat percentage and circumference measurements. Each week redo those measurements. Make adjustments as you go along depending upon the results you are attaining. You are going to see incredible progress if you stick to these procedures.

Tell us your experience with body weight training by leaving a comment below.

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