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You are here: Home / Fitness / M3:D35 Intensity multiplied

M3:D35 Intensity multiplied

June 17, 2008 By Michael Mahony, ISSA CPT Leave a Comment


What's on my mind today?

Today I realized that there are alot of different ways to up the intensity of a workout that I didn't already know about.  One that I've been playing with is time under tension.  It is amazing how hard an
exercise is when you manage to keep the muscle under tension the entire set.

An example would be dumbbell presses.  You would do them in such a way that you don't go all the way to the top, keeping the tension on the muscles.  By doing this, you increase the load on the muscles involved.  I find that it gives me an incredible pump.

I have found that the time under tension technique is hard to learn at first.  You have to develop a real feel for the exercise you are doing in order for this principle to work correctly.  The mind to muscle connection becomes extremely important here.  If you are lacking that, you need to work hard to gain it before trying this technique. 

Week Begins 6/15/2008
  Sun Mon Tues Weds Thurs Fri Sat
Cycle spot HC LC LC LC HC LC LC
M1 * 5:30 a.m. 3:30 a.m. 3:30 a.m. 3:30 a.m. 3:30 a.m. 3:30 a.m. 5:30 a.m.
M2 * 8:30 a.m. 6:30 a.m. 6:30 a.m. 6:30 a.m. 6:30 a.m. 6:30 a.m. 8:30 a.m.
M3 * 11:30 a.m. 9:30 a.m. 9:30 a.m. 9:30 a.m. 9:30 a.m. 9:30 a.m. 11:30 a.m.
M4 * 2:30 p.m. 12:30 p.m. 12:30 p.m. 12:30 p.m. 12:30 p.m. 12:30 p.m. 2:30 p.m.
M5 * 5:30 p.m. 3:30 p.m. 3:30 p.m. 3:30 p.m. 3:30 p.m. 3:30 p.m. 5:30 p.m.
M6 * 7:30 p.m. 6:30 p.m. 6:30 p.m. 6:30 p.m. 6:30 p.m. 6:30 p.m. 7:30 p.m.
Weights * N/A Lift N/A Lift N/A Lift N/A
Cardio * N/A N/A AM N/A AM N/A AM
Abs * N/A FYA FYA N/A FYA N/A FYA
Water * 264 oz 264 oz          
Post-workout nutrition * Yes Yes Yes Yes Yes Yes Yes
Pre-sleep nutrition * Yes Yes Yes Yes Yes Yes Yes
Vitamins/Supplements * Yes Yes Yes Yes Yes Yes Yes
Accountability * Yes Yes Yes Yes Yes Yes Yes
Cals within 5% (+/-) * Yes Yes Yes Yes Yes Yes Yes
Target Cals 3500 2800 2800 2800 2800 2800 3800
Cals 3610 2810          
Ratios (C/P/F) 35/35/30 10/50/40 10/50/40 10/50/40 10/50/40 10/50/40 35/35/30
Target Ratios (C/P/F) 35/35/30 10/50/40          
Total Completed 15 15          
Total Possible 15 15          
Mission 3 Total Complete 434 449          
Mission 3 Total Possible 435 450          
* = Counts towards total
Success!
Failed
Not Counted!

 
Find out what I'm doing to my body!

Intensity was the game today.  I pumped out squats, stiff legged deadlifts, the Quad Blaster, cable seated rows, dumbbell curls and a host of other exercises.  I took exactly 30 seconds rest between sets.  I pushed a weight that I could just get 14 or 15 reps out of.  I noticed that adding weight on some exercises caused other exercises to lag because of the intensity with which I lifted.  I also really understand the concept behind the workout I'm using, which makes the approach very enjoyable. 

I consistently find myself out of breath and dying between sets.  It is an amazingly intense feeling and one that I've learned to really relish.

 
Exercise the brain with the Thought of the Day!

Why would you ever take it easy in the gym?  Why bother going at all if you are just going to cruise?
 
Get a discussion started by answering the question!

Why do you shy away from bulking?  Comment this post to answer the question.
 

 
 

Mission 1, Day 35: Life is amazing…really

Until tomorrow…GET BACK TO LIFTING!

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Filed Under: Fitness, Old Blog Entries

About Michael Mahony, ISSA CPT

Mike is a passionate bodybuilder, NPC Competitor and ISSA Certified Personal Trainer who is always looking for ways to do things better. He also has a passion for correcting the misinformation that is prevalent in the bodybuilding and fitness industry today. Mike is currently working on his first eBook, Get Back to Lifting, which is scheduled to be released soon. He is also working on a second book, The Average Guy's Supplement Guide, that is scheduled to be released the end of 2016.

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