When trying to increase intensity, one of the most common methods is using super sets. A super set involves a number of different exercises for two or more body parts one after another. Body part number one is exercised and then body part number two, etc. You would use a moderate to heavy weight with minimal rest between exercises. The rest between the sets is between 2 to 5 minutes.
This method is one of the most commonly used methods for upping the intensity of a lifting workout. If you were working your arms, you could efficiently use super sets to work your biceps and then your triceps. You could start out working your biceps by doing alternating dumbbell curls and then immediately go to skull crushers to work your triceps. When you complete one set of each exercise you have completed one super set and you would then rest before starting another super set.
This methodology is common with workouts today because it allows you to get more done in a shorter amount of time. It makes your gym time more efficient and the intensity level much higher.
You can then take the first two methods of increasing intensity and apply them to the super set technique. It is possible to use a drop set as part of the super set. You can also use timed repetitions with the super set. Coupling either of those two methods with the super set is going to give you one very intense burn in your muscles.<< Return to series index
Today I made a modification to my cardio training the way I had mentioned I would. My new plan is simple. I will do cardio only two times per week during my bulk. I will do a steady state session on Tuesday and then a spinning class for my intervals on Saturday.
Today I took my first spinning class. It was intense. I was sweating profusely and my heart rate remained high the entire time. At the same time, when you do the spinning correctly, it works your legs, hamstrings and glutes. It was a massive cardio workout.
Additionally, after consulting with Carlos DeJesus about the lack of fire in the belly during Friday's lifting, I have decided to cut back to two days a week lifting. Carlos had told me originally that this might happen. He warned me that recovery would eventually become an issue. To quote Carlos:
"The stronger you get, the harder you can train
My Experiment of One continues.
Never be afraid to make changes to your program when your results indicate that change is required.
Have you tried out any of the first three intensity methods I've mentioned and what did you think? Comment today's post to answer the question.
Until tomorrow…GET BACK TO LIFTING!