Summary
Muscle Intensification
We frequently find it difficult to advance in sports, even completing Intensification and repetitive activities. This occurs when the body becomes used to the level of exertion and the sorts of workouts done. If a difficulty emerges, it is time to disrupt the body with a variety of exercise so that it is forced to adjust again and so progress.
To accomplish this, numerous intensification strategies can be added to the training regimen, allowing the muscles to erupt. It is advised that you follow one approach for around two weeks before switching to another so that your body can adjust to each one. The success of these workouts may be demonstrated in increased load capacity, improved recovery, increased mobility, muscle mass gain, and fat mass loss.
Altering the pace
Changing the tempo entails altering the execution time of the movements in order to put additional strain on the muscles. A movement’s execution may be separated into four phases: the movement’s start, the blocking in low position, the movement’s end, and the blocking in high position.
For example, the first phase should take 4 seconds, the second 1 second, the third 2 seconds, and the last 1 second. Changing the pace throughout the execution stages stimulates the muscles, causing them to grow volume. So alternate between slow and rapid tempos!
The ongoing tension
This is about maintaining continual muscle effort such that there is no stop between repeats. The joints are not entirely locked out during this movement, and the load is regulated while preserving some tension through contraction. This exercise places some strain on the muscle.
This puts it under strain, causing it to adapt and develop. However, if the exercise is done too rapidly or with too much momentum, the tension decreases and the activity becomes less effective. As a result, the execution speed should be lowered significantly.
Bulgarian technique
This is a way of contrast that is frequently used by practitioners of sports that need tremendous power and physical preparation, in this case bodybuilders. Its primary goal is to boost power and speed. It comprises of using heavy and light weights in the same set of repetitions with no rest.
This necessitates the capacity to shift loads quickly. The larger the difference between the loads, the better the outcome. As an example, during a multi-joint exercise, execute 1-5 repetitions with heavy weights, followed by 3-6 repetitions with a lighter loaded movement.
Repetition in parts
This approach entails completing repeats on a specific section of the action. The amplitude of the movement should be changed during the workout so that the training is done at maximal intensity. The repetitions are performed at the beginning, middle, and end of the movement.
The muscle group exercised is determined by the time of day the repetitions are performed. In the bench press, for example, repeating at the start of the action works the pecs, while repeating at the conclusion works the triceps. Using the partial repetition approach not only allows you to lift greater loads, but it also allows you to increase muscular strength.
The rest period
This entails taking a brief pause of roughly 30 seconds during a session to accomplish more reps than normal. This method necessitates a high level of physical endurance and resistance. The goal is to stress the muscle as much as possible through muscular overload.
For example, in the same set, you must execute 5 repetitions, rest for 20 seconds, then continue with 4 repetitions, take a 30-second break, and then repeat with 3 repetitions. All sets have the same loads.
Pre-fatigue
It is vital to exhaust a muscle group at the start of the session before proceeding to the actual workouts that will train that muscle. This helps you to detect a muscular weakness. If your triceps are weak, execute an isolated exercise with 10-15 repetitions at the start of the program before going on to the fundamental movements.
The Drop Collection
Bodybuilders are notorious for doing this. It entails combining multiple sets with as many repetitions as feasible while employing a certain load and then gradually lowering the weight until the muscles collapse. A drop set workout is doing 8 repetitions at full weight, then reducing the load by 25% without resting. This workout is great for swiftly gaining muscle.