Emils tricks and tips #1: Intensity

At the gym I see quite a lot of people sitting around toying with their phones or talking more than they actually train. This is good if you go to the gym to socialize and have a good time. But if you want a good training effect and reach your goals, you should keep the intensity high during the workout. How can you do that? Well, here are some popular examples: 

NB! A short comment so you dont have to read everything, if you dont want to. For beginners I would suggest supersets and alternating sets. And for the more advanced I would suggest to try out the different drop set types and rest-pause sets.

- Drop sets:
Doing a set to failure at a given weight, then stripping a percentage of the weight and doing a new set till failure, and repeat the process till there is either no weight, or you are satisfied. Try to get a minimum of rest between the sets. I usually drops the weights 3 times (=4 sets in total) when I do drop sets.
Example: Squats. 12 reps @ 100kg, 8 reps @ 80kg, 7 reps @ 60kg, 12 reps @ 40kg.

- Supersets:
Performing two different exercises for the same muscle group without break between.
Example: French press / narrow bench press. 12 reps on each exercise, and 3 sets.

• Antagonist supersets:
  The same as supersets, just that you do  two different exercises on two muscle groups that have the opposite function as eachother.
  Example. Leg extension / leg curl. 12 reps on each exercise, and 3 sets.(The leg extension mainly trains quadriceps, while legcurl mainly trains hamstrings)

- Alternating sets:
Performing two different exercises for two different muscle groups without break between.
Example: Triceps pushdown / shoulder press. 12 reps on each exercise, and 3 sets.

•  Giant sets:
  The same as alternating sets, just that you do 3 different exercises without break between each.

- Rest-Pause set:
Is one set breaked down into several mini-sets, with a short rest between. There are two options here, either hypertrophy (muscle building) or strength.

• Hypertrophy:
  Perform a set with weights you can lift atleast 6, but maximal 10 times (till failure) and put the weights down. Take about 15 seconds rest, and do another set till failure (doesnt matter if you do more than 10 reps, but usually you arent able to do that). Repeat till you can do it no more, or you are satisfied. I usually do starting set + 3 sets (=4 sets in total). I never do more than 1 rest-pause set per exercise. If you try it out you will find out why!
  Example: Benchpress. 9 reps @ 80kg, 15 sec reset, 6 reps @ 80kg, 15 sec rest, 5 reps @ 80kg, 15 sec rest, 3 reps @ 80kg.
• Strength:
  Perform 1 repetition with weights at around 85-95% of your 1RM and put the weights down. Take about 30-45 seconds rest, and do another repetition. Repeat till you are satisfied. I usually do this 8-10 times. 1 rest-pause set per exercise is sufficient. Example: Deadlift. 1 rep @ 140kg, 45 sec rest, 1 rep @ 140 kg, 45 sec rest... and so on.

 - Mechanical dropset:
Perform a set with weights you can lift atleast 6, but maximal 8 times (till failure) and put the weights down. Take 10 sec rest, do another set till failure (doesnt matter if you can do more than 8 reps). Take another 10 sec rest and do one last set til failure. The thing about this technique is that you change the execution of the exercise for each set. You want to do the first set as hard as possible, and then easier for each set.
Example: Benchpress. Closegrip benchpress 7 reps @ 80kg, 10 sec rest, medium grip benchpress 6 reps @ 80kg, 10 sec rest, standard (or wide) grip benchpress 6 reps @ 80kg.


Hopefully this makes sense, if not dont hesitate to ask in the comment field or send a mail to us @ succeedatfitness@hotmail.no


 Best of luck, and good night :-)