Some of my favorite ways to Increase Workout Intensity
Hey Fellas,Friend of the site and long time bodybuilder Lou Skunt kindly through together some of his thoughts on how to increase workout intensity. Check it out below. I Know there haven’t been a ton of new posts up lately. I’ve been working into a new routine. But look forward to a bunch of good stuff in the weeks to come!
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If you’ve spent any serious time in the gym, you’ve probably heard of and even performed techniques such as Super Sets, Double Sets, Giant Sets, Drop Sets, etc. These techniques are famous for increasing the level of intensity in a workout. Today, I would like to share a few of my favorite exercise Combinations & Techniques that I’ve incorporated over the years to dramatically increase the intensity of my workouts.
NOTE: I always make sure that I am sufficiently warmed up before performing these movements. I prefer to incorporate these movements at the mid-point or the very end of my workout for that particular muscle group. You may see that I also utilize some machines here; that’s for the sake of safety. Handling too many free weights in compound exercises, along with the increased level of fatigue can be dangerous. The idea here is Super Intense, yet safe. I pay Strict Attention to my Form and my Breathing.
Here we go…
LEGS – Hack Squats with Walking Lunges… Start a weight on the Hack Squat that you can perform 10-15 solid reps, then lock the machine and proceed directly into Walking Lunges. Find an area that is at least 50′-60′ long and then begin lunging. Take long, deep steps for a full stretch, lunge down and back, then go directly back into the Hack Squat, but this time, descend slowly at a count of 10, then press up at a count of 2 – to failure. Rest as long as possible to fully recuperate and prepare for the next set. Repeat for a total of 3 sets.
HAMSTRINGS – Lying leg curl… Start with a weight that you can perform for 10-12 reps. Pull the pin, drop the weight and get another 5-8 reps, pull the pin again, drop the weight and now curl up slowly at a count of 2, hold and squeeze at the top for a count of 3, then lower the weight as slow as possible – to failure. Repeat for a total of 3 sets.
CALVES – Standing Calf Machine… Start with a weight that you can perform for 10-12 reps. Pull the pin, drop the weight and get another 8-10 reps, pull the pin again, drop the weight and now go up as high as possible, hold and squeeze at the top for a count of 3, then lower the weight as slow as possible, full stretch, then back up – to failure. Repeat for a total of 4 sets.
BICEPS – Standing Alternating Dumbbell Curls with Cable Curls… Start with a set of dumbbells that will allow for you to perform 10-12 reps. Proceed directly to a standing cable curl with the bent bar. Start with a weight that will allow for 8-10 reps, pull the pin, drop the weight and curl up for a count of 2 and back down as slow as possible – to failure. Repeat for a total of 3 sets.
TRICEPS – Close-Grip Bench Press with Dumbbell Tricep Overhead Extensions… Start with a weight that you can perform 10-12 reps on the bench press. Rack the bar, sit up and move to the front of the bench. Pick up the dumbbell, raise overhead and with both hands, perform as many slow reps as possible, full stretch and extension – to failure. Repeat for a total of 3 sets.
CHEST – Cable Crossovers with Dips… Start with a weight on the Crossover Machine that will allow for you to perform 12-15 reps. Go directly to the dip station and perform as many dips as possible to near failure, then go back into the Crossover Machine, perform as many reps as possible, squeezing for a count of 2 and stretching out as slow as possible – to failure. Repeat for a total of 3 sets.
BACK – Bent Over Barbell Rows with Wide Grip Lat Pull Downs… Start with a weight that will allow for 8-12 barbell rows. Proceed into Lat Pull Downs, take a wide grip and perform 8-12 reps, pull the pin, drop the weight and now when you pull down, hold the bar at your clavicle for a count of 2, then release up as slow as possible for a full stretch, then back down – to failure. Repeat for a total of 3 sets.
DELTS & TRAPS – Clean and Press, Dumbbell Laterals, Dumbbell Bent Over Laterals and Seated Dumbbell Shrugs… Start with a barbell weight that will allow for 8-12 reps, proceed directly into standing dumbbell laterals and perform 8-12 reps, now perform bent over laterals for 8-12 reps, then finally into a Seated Dumbbell Shrug, perform at least 10-12 reps, squeezing at the top for a count of 2 and back down slowly with full stretch – to failure. Repeat for a total of 3-sets.
If performed correctly, these Combinations & Techniques should provide a tremendous pump to the working muscles. Because of the level of intensity, I also like to sufficiently stretch the muscles between these types of sets.
One more thing regarding intensity: If you are able to hold a conversation with somebody at the gym in between sets, you’re not training hard enough. You should be breathing deeply and your heart rate should be up. Use the time in between sets to sufficiently rest up, refocus, don’t look at your phone, get ready for the next set – then GO FOR IT!
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