Beginners usually do not need such advanced concepts simply
because as a beginner, pretty much anything will work as it's
new to your body. You don't need to bump up the intensity
because the workout itself is usually hard enough. But for those
who have worked out for quite some time, doing a simple routine
doesn't cut it. And for those who are entering a competition and
may be on low card, sub-maintenance calories and doing cardio
twice a day, adding more and more weight is easier said then
done. Where's the energy?
That's where some advanced concepts come into play.
These are ways in which you can use the same routines, but thru
some clever manipulation, you need not add any weight to make it
the most intense routine you've ever experienced. This is
especially a good toolset to use when you've worked out for many
years and find it hard to make gains or you have a prior injury
that makes it difficult to lift heavy weights. Working out
heavier and heavier each time, trying to break your personal
best can lead to injury and stagnation.
Using some of these advanced training concepts, you can take a
simple bicep curl or bench press and maximize the intensity of
the exercise without adding a single pound:
1. Repetition Speeds - Rather then 1 second up and 1 second
down, there's a little know fact that you can take advantage of
to double the effectiveness of any exercise. That secret is
slowly lowering the weight on the negative part of the movement.
By utilizing this alone, you will have increased the
effectiveness of any single exercise by 100%. Not only will you
be working on the upward movement but you will work the muscle
on the downward rather then most people who just let gravity
take over. Vary your repetition speeds for an increase in
intensity.
2. Tempo Variations - Have you ever seen any programs listed as
4032? That just means 4 seconds on the down motion; 0 seconds at
the bottom of the movement; 3 seconds up; 2 second hold at the
top. You can do all types of tempo variations to just feel the
muscle working and increase the intensity. For example, how
about a set of machine bench presses where it's 8032? 8 seconds
down? Not super-slow but very controlled. And with a nice 2
second squeeze at the top. You can take any exercise where
you've done the same weight and instantly make it much harder
and more intense. Without adjusting the weight in the slightest!
3. Tension Manipulation - If you think about it, some exercises
like the dumbbell side lateral raise, when the weights are truly
at your side (bottom of the movement) the tension is totally off
the shoulder muscles. By using tension manipulation you can stop
short of this occurring. Take the leg press for example. Rather
then do a full rep where you might lock out and pause at the
top, how about a slow 4 seconds down, 0 seconds at the bottom, 3
seconds up, and only go ¾ of the way to the lockout, no pause
and repeat. This is called "continuous tension" and it will not
only increase the intensity of any exercise but it's slow,
controlled and the tension is never off the working muscle.
4. Stretch Exercises - With some exercises, there is a perfect
opportunity to get a deep stretch with a weight load on the
muscle. The calf press is a good example. How many people have
you witnesses doing calf raises quickly using momentum? Several?
Next time, take a 2 second pause at the bottom and feel the
stretch before doing the next rep.
5. Contraction Exercises - Again, the calf raises can be
slightly altered to make it feel like somebody has put a flame
torch to the back of your legs. At the top of the movement,
rather the lower the weight, hold the fully contracted position
for 5 seconds and squeeze! This can be done with a set of Smith
Machine squats too. At the top of the movement, squeeze like you
are holding a flexed pose for 2+ seconds. It's one more way of
taking the same old exercise and making it different.
6. Super-Sets - Ever heard that with super-sets you can get more
done in less time? It's true. Rather then do a second of barbell
bench presses, followed by a 3 minute rest, and then another.
How about doing a set of barbell bench presses, immediately
followed by a set of cable flyes? You can get more work done in
the same time period. The more work you can do in a shorter time
frame is a method of making the whole workout more intense.
7. Rest Periods - Take the example above but this time, after
the cable flyes, you only rest 30 seconds and repeat. Not only
have you done a super-set, but you've just shortened the rest
period. The intensity bar is sure to show a spike now. By
lowering the rest periods, you can effectively make the workout
more intense, without adding more weight. Combine this with
super-setting and you can do an amazing number of sets in 60
minutes. At one point, I was able to do 48 sets for my legs in
60 minutes! That is insane.
8. Split the Splits - This only applies to individuals that
might have a lifestyle where this is possible in a given day.
Take for example leg training. It's very difficult to train the
quads, the hamstrings and calves in a single session for the
advanced athlete. But if you are able to train quads in the AM
and hams and calves in the PM, then you have just obtained an
optimal workout. Both are short and intense. Both allow for
fully recovery. And focus can be given to particular body parts.
The most common type of split of splits is on a leg day where
the front of the legs are training at one time and the back of
the legs trained at another. Not only is this advanced but it
really requires that you have a time period when you can do
this. Possibly a weekend if you are disciplined enough to take
up an entire Saturday or Sunday.
9. Ascending/Descending Sets - Nothing more then increasing or
decreasing the weight in a given set but do not let this
technique fool you. It's a wicked way to just blast a body part.
Descending sets are commonly referred to as "drop sets." For
example, if you were doing dumbbell curls, you could start with
a weight and do 10 reps, the move down in weight for another 8
reps, and move again and again. Ascending is just the reverse.
There's no set number of moves downward up upward you can do but
the maximum that is efficient is no more then 4 either way. For
an interesting twist on this move, use a combination of both.
Start with a given weight, use the ascending technique and then
immediately use the descending technique. This makes for a giant
set using both principles. And is very difficult.
By using these nine simple steps individually or in combination,
you are ensured to take yourself to the next level of intensity.
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