Training intensity means that it varies from person to person.
On the one hand, strength can refer to the relationship between the weight you are lifting and the maximum of your one iteration, or 1RM for short.
The closer your weight is to you 1RM In short, your training is said to be more intense. For example, a weight of 90-95% at 1RM represents a very intense workout. In contrast, 60-85% is moderate intensity training. Training less than 60% of 1RM is considered low intensity. Olympic weightlifters and powerlifters tend to use this definition of strength.
Intensity, in contrast, can also mean how difficult your training is. For most bodybuilders, it’s an important kind of strength. In this scenario, intensity can be measured on a scale of 1 to 10, one is easy and 10 is the highest level. This is called an assessment of perceived movement, or RPE for short.
The closer you are to failure in the set, the closer you are to RPE 10 and the more intense your workout. High intensity training is usually associated with a lot of pain as a result of oxygen deficiency and accumulation of lactate.
Some bodybuilders aren’t happy with stopping on failure and use high intensity training methods to extend the set to make training even more difficult.
This article reveals the seven most intense and painful bodybuilding methods.
These methods are not suitable for beginners and it is best to leave it to an experienced bodybuilder.
You have been warned!
7 Most Powerful Bodybuilding Methods
Are you ready to take your training to the next level? Here are seven of the most intense bodybuilding methods. Please warn me. They tire, hurt, and cry for mercy, not for the weak. But that’s the price you have to pay if you want to push your muscles beyond the limits!
1. Drop set
Dropsets are a simple but cruelly effective way to increase the intensity of your workout. Best of all, you can use the drop set with any exercise that can help you lose weight quickly, such as machines and dumbbells. Unless you have a lot of fixed weight barbells to use or a spotter that will remove the plate from the bar, it’s not very suitable for barbell exercises.
The idea behind the drop set is very simple. After enough repetitions of any exercise, the muscles will eventually fail and the set will stop badly. But your muscles are not completely tired.
Instead, they are simply too tired to produce enough force to lift any weight you are using. Therefore, to do more rep, lose weight and continue.
Lowering or lowering the weights allows you to extend the set far beyond where you would normally have to stop and run out of more muscle fibers.
Here is an example:
- 12 repeats 120 pounds (13 repeats are not possible)
- Lose weight
- 9 repeats at 105 pounds (10 repeats are not possible)
- Lose weight
- 6 repeats at 90 pounds (7 cannot be repeated)
Ideally, the weight reduction should be about 10-15%. Still, it doesn’t have to be very accurate, and each drop may be determined by the face value of the dumbbell or machine weight available. Don’t worry about setting each drop set to failure and counting contacts. The number of contacts may vary depending on the feeling of fatigue and the size of each drop.
For maximum strength, lose weight and return to lifting as soon as possible. If there is a delay, the muscles will begin to heal and this method will be less effective.
Related: Build Muscle Faster with Drop Sets: The Ultimate Guide
2. Super set, toris set, and giant set
Another way to make your workout more focused is to do two or three exercises in a row. Two exercises are supersets and three are trisets. Four or more exercises are a huge set.
There are various superset, triset, and giantset configurations, such as pre-exhaust and agonist-antagonist. Still, if you want to maximize intensity, paired or grouped exercises should target the same muscle, even if you are using different movements.
With only a few changes in movement, you can recall unused muscle fibers so you can continue beyond your normal single point of failure.
Here is an example:
- Squat
- Leg extension
or:
- Pull up
- Bent over row
or:
- Bench press
- Dumbbell fly
- push ups
Move quickly from one exercise to the next to minimize recovery. Take a break only after completing the last exercise of the Super / Try / Giant set. For best results, be sure to fail each exercise.
Related: For more information on Supersets, see the Ultimate Guide.
3. Burn the person in charge
Burnrep, also known as partial, is very painful! They get their name because your muscles burn like crazy. This simple bodybuilding method works for most exercises.
Simply repeat until the selected exercise fails. Then, without pausing, perform as many short-range partial iterations as possible until the combustion becomes unbearable. Because it moves in a much shorter range of motion, it should be able to do a great many burns over 20 times.
for example:
- Leg extension to failure
- Straighten your legs, then do as many partial repetitions as you can tolerate, bending your knees just a few inches and stretching them.
Do not perform partial responsibilities for the entire set. It will be cheating! Instead, always run as many full personnel as possible before migrating to writers. Be careful to use spotters this way as your muscles may suddenly stop functioning.
4. Myo-Reps
The purpose of myo-reps is to keep the muscles closer to the disorder longer. This should increase training intensity, cause a lot of fatigue and burning sensation, and cause a lot of hypertrophy. myo-reps can be used with almost any exercise.
To use the myo-reps method:
- Activation set – Select a light to medium weight that forces you to fail somewhere in the range of 12-20 rep. Responsible until you reach a failure and keep a note of the number of people in your head.
- 3-5 mini set – Rest for 10 to 15 seconds, then run 25% of the original set personnel. Therefore, if you repeat 12 times, pump out 3 more times.
- repeat – Take another 10-15 seconds break before doing a second “mini set”. Continue until you can no longer repeat 3 times, or complete a total of 5 minisets.
myo-reps are so intense that you only need to run one runthrough per exercise. This makes sense. That’s probably because you’ve accumulated around 20 people, and you’re very close to failure, and more people are just overkill.
Want to know more about myo-reps? Check out this myo-rep workout!
5. Occlusion training
Blockage or Blood flow restriction (BFR) training Is a training method that reduces oxygenated blood flow to the muscles. This causes increased lactic acid production, which means your muscles get tired faster than usual. It also produces deep bone burns and evil pumps!
You can use blood flow restriction training to train your arms and legs, but it is not very suitable for training your torso muscles. To do BFR training, tie a wide elastic band over the muscles you are training to partially restrict blood flow before training as usual. High technicians combined with short breaks are best, but that’s not the only option.
Learn more about this super-powerful training method in this guide.
6. Break-Pause training
This is an unstructured, but equally effective version of myo-reps. Break pause training extends the set by giving a mini break when it fails.
Send as many people as possible, rest for 10 to 15 seconds, and then crank out the person a few more times. Then rest for another 10-15 seconds and repeat again. For most exercisers, two or three additional microsets will suffice.
Rest pause training is also a convenient way to repeat the same number of times per set, despite the accumulation of fatigue.
for example:
- 1st set – 10 times
- Second set – 8 repeats, and 2 break pauses
- 3rd set – 6 repeats, and 4 break pauses
- 4th set – 5 repeats, and 5 break pauses
7. Forced person
When you reach muscle failure, you have not completely exhausted all your muscle fibers. But you’re tired enough of them that you can’t do any more rep with the weight you’re using.
The use of compulsory personnel means that the set can be extended beyond the usual failure to hit those non-fatigue muscle fibers. To do this, use free limbs, or more commonly training partners, to help continue the set.
Imagine, for example, a 140-pound bench press. You manage an 8th contact, but you can’t do a 9th contact.
Why?
Because you can no longer generate 140 pounds of power. However, you can generate 120. With a little help (equivalent to about £ 20) from your training partner, you can add a few more people.
This is a very stressful form of training, so you only need to do a couple of forced personnel per set. Also, your training partner won’t lift more weights than you do. Only a few pounds of assistance is needed to complete the next few times.
Powerful Bodybuilding Methods-Summary
Bodybuilders are notorious masochistic and often enjoy pushing themselves to the limits of their strength and endurance. Subsequent fatigue and muscle aches are a badge of honor that you can wear with pride!
That said, if you’ve been training for a few years, straight sets may be starting to lose their effectiveness, and it’s time to upgrade your training to keep your progress going. Maybe.
High-intensity bodybuilding methods such as rest pauses, burners, and obstruction training are forced to challenge muscles in entirely new ways and keep them growing bigger and stronger.
Yes, they also hurt more, but if you want to train beyond failure, that’s the price you have to pay.
If you’re stuck in a training rut and want to shock your muscles back to growth, these are the seven most intense bodybuilding methods you can use.
