It's no wonder that many fail to infuse their workouts with the right intensity, since intensity is among the most misunderstood concepts in the field of body building.
For powerlifters and other strength athletes, means heavy training.
For others it is related to speed,med some consider it a sort of pain threshold test.
Intensity probably has to do with all these elements, but it actually measures how hard you train , especially in terms of series taken to failure and beyond.
In questo capitolo, giving in means winning: discover how to express maximum intensity to give a boost to your training.
AIM FOR FAILURE
DESCRIPTION
Let's start with a definition: failure is the point at which you are unable to complete a further repetition with correct technique.
You don't have to get to this point in every series, but many bodybuilders never come close to it, often because they set a widely accessible goal and, as soon as they reach it, they stop.
SOLUTIONS
to) In series until failure, Don't give up on completing a correct rep before you've been stuck for at least 3 secondi.
At that point, you can stop or “go astray” or have them assist you just enough to complete the movement.
(b)) Keep a training diary of your personal bests in various exercises, so you will be motivated by’ idea of surpassing yourself at every session.
(c)) Don't set a specific number of repetitions unless it's beyond what you know you can comfortably complete, even better if you aim for a personal best.
(d)) To push yourself to the limit in your squat sets, barbell presses(his pineapple, inclined or reclined), as well as in many other exercises, without taking risks, an assistant is needed.
FAILURE FIRST , THEN THE CHEATING
DESCRIPTION
The temptation to cheat with cheating is strong. Se usato correttamente, cheating can increase the intensity, but if you do it too early it reduces the intensity, but if you do it too early it reduces the intensity. Many bodybuilders do not respect the correct technique from’ inizio alla fine delle serie, taking work away from the trained muscles.
SOLUTIONS
to) Learn to perform the exercises correctly and work to master the technique. The warm-up series, or at least lighter, they are also a sort of practice that helps you gain confidence, or to find it again, with movement, in order to perform the heavier sets correctly.
(b)) Don't compromise on technique until you've reached failure with full reps. Cheating should only serve to make a series more challenging (go beyond failure) and not easier (preventing you from reaching failure with flawless repetitions).
SHORT BREAKS
DESCRIPTION
Intensity doesn't just come from reaching and/or going beyond failure on certain sets, but also by the speed of training. Aside from certain high intensity training methods, such as the Doggcrapp, where it is recommended to take longer breaks 2 minutes before the few expected maximum series, in general, slower training tends to be less intense, especially if the duration of breaks is prolonged due to distractions.
SOLUTIONS
to) In General, you shouldn't rest more than 2-3 minutes between sets.
(b)) Sometimes, you get more with less: shorten breaks to increase intensity. Superserie, Triple sets and giant sets raise the intensity while minimizing breaks between sets. The seven series method, where we stop 20-30 seconds between sets of an exercise you complete from 4 to 7 serie, It's another effective way to create a peak of intensity.
(c)) It's often chatter that slows down the pace of training. Leave your phone in the car and listen to music on headphones: it's the best way to discourage interruptions. According to a study, Bodybuilders who listened to their favorite music on their iPod during shoulder training were able to complete one more repetition per set on average(which means more intense training)compared to when they weren't listening to music.
GO BEYOND
DESCRIPTION
Simply reaching failure with full reps isn't enough. In some series you have to go further, and there are numerous techniques for doing so, including forced repetitions, cheating, partial repetitions, series with rest breaks, negative repetitions, static contractions and descending series. Many of these are often used incorrectly. We have already talked about cheating; Now let's discuss the correct application of other techniques to increase intensity: forced and partial repetitions and series with rest breaks.
SOLUTIONS
to) Forced reps should be called “assisted repetitions”. An assistant (an expert and strong person at least as much as someone who trains) observes the person training and is ready to intervene at the precise moment in which he is unable to complete a complete repetition on his own. At that point, the assistant intervenes with the minimum necessary help to continue until the end of the movement. In subsequent repetitions, the help will be greater. In General, it is appropriate to perform 2 o 3 repetitions like this, after which the technique deteriorates to the point that the assistant works more than the person training.
(b)) In every movement there is a phase in which failure tends to occur, usually in the lower or middle phase. With partial repetitions you avoid this phase by performing only the first half of the repetitions. After reaching failure in the leg press, For example,, lower the weight only halfway on subsequent repetitions, and further shorten the movement as you get more tired.
(c)) Rest pauses are short pauses within sets that serve to complete an additional repetition. This technique is especially effective in exercises like barbell rows or tricep presses, where you don't need to hold the weight or put it away between reps. Reached failure with full repetitions of downward thrusts, stop 10-15 seconds with your hands on the handle and the weight lowered before doing another repetition. Repeat 2 o 3 times or until you can perform even one complete repetition after the pause.
FINDING ZEAL AGAIN
DESCRIPTION
Almost everyone goes through periods where training intensity declines, and it's a mistake to keep toiling away doing the exact same things. What is needed is something that recharges physically and mentally. To speed things up, sometimes you have to slow down or stop to refuel.
SOLUTIONS
to) A drop in intensity is often an indicator of overtraining. Decrease the frequency of sessions and/or take a week or two off.
(b)) Analyze external factors’ workout. Often the problem is linked to lack of sleep, carbohydrate or protein deficiency, or psychological stress.
(c)) Alternate cycles 4-12 higher intensity weeks with less intense cycles of 2-4 weeks. In the latter, break the usual patterns with new solutions, like l’ circuit training, powerlifting style or high reps (serie di 20-50 repetitions)
(d)) When you pick up speed and start pushing yourself again to failure and beyond, Set achievable strength goals (with difficulty) short and long term.
WHAT WE LEARNED
to) Bring a few sets to the point where muscle failure occurs with full repetitions performed correctly on your own.
(b)) Only use cheating to extend a set beyond the failure threshold achieved with full reps.
(c)) Shorten pauses between sets to increase strength’ intensità.
(d)) Use techniques such as forced and partial reps and sets with rest pauses to push past failure.
and) In case of decline of’ intensità dell’ workout, temporarily decrease and/or modify l’ training and try to solve the root problem.