Perhaps you’ve heard the term High Intensity Training before. Although there are many different perspectives on such an extreme type of exercise, one man began a great lineage of inspiring disciples, who took high intensity training to heart. His name is Arthur Jones and his most extreme and intense followers include Mike & Ray Mentzer, as well as six time Mr. Olympia, Dorian Yates. These bodybuilding legends took the simple principles taught by Jones to an extraordinary level.
While achieving optimal physical strength and conditioning is dependent upon many factors, High Intensity Training provides a special edge to those disciplined enough to endure it. Put an intense shock into your workouts with these extreme weight training principles.
Create Huge Muscles with Giant Sets
A traditional weight training program calls for the standard three sets of ten reps for each exercise, while recommending about three exercises per muscle group. With the introduction of super sets to such a program the intensity is raised a bit. While a super set consists of one set of two different exercises performed consecutively without resting, a giant set takes intensity to a new level. An extreme giant set can include three to five different exercises performed consecutively without the aid of rest.
For example a giant set implemented into a chest workout would most likely consist of an incline bench press for ten reps, immediately followed by flat bench flys for eight reps, immediately followed by parallel bar dips for as many reps as possible. To raise the intensity an extra notch add an exercise or two. Cable crossovers and push ups would fit well into this particular series of high intensity exercises. In the earliest stages of experimenting with giant sets it is wise to complete only one or two of these sequences per workout.
Get Shredded with Drop Sets
The performance of the drop set is a simple but extraordinarily intense technique, which creates unmatched muscle endurance and conditioning. This unique principle can be applied to all of the major muscle groups, however the following example focuses on the biceps.
Begin by loading up a standard barbell with a weight you are capable of curling for about ten reps. While standing, proceed to curl the barbell. After ten reps set the weight down and quickly remove five lbs from each end of the barbell. Without resting continue to curl the barbell for as many reps as possible. At the point of muscle failure rest the weight once again and remove another five lbs from each end of the barbell. Repeat this process until you are left with a bar free of plates. During this sequence anywhere from 30 to 50 reps should be performed with minimal rest, just enough rest to drop the weight. Upon completion of the barbell curl drop sets the biceps will feel like they are on fire.
The Heavy Duty System
Heavy Duty refers to a workout philosophy which calls for the performance of a single set for each exercise within a given routine. For instance, a Heavy Duty leg workout may include five exercises; squats, leg extensions, leg curls, stiff leg dead lifts and calf raises. After thoroughly warming up the legs only one set of each exercise is to be performed. It sounds easy enough, but hold on these are not typical sets. Each set must be performed with a weight that forces the muscles to fail at around eight reps. Once the muscle fails there are a few options:
- have a training partner help force out two, three or four more reps.
- rest the weight for fifteen seconds then push the muscle to failure once again, repeat for more intensity.
- use the drop set principle to force out as many reps as possible.
In order to achieve consistent results, high intensity must be implemented into each proceeding workout. The essence of workout intensity is change. Continue to challenge the muscles by changing angles, reps, sets, exercises and the amount of weight used.