How to create your own training program. Part 2: Methods to increase workout intensity

Author: Anton Yuzhakov - Master of Sports of International Class in Bench Press and author of the website youiron.ru.
2016-06-06

The continuation of the series of articles on how to create a training program. In the previous article, we discussed the structure of a workout; in this article, we will talk about methods for increasing intensity, and we will conclude the series with load cycling and periodization.

There will inevitably come a time in the training process when it becomes impossible to progress by simply adding weight to the barbell. At that point, you should start using various methods to increase intensity so that your muscles begin to "respond" to the load again.

Methods for Increasing Exercise Intensity

The following methods are designed to increase the intensity of a specific set and are most often used to achieve muscle failure.

Method 1 - Forced Repetitions. The essence of this method is to reach maximum muscle failure. To do this, during the exercise, a training partner helps complete the last 1-3 repetitions that you can no longer do on your own.

Method 2 - Partial Repetitions. This method is very similar to the previous one. Its goal is also to achieve muscle failure. However, this time, no partner assistance is used, and the individual attempts to complete a few more repetitions in the range of motion they still have strength for.

It is important to understand that these two methods are technically complex and pose a risk of injury. After reaching failure, it becomes much more difficult to control technique, and the risk of injury increases due to working to failure.

Method 3 - Negative Repetitions. This method also aims for failure but, unlike the previous two, where the failure was dynamic overcoming, in this case, the failure is dynamic yielding. This method leads the muscle to maximum exhaustion; it can neither contract nor even stretch under control.

This method is also technically complex and carries a risk of injury. Negative repetitions are best used by individuals with good physical conditioning and should be performed very rarely, no more than once every 14-21 days.

Method 4 - Cheating. Cheating allows you to perform additional repetitions by engaging extra muscles that should not be involved in the movement during "clean" execution.

This method is best used with sufficient experience and very good mind-muscle connection (when you can feel the muscles well). This is necessary to help the muscle complete the repetition; if a novice uses cheating, they will likely take all the load off the muscle instead of assisting it.

Method 5 - Drop Set. Sets with a reduction in weight. A drop set is performed as follows: a set is completed for a specified number of repetitions, then the weight is reduced by 30-60%, and another set is performed without rest, often taken to failure. Drop sets are most often performed in single-joint exercises at the end of a workout for better pumping.

Methods for Increasing Training Intensity.

The following methods contribute to increasing the overall intensity of training.

Method 1 - Reducing Rest Time Between Sets. This method is often used by more advanced athletes to increase the overall intensity of their training. Reduced rest time allows training with incomplete recovery between sets.

Method 2 - Superset. A superset usually consists of two or three different exercises performed consecutively without rest between sets. This technique increases training intensity due to the significant reduction in rest time between sets and exercises.

You can view examples of how to correctly integrate methods for increasing intensity into your workouts in the videos. The article is theoretical, while the videos are more practical.

Summary and General Recommendations

• Use these methods only when classical progression of loads is no longer effective; the longer you can avoid using intensity-increasing methods, the better.
• Use one or two methods for increasing intensity in a single workout; using too many can lead to excessive strain, possibly resulting in overtraining or injuries.
• Remember that all methods of increasing intensity impose significant stress; use them sparingly or allow sufficient recovery time between workouts.

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