If you find that doing five sets of five reps, three sets of ten reps, or four sets of eight reps isn’t giving you the muscle and strength gains you want, it might be because your body is used to it and needs more of a challenge. Explore advanced Training Intensity Techniques to break through plateaus and elevate your fitness journey.
Our bodies are pretty smart, but they also like to take the easy way out. Building muscle and getting stronger use up a lot of energy, and your body prefers to save that energy if it can. So, you really have to push your muscles hard if you want them to change.
Lifting heavy weights and going until your muscles can’t do any more (muscular failure) can be intense and help you see the changes you’re looking for. But, if you’ve been working out for a while, even these methods might not have the same impact.
The good news is there are lots of tricks you can use to make your workouts even tougher. We call these tricks training systems.
These systems involve playing around with different parts of your workout, like how many sets and reps you do, how much weight you use, how long you rest between exercises, how fast you do each rep, and the order of your exercises. By mixing these things up, you can make almost any workout more challenging.
Here are a few times when you might want to use these tricks:
- When you still have energy left after a workout or exercise.
- To give some extra attention to a muscle group that needs it.
- At the end of a training period before you take it a bit easier.
- During a time when you’re eating more food than usual.
- If you feel like your workouts are getting boring and you want to shake things up.
Discover 13 top-notch training systems to elevate your workouts, and we’ll guide you on how to put them into action.
Table of Contents:
The 13 best systems for muscle size and strength
- Supersets
- Pre-exhaust
- Post-exhaust
- Trisets
- Forced Reps
- Negative Reps
- Rest-Pause Training
- German Volume Training (GVT)
- Escalating Density Training (EDT)
- Drop Sets
- 50% training
- Matrix Training
- Iso-Holds
The 13 best systems for muscle size and strength
1. Supersets
Supersets, a powerhouse workout technique, require performing two exercises consecutively. There are two primary types, each bringing its unique benefits. Whether engaged in an agonist-antagonist or agonist superset, prioritize seamless transitions between exercises. Take your rest only after conquering the second exercise in the pair, even if it means efficiently rearranging exercise equipment to minimize delays and maintain intensity.
Agonist-Antagonist Supersets: In these supersets, alternate between exercises targeting opposing muscle groups such as chest and back, biceps and triceps, or quadriceps and hamstrings. This strategic approach not only maximizes your training time but potentially accelerates recovery. By seamlessly transitioning between exercises, you reduce resting time, allowing for more work in each session. This increased volume per workout serves as a powerful catalyst for triggering new muscle growth.
![](https://colosseumstrength.com/wp-content/uploads/2023/07/racool_studio-freepik.jpg)
Examples:
- Bench Press and Bent Over Rows: Targeting chest and back muscles for a comprehensive upper body engagement.
- Leg Extensions and Leg Curls: Activating quadriceps and hamstrings, ensuring a balanced lower body workout.
- Shoulder Press and Lat Pulldowns: Focusing on shoulders and lat muscles, promoting symmetry in your upper body development.
- Crunches and Back Extensions: Engaging core muscles with crunches and promoting lower back strength with back extensions.
- Biceps Curls and Triceps Pushdowns: Isolating biceps and triceps, ensuring a thorough arm workout for balanced muscle development.
Agonist Supersets: In agonist supersets, perform two consecutive exercises targeting the same muscle group. This method ramps up your training volume and intensifies the second exercise. A crucial rule to follow is ensuring the second exercise is slightly easier or simpler than the first, creating a strategic progression in difficulty. This approach not only increases the challenge for the muscle group but also contributes to a comprehensive and demanding workout.
Examples:
- Bench Press and Push-Ups: Consecutively target your chest muscles, progressing from weighted resistance to bodyweight.
- Pull-Ups and Lat Pulldowns: Engage your upper back muscles through a challenging combination of bodyweight and machine exercises.
- Barbell Curls and Dumbbell Curls: Isolate your biceps with both free weights and added resistance, intensifying the focus on arm development.
- Hanging Leg Raises and Crunches: Challenge your core muscles with hanging leg raises, followed by crunches for a thorough abdominal workout.
- Squats and Lunges: Amplify the intensity on your lower body by seamlessly transitioning from squats to lunges, targeting various muscle groups within your legs.
2. Pre-exhaust
Let’s talk about a clever way to work your muscles called “pre-exhaust.” It’s a bit like a special superset, but here, the order of exercises is super important.
When you do big exercises that work multiple muscles (we call them compound exercises), the smaller muscles get tired before the main one we want to focus on. For example, during pull-ups, your biceps might get tired first, and your back muscles don’t get as much work as they could.
With pre-exhaust, we change this. We make the main muscle tired first, so the smaller muscles are stronger when we move to the big exercise. It’s like giving the main muscle extra attention. How? Start with an exercise that isolates the main muscle, then follow it up with a bigger exercise for the same muscle group. It’s a smart way to make sure your muscles get the most out of your workout.
Examples:
- Leg Extensions and Squats (for Quadriceps): Begin with leg extensions to fatigue your quadriceps, then transition to squats to ensure your quads get the focused attention they need.
- Leg Curls and Romanian Deadlifts (for Hamstrings): Pre-exhaust your hamstrings with leg curls, then follow up with Romanian deadlifts to continue the targeted workout for your hamstrings.
- Cable Crossovers and Push-ups (for Pecs): Tire out your chest muscles with cable crossovers before moving on to push-ups, ensuring a thorough workout for your pecs.
- Straight Arm Pulldowns and Pull-ups (for Lats): Pre-exhaust your lats with straight arm pulldowns, then challenge them further with pull-ups to promote optimal lat development.
- Front Dumbbell Raises and Dumbbell Shoulder Presses (for Deltoids): Fatigue your deltoids with front dumbbell raises, then proceed to dumbbell shoulder presses to complete a well-rounded deltoid workout.
3. Post-exhaust
Now, let’s chat about “post-exhaust.” It’s like the sibling of pre-exhaust but with a twist. Instead of kicking off your superset with an isolation exercise, you start with the big, compound one.
The idea here is to give your main muscle group that final push, even when the helper muscles (we call them synergists) are a bit tired. It’s like putting in that extra effort to really wrap up your workout. So, you do the compound exercise first and then follow it up with an isolation exercise for the same muscle group. It’s a clever way to make sure your target muscles get that extra attention and work.
Examples:
- Lunges and Leg Extensions (for Quadriceps): Kick off with lunges, engaging your quadriceps with compound movement, then follow up with leg extensions to add that finishing touch.
- Bench Press and Dumbbell Flys (for Pecs): Start with the mighty bench press, targeting your chest muscles, and then round it off with dumbbell flys to ensure your pecs get that comprehensive workout.
- Deadlifts and Leg Curls (for Hamstrings): Initiate with deadlifts to work your hamstrings and lower back, then hone in on your hamstrings with leg curls to complete the hamstring-focused duo.
- Shoulder Press and Lateral Raises (for Deltoids): Begin with shoulder press for an overall shoulder engagement, then shift to lateral raises to emphasize the deltoids and seal the deal.
- Bent Over Rows and Straight Arm Pulldowns (for Lats): Commence with bent-over rows to target your lats and upper back, then cap it off with straight arm pulldowns for a lats-centric conclusion.
![Training Intensity Techniques](https://colosseumstrength.com/wp-content/uploads/2023/10/alora-griffiths-E_y9X4kNzxs-unsplash.jpg)
4. Trisets
Trisets take the superset concept up a notch by incorporating three consecutive exercises. This not only pumps up the volume in your workout but also works wonders for time efficiency. Crafting your trisets? Arrange exercises from the most challenging to the easiest to guarantee your optimal effort in each move and make the most out of this power-packed trio.
Examples:
1. Biceps Trio:
- Barbell Curls
- Dumbbell Curls
- Cable Curls
2. Triceps Triumph:
- Dips
- Triceps Pushdowns
- Cable Kickbacks
3. Pecs Trifecta:
- Bench Press
- Dumbbell Flys
- Push-Ups
4. Quadriceps Triple Play:
- Squats
- Lunges
- Leg Extensions
5. Deltoids Triple Boost:
- Barbell Shoulder Press
- Upright Rows
- Lateral Raises
In each triset, tackle three exercises back-to-back, ranging from the most challenging to the easiest, ensuring a comprehensive and efficient workout for the targeted muscle groups.
![Training Intensity Techniques](https://colosseumstrength.com/wp-content/uploads/2023/12/pexels-airam-datoon-13106591.jpg)
5. Forced Reps
Alright, let’s dive into a cool trick called “forced reps.” Imagine, when you’re lifting weights, there comes a point where you can’t do any more reps with the weight you’re using. We call this reaching “muscular failure.” Now, here’s the interesting part – even though you’re tired, not all your muscle fibers are completely worn out.
Forced reps step in to give those still-fresh muscle fibers a nudge. How? Well, you go beyond the usual stopping point with a little help. You might use a free hand or, more commonly, get a buddy (a training partner) to lend a hand, literally! They assist you in continuing your set, letting you squeeze out a few more reps and work those muscles even harder. It’s like getting a little boost to go that extra mile in your workout!
Let’s picture you’re bench pressing 140 lbs. You give it your all and manage eight reps, but that ninth one feels tricky. Why? Because you’re a bit tired and can’t push the full 140 lbs. anymore. But don’t worry, you still have some power left – maybe around 120 lbs.
Now, here’s where your workout buddy jumps in to give you a boost. They lend a hand, giving you about 20 lbs. of help, so you can squeeze out a couple more reps.
But here’s the scoop: doing this, called forced reps, can be a bit tough on your muscles. So, don’t overdo it – just a couple of times per set is plenty. And here’s the rule: your workout buddy should never lift more weight than you. A bit of assistance, maybe just a few pounds, is all you need to finish those last couple of reps. Teamwork makes it a bit easier!
6. Negative Reps
Here’s a cool trick – did you know you’re stronger when lowering weight than when lifting it up? That’s where negative reps come into play, making the most of this strength phenomenon.
Here’s how it works: Load up your exercise with a bit more weight than usual, about 110% of what you usually lift. Have your workout buddies help you lift the weight, and then, here’s the fun part, lower it down slowly and with control all by yourself. Let your buddies help you lift it again, and repeat the process. Stop when you can’t control the weight on the way down anymore.
No workout partners? No big deal! Lift the weight with both limbs and then lower it with just one to get the same effect.
But a heads up – negative reps really work your muscles hard, and you might feel sore later on. So, use this technique wisely and not too often. It’s like giving your muscles a little extra challenge from the downward side!
![](https://colosseumstrength.com/wp-content/uploads/2023/07/pexels-niragire-tresor.jpeg)
7. Rest-Pause Training
Rest-pause training is like hitting pause on your set, catching a quick breath, and then hitting play again to keep going. Here’s how it works: Push out as many reps as you can, then take a short 10-15 second breather. After that quick break, dive back in and crank out a couple more reps. Repeat this process – a few extra mini-sets should do the trick for most people. It’s like giving yourself these tiny breaks to help you power through and get the most out of your set!
Let’s break it down with an example:
- 1st Set: Pump out a solid 10 reps.
- 2nd Set: Push yourself for 8 reps, then add a cool twist – take a mini-break (rest-pause) and nail 2 more reps.
- 3rd Set: Keep the momentum going with 6 reps, then hit the rest-pause button for 4 additional reps.
- 4th Set: Finish strong with 5 reps, and for that extra oomph, tack on 5 rest-pause reps.
See how you’re giving your muscles these brief breaks to charge up for a little more each time? That’s the magic of rest-pause training – making your sets a bit more exciting and challenging!
8. German Volume Training (GVT)
Ever heard of German Volume Training (GVT)? It’s like a muscle-building marathon designed to boost your muscle mass in a flash. This system was a favorite among German weightlifters aiming to level up in their weight category real quick.
Here’s the game plan: Do ten sets of ten reps, keeping the weight at around 60% of your 1RM (one repetition maximum). Take a precise 60-second breather between each set. It might be a challenge to hit all ten sets initially, and that’s totally fine – just make it your target. Once you conquer the full ten sets of ten, amp up the weight by roughly 5% and kick off the cycle again.
Given its high-volume nature, reserve GVT for just one compound exercise per muscle group, tackling no more than two muscle groups in a single workout. Feel free to wrap up your session with a couple of isolation exercises for that extra pump!
Let’s bring German Volume Training (GVT) to life with a couple of examples:
Example 1: Lower Body Focus
- Exercise: Squats
- Volume: 10 sets of 10 reps
- Recovery: 60 seconds between sets
- Followed by:
- Leg Extensions: 3 sets of 10 reps
- Leg Curls: 3 sets of 10 reps
Example 2: Upper Body Focus
- Exercise: Bench Press
- Volume: 10 sets of 10 reps
- Recovery: 60 seconds between sets
- Followed by:
- Cable Crossovers: 3 sets of 12 reps
- Incline Dumbbell Presses: 3 sets of 8 reps
![](https://colosseumstrength.com/wp-content/uploads/2023/07/pexels-andrea-piacquadio-3836878.jpg)
See how we’re diving into the intensity with those ten sets, aiming for that muscle growth? And then, we wrap it up with a couple of targeted exercises to really hit those muscles from different angles. That’s the beauty of GVT – a systematic approach to sculpting your muscles!
9. Escalating Density Training (EDT)
Ever heard of Escalating Density Training (EDT)? It’s like a workout race against the clock, making your sweat session not just tougher but a bit more exciting than regular sets.
Here’s the drill: Pick two exercises for muscle groups that play opposites, say leg extensions and leg curls. Load up each with a weight you can handle for 10-12 reps. Set your timer for 15 minutes and dive into the action.
The goal? Jump back and forth between the two exercises, racking up as many reps as possible in that time frame. Don’t stress about reps per set – just keep that momentum going with minimal rest between. When the clock stops, jot down your reps and aim to beat that number next time. Once you can crush 30% more reps than your first go, it’s time to level up the weights and start the challenge anew.
Feel free to tweak your time frame based on your style. If you love a variety of exercises, 10-12 minutes works. If you prefer focusing on fewer, go for 15-20 minutes. You can even mix it up, giving major muscle groups a longer session and the smaller ones a quicker hit. It’s all about making your workout time count!
10. Drop Sets
Ever wished for a spotter during your workout? Well, if you’re flying solo, drop sets are your superhero move – probably the hottest thing in gyms right now!
Here’s the lowdown: When you hit that point where doing one more rep seems impossible, drop sets step in. No need for a partner; you’re the captain of this ship. You simply trim down the weight (or drop it) just enough to squeeze out a few more reps. You can do a single drop or mix it up with a couple – your call. Aim to wrap up when you hit around half of your starting weight.
How big should the drops be? Think 10-15%, and you’re in the sweet spot. The number of reps after each drop is a bit flexible, depending on how much weight you shed and how tired you are. It’s like sculpting your own workout on the go!
Example of Drop Sets in Action:
Imagine you’re crushing it with bicep curls:
Round 1: 12 reps with 60 lbs. (Just couldn’t squeeze out that 13th rep)
Drop Set Mode Activated:
1st Drop: Trim the weight to 50 lbs.
- Rep until you can’t anymore
2nd Drop: Slim it down to 40 lbs.
- Rep until you hit that sweet failure point
3rd Drop: Now we’re at 30 lbs.
- Final reps until you say, “That’s it!”
And there you have it – a solo symphony of drop sets, sculpting those biceps like a workout artist! 🏋️♂️💪
Tips and Variations
Here’s the pro advice to squeeze every drop out of your sets:
- No Rest, Just Reps: After each drop, there’s no time for a breather – it’s straight into those reps with the adjusted weight. Keep that intensity flowing!
- Best Friends: Machines and Dumbbells: Drop sets vibe best with resistance machines and dumbbells. Why? Because changing weights on barbells takes too much precious time. Efficiency is the name of the game.
But wait, there’s more!
- Meet Mechanical Drop Sets: Imagine this as the drop set’s savvy cousin. Instead of shedding weight, you transition from a tougher position to an easier one as you tire. Perfect if you’re working with limited gear but still crave that push beyond the usual limits. It’s like giving your workout an extra boost when you need it most! 🚀💪
Mechanical Drop Sets:
Ready to spice up your routine? Here’s how you can rock mechanical drop sets:
Back Attack
- Move Sequence: Good mornings -> Romanian deadlifts -> regular deadlifts
- Feel the Burn: Transitioning from the good mornings to regular deadlifts, hitting those back muscles from different angles.
Bench Bonanza
- Move Sequence: Steep incline bench press -> flat bench press -> decline bench press
- Pump it Up: Shifting from steep incline to decline, giving your chest a full spectrum workout.
Pull-Up Power
- Move Sequence: Wide grip chin-ups -> neutral grip pull-ups -> underhand grip pull-ups
- Ascend to Greatness: Moving through grips to target various parts of your back and arms.
Push-Up Mastery
- Move Sequence: Push-ups with feet raised -> push-ups on toes -> push-ups on knees
- Level Up: Transitioning from toes to knees, ensuring every part of your chest and arms gets some love.
![](https://colosseumstrength.com/wp-content/uploads/2023/11/james-barr-uNyv2CdcdSY-unsplash.jpg)
Shoulder Showdown
- Move Sequence: Barbell shoulder press -> barbell push-press
- Shoulder Brilliance: Shifting from a strict press to a push-press, putting those shoulders to the test.
Squat Symphony
- Move Sequence: Overhead squats -> front squats -> back squats
- Depth Challenge: Moving through squat variations, hitting different muscle fibers for a full leg workout.
Remember, speed is your ally – seamlessly glide from one exercise to the next and let the gains flow! 💪🏋️♂️
11. 50% training
Get ready to supercharge your workout with the 50% training method – where intensity meets adaptability:
- Intensity at Its Peak: Every set takes you to the brink of failure, ensuring you give it your all.
- Self-Regulating Power: The number of sets becomes your personal barometer. Gauge your strength and energy levels to determine the workout’s extent.
How to Dive In:
- Step: Start strong with your first set, pushing to failure.
- Step: Swiftly rest for a precise 60 seconds – time to recharge but not cool down.
- Step: Dive back in for another set with the same weight. Fatigue kicks in, but that’s the goal.
- Step: Repeat the 60-second rest and set routine until you hit the point where you can’t complete 50% of your first set’s reps.
Feel the burn, embrace the challenge, and let your body dictate the rhythm for a workout that adapts to your limits! 💥🏋️♂️,
12. Matrix Training
Dive into the world of Matrix Training, a workout gem that promises to elevate your muscle game. Here’s the lowdown on this popular and effective training system:
- Breaking It Down: Matrix training dissects an exercise into three crucial ranges of motion – the outer range, the inner range, and the full range.
- The Magic Number – 21s: Execute seven reps in each phase, adding up to a powerhouse set of 21 reps. This unique structure, also known as 21s, is a game-changer.
- Repetition Mastery: Whether you opt for several sets per exercise or reserve it for the grand finale, Matrix sets keep your muscles engaged and pulsating. The prolonged tension and induced muscle damage contribute to optimal muscle growth.
- The Pump Phenomenon: Brace yourself for a satisfying pump that accompanies Matrix Training. The extended tension ensures a gratifying workout experience.
Dive into Matrix Training – where every rep counts, and your muscles thank you for the challenge! 💪🔄🏋️♀️
Example:
Embark on a journey into Matrix Training, focusing on the widely embraced biceps curls:
- Full Range Flair: Begin with arms fully extended, orchestrating a seamless curl until your forearms align parallel to the floor. Execute this move seven times, mastering the full range of motion.
- Midpoint Mastery: Transition to the midpoint, ensuring your forearms maintain a parallel stance. Elevate the weights to shoulder height and gracefully descend to the halfway point. Seven reps of this nuanced movement await.
- Complete the Cycle: Conclude your set with seven dynamic reps covering the entire spectrum – from full arm extension to a powerful flexion. Embrace the challenge of the full range.
Remember, the magic of Matrix Training extends beyond biceps curls; envision its application in diverse exercises, even the mighty squats! Unleash your creativity and witness the transformative impact. 🔄💪
13. Iso-Holds
Engage in the artistry of iso-holds, where momentary stillness transforms your routine into a formidable challenge. These isometric pauses inject intensity, annihilating inertia and elongating your time under tension. Witness the metamorphosis of your workout from mundane to magnificent.
Sample Iso-Hold Maneuvers:
- Pause Squats: A cinematic pause at the bottom for two seconds transforms the ordinary squat into a symphony of strength.
- Pause Deadlifts: Elevate your deadlifts by halting at knee-height for two seconds, weaving grace into every motion.
- Pause Bench Press: Navigate the bench press with finesse as you pause just above your chest for two seconds, conquering the weight with controlled might.
- Pause Chin-Ups: Elevate your chin-ups by freezing with your chin poised above the bar for two seconds, sculpting strength through deliberate stillness.
- Leg Extension Elegance: Master leg extensions by freezing with your legs impeccably straight for two seconds, sculpting your lower body with precision.
Remember, steer clear of pausing in positions where bones bear the load, opting instead for muscle-supported pauses. Elevate your workout, embrace the pause, and relish the surge of strength. 🏋️♂️✨
FAQs – Training Intensity Techniques
Why is training intensity important for fitness progress?
Training intensity is crucial as it challenges your muscles, prompting them to adapt and grow stronger. It enhances workout effectiveness, ensuring continued progress and preventing plateaus.
Can beginners use these training methods?
Beginners should start with simpler routines and gradually incorporate these methods as they gain experience. Consult with a fitness professional to ensure suitability.
How often should I change my workout routine for optimal results?
Change your routine every 4-6 weeks to prevent adaptation. Incorporate new exercises or training methods to keep your muscles guessing and progressing.
Are these methods suitable for home workouts?
Yes, many methods can be adapted for home workouts with minimal equipment. Always prioritize safety and proper form.
Is there a specific order to follow these training methods?
There’s no fixed order. Experiment and find what works for you. Consider your fitness goals, preferences, and the equipment available.
How do I know if I’m using the right intensity for my workouts?
Pay attention to how your body responds. If you can comfortably complete multiple sets, increase the intensity. If it’s too challenging, adjust accordingly to avoid injury.
Can I combine multiple training methods in one workout?
Yes, you can mix and match methods. However, avoid overloading your routine to prevent overtraining. Focus on balanced and well-structured workouts.
Can I use these methods for weight loss?
Absolutely. Intense workouts boost metabolism and burn calories. Combine these methods with a balanced diet for effective weight loss.
How do I avoid burnout when incorporating these intense methods?
Prioritize rest days, listen to your body, and ensure adequate sleep. Gradually introduce intense methods and allow time for recovery.
Can I modify these methods for specific muscle groups or fitness goals?
Absolutely. Tailor these methods to suit your individual goals, whether it’s muscle building, strength gains, or overall fitness. Consult with a fitness professional for personalized advice.
Overview
You now have a treasure trove of 13 diverse Training Intensity Techniques at your disposal, offering you a year full of engaging and fruitful exercises. By blending these methods with various workout schedules, different sets and reps structures, and a variety of exercises for each muscle group, you can craft a dynamic and enjoyable fitness plan.
Whether you’re grappling with a plateau, seeking variety in your routine, or craving a new fitness challenge, these 13 workout methods provide the perfect solution. Embrace the diversity, keep it fun, and watch your fitness journey soar to new heights! 🚀
References:
- Baechle, T. R., & Earle, R. W. (2008). Essentials of Strength Training and Conditioning. Human Kinetics.
- Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857-2872.
- Kraemer, W. J., & Ratamess, N. A. (2004). Fundamentals of resistance training: progression and exercise prescription. Medicine and Science in Sports and Exercise, 36(4), 674-688.
- Haff, G. G., & Triplett, N. T. (Eds.). (2016). Essentials of Strength Training and Conditioning 4th Edition. Human Kinetics.
- Poliquin, C. (2017). German Volume Training. Poliquin Group.
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