Stuck in a plateau? Looking for a way to increase intensity? Blast your muscles into oblivion with these four powerful & proven techniques. Try them now and watch your muscles grow while burning the fat!
Partial Rep Routine:
You are taught from early on that full-range-of-motion reps are the way to go if you are looking to increase muscle and strength to your physique. How can Partial Reps help if you are not performing the full range of motion. First you need to realize that to perform a partial rep set correctly you start by using full-range-of-motion reps until you can’t do any more in full-range-of-motion form. Instead of stopping the set you continue to perform partial reps with as much range of motion as possible to extend the set and drive the muscle into complete failure. Partial Reps were a favorite of Dorian Yates. He was known to do them until he was not able to move the weight at ALL.
Triple Drop Sets:
The next technique we will discuss is the Triple Drop Sets. A triple drop set is performed by doing as many reps as you can with one weight to failure then quickly decrease the weight and continue performing reps until you fail again after that you decrease the weight one last time and perform as many reps to failure.
This is an amazing way to pump the maximum amount of blood into the target muscle and also bring the muscle to absolute failure. As you can see you are doing three sets in a row. If you use the utmost intensity only one triple drop set per exercise is needed.
Single-Rep & Post-set Rest Pause:
Rest Pause sets are an excellent technique to help raise the intensity of any workout. There are two different variations of the Rest Pause Sets that I like to use, the Single-Rep Rest Pause and the Post-Set Rest Pause Set.
When you perform a Single-Rep Rest Pause Set choose a weight that is about 90% of your 1 RPM. Perform one rep in perfect form, rest for 5-10 second, then perform your next rep resting again after one more rep. Continue performing all your reps one at a time with a 5-10 second rest in between each.
When performing the Post-Set Rest Pause Set. instead of resting for a short while between each rep like in the single-rep rest pause set, we will perform a normal set with continuous reps until we reach failure. Rack the weight and then take a 5-10 second rest, then continue and try to pump out as many reps to failure once more.
This rest-pause technique triggers the use of more slow twitch muscle fibers as you are increasing the overall reps in the set. This technique really makes sure that you bring your muscles to absolute failure.
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