Intensity Workouts
Dropsets - do a normal set for one exercise (curls for example, 6-8 reps), then immediately drop the weight by about 20% and do 6-8 more reps, then do it again. This would be a ‘triple drop set.’
Supersets - this is where you take two exercises and do them without rest in between. This can be done with exercises for the same body part of different ones. Great intensity technique and time saver!
Running the Rack - start at the lighter end of the weight rack, do 6-8 reps of an exercise, then without resting (or maybe a short rest of 10-15 seconds) move up to the next weight. Go as high as you safely can, then go back down.
This is just a small sample of some techniques out there. For a great article on some intense arm workouts, check out 5 Star Arm Workouts by Tom Venuto. Tom also recently released a great chest workout that has great intensity also. You can reach that article here: Build a Bigger Chest in 3-5 Workouts or Less.
You can also read about a lot of intensity techniques in Arnold’s book The New Encyclopedia of Modern Bodybuilding
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My wife and I love the idea of varying our workout routines. We are constantly trying new things and movements in our exercises. Some days its rope climbing, rowing, biking, running, tire-flipping, or jump rope. We try to never do the same things twice so as to keep the muscles guessing. It also keeps our minds and focus looking forward to the next workout. Thanks for the ideas.
I’ve never heard of this before, and it sounds a little too complicated for me. I try to stick to the basics.
I find that anytime I do something that gets me off of the weight machine it helps a lot.
Oh, man… I remember doing intensity workouts when I was in High School. Except for the bench press, we would call this type of workout, which was at the end of our weight lifting session, the “burnout.” And it would literally burn you out, due to the intensity and number of reps. Yep, it is always good to change up your workout routine from time to time.