This info was learned from many issues of my favorite fitness magazine, FITNESS RX, which is based on scientific research and PUBLISHED results from studies conducted by respected organizations such as the National Strength and Conditioning Association. Their website sucks balls, but their magazine rules. No bullshit, no hype. Just straightforward info that’s not too wordy and cuts to the chase. And they always site their sources.
5 techniques to boost training intensity:
How to ensure you’re hitting your max with every set
Forced reps: (partner helps with the last two.)
Negatives: after failure, partner can lift so you do only the neg portion for a couple of reps. Or better yet, Negative Accentuated Training: Lift with two limbs, return with one.
Rest-Pause: Higher weight, fail at 3-4. Rest 10 secs. Around 2 more reps. Rest another 10 secs. Finish with another 1-2 reps. This way, you reach failure 3 times.
Drop Sets: Fail at 8 reps, then lower the weight to 70-80% and fail again.
Cheating Reps: use momentum for the last 1-2 reps BUT, you have to pause at the top at least briefly for true effectiveness.
Long-ass rest periods can significantly increase muscle hypertrophy (increase in muscle cell size). Consider FOUR minute rests between sets for at least one day per week. You don’t have to sit around like a weirdo, either. If you’re doing bench, go do the ab-crunch machine or perform a set of Plank Madness, then rest the remaining time ’til the four minutes are up.
YES, this is still true:
(shit you’ve known to be true, but knuckleheads have recently tried to disprove. this is based on recent studies proving they’re still true)
Running better than biking, but biking still good. Running engages more muscles including the core and the glutes a lot more than biking. And hills are best.
Consuming protein after a workout is gold. High protein, low carb meal after a workout boosts metabolic fires, repairs muscles, and decreases fat storage.
HIIT much better than steady state cardio to prevent muscle loss, burn fat faster, and speed up your metabolism so you burn fat all day