Get to know two techniques to increase the intensity of your gym training
There are several techniques to increase the intensity in your weight training.
We will not talk about all of them, but we will address two very well known.
Negatives and drop sets.
They are not techniques to be used in all exercises and in all training.
But used casually can be helpful, especially when you're stagnant.
Warning, they are not techniques to be used by insiders.
If you don't know them yet, read this article.
To make negative you will need someone to help you.
With the negatives you will put more weight on the bar than you would use without this method.
So what are the negatives?
Negatives are a technique in which you will support the weight fully in the eccentric phase of the movement, in a controlled and practically unaided manner.
Then the person accompanying you will help in the concentric phase of the exercise, in part or in full.
José manages to do a repetition with 100 kg on the bench press, without help.
With this method, I could put 110 kg on the bar, and make several repetitions using this technique.
The most difficult phase of the movement is the concentric phase, which in the case of the bench press is to raise the bar.
Jose with this technique would support the weight only in the downward phase, where the bar goes from the initial position to near the chest.
To raise the bar and return to the starting position, José's friend would raise the bar partially, or even fully, while José would do very little force at this stage.
Thus, José was going to do several repetitions with a higher weight, but only in the negative phase of the movement.
Do not overuse this method as it is very intense and stressful both physically and mentally.
Do it sporadically and see how you react.
Try it once in the last set of an exercise, preferably composed.
To get the most out of this technique, control the weight, don't just drop the bar.
You should not drop your weight, but you don't have to do it in slow motion either. Uses a moderate speed, where you feel the exercise working the muscle.
If you can do more than 6 reps you are not using enough load. Increases.
Finally, ask your partner to pay attention to the technique with which you do the exercise to avoid injuries and work the muscle correctly.
Drop sets are another interesting method for anyone who wants to increase training intensity.
This technique consists of doing an exercise to or near the failure.
Then instead of stopping and resting, you continue to do the same exercise, but with less weight.
You can drop the weight more than once.
Guilherme usually uses 20 kg dumbbells to bicep curl, and gets between 10 to 12 repetitions.
If he wanted to use the drop set method, as soon as he finished his 10 repetitions with the 20 kg dumbbells, he immediately started the same exercise.
To do so, instead of using 20 kg dumbbells, I would use 14 or 12kg dumbbells.
When he could not do more repetitions with the 14 kg dumbbells, he could lower his weight one more time and continue the same exercise, for example with 8 kg dumbbells.
There should be no rest during a drop set, so this method is easier to do with dumbbells, or machines.
It is possible to use it also with barbell movements, but you need two people to help you take off some of the weight immediately.
The easiest way to use this method is on machines, where it is quite simple to reduce weight immediately.
With dumbbells you can also apply it effectively by simply having the weights you are going to use with you ready to use.
There are those who do only a reduction, and there are those who like to do this method until they finish exercising with physiotherapy weights.
Like the negatives, this method is extremely exhausting, and should not be abused.
Do not use in all workouts, and when you use it, choose only one exercise to apply it, preferably at the end of the training of the muscle you are working on.
Weight reductions are typically between 20 to 25% between set, however, this value may be higher or lower.
It depends above all on the load you use in the first set, the exercise and your training experience.
As you may have realized, these techniques are anything but easy.
If you want to use it, you know, start conservatively, and always with someone to give you feedback.
They are techniques to complement a workout, not to serve as training plan.
Finally, if you have recently joined the gymnasium, these techniques are not for you.
You still have a lot to evolve without the need for advanced methods!
Any questions use the comment zone below.