It is often the case that when we do sport, we find it difficult to progress despite doing intense and repetitive exercises. This happens when the body is used to the quality of the effort and the types of exercises performed. If the problem arises, it is time to disturb the body with varied training so that it can be forced to adapt again and thus progress.
To do this, there are various intensification methods to add to the training programme, which will make it possible to explode the muscles. It is recommended to practice one method for about two weeks before moving on to another, so that the body can adapt to each one. The effectiveness of these exercises can be seen through heavier load capacity,better recovery,gain in mobility,muscle mass gain and fat mass reduction.
Changing the tempo
Changing the tempo means changing he execution time of the movements in order to stress the muscles a little more. The execution of a movement can be divided into 4 phases: the beginning of the movement, the blocking in low position, the finishing of the movement, and the blocking in high position.
For example, the first phase should be completed in 4 seconds, the second in 1 second, the third in 2 seconds and the last in 1 second. Changing the speed during the execution phases causes the muscles to gain muscle volume, as this stimulates them. So vary between slow and fast tempo!
The continuous tension
This is about keeping a muscle in constant effort so that there is no pause between repetitions. During this movement, the joints are not fully locked out, and the load remains controlled, while maintaining some tension through contraction. This exercise puts some pressure on the muscle.
This stresses it, forcing it to adapt and grow. However, if the exercise is performed too quickly, or if there is too much momentum, the tension drops and the work is less effective. The speed of execution should therefore be reduced slightly.
The Bulgarian method
Also known as "complex training", this is a method of contrast which is very often applied by practitioners of sports which require great strength and physical preparation, in this case bodybuilders. Its main objective is to increase power and speed. It consists of the use of heavy and light loads in the same series of repetitions, in which there is no rest.
This requires the ability to change loads very quickly. The greater the contrast between the loads, the more effective the result. An example is to perform 1-5 repetitions with heavy loads during a multi-joint exercise and then continue with a lightly loaded movement in 3-6 repetitions.
Partial repetitions
This technique consists of performing repetitions on a part of the movement. During the exercise, the amplitude of the movement should be varied so that the training is done at maximum intensity. The repetitions are done either at the beginning of the movement, in the middle or towards the end.
The muscle group worked depends on the choice of the moment when the repetitions are carried out. In the bench press, for example, repeating at the beginning of the movement works the pectorals, while repeating at the end of the movement develops the triceps. Choosing the partial repetition method helps you to lift heavier loads, but also to gain muscle strength.
The rest break
This consists of taking a short break of about 30 seconds during a set in order to perform more reps than usual. The realization of this technique requires a great muscular endurance and resistance. It is the muscular overload that is sought, in order to stress the muscle to the maximum.
For example, you need to perform 5 repetitions in the same set, rest for 20 seconds, then continue with 4 repetitions and take a 30-second break, then continue with 3 repetitions. The loads are the same for all sets.
Pre-fatigue
It is necessary to tire a muscle group at the beginning of the session before moving on to the real exercises that will work that muscle. This allows you to catch a muscle weak point. If the weak point is the triceps for example, do an isolation exercise with 10-15 reps at the beginning of the session before moving on to the basic exercises.
The Drop Set
This is very common among bodybuilders. It consists in linking several sets with as many repetitions as possible using a certain load and then reducing the weight until the muscles fail. A drop set exercise consists of performing 8 repetitions at maximum load, then decreasing this load by 25%, without resting time. This exercise is ideal for building muscle quickly.
