10 Techniques For A Turbo-Charged Workout: Putting Intensity Into The Equation

If you have been working out long enough, you get to a point where you are not satisfied with the current exercise regimen you are in.  It seems that it only provides you with minimum gains in muscle and you seem to be hitting a plateau. 

So you try to increase the load, and you so start to have some good results.  At times, you also increase the number of repetitions to vary your workout.  For even a more intense workout, you minimize your rest periods.  But then, it seems working around with these techniques to intensify your workout is limited, and does not provide you with the variety you are looking for – at times,  you may even find it boring. 

The Need For More Alternative Ways To Intensify One’s Workout

So, you need more choices for you to play around with your workout regimen.  You want more ways to pump up your workout.  You want to make use of more advanced means of achieving a blast workout. 

There are in fact many ways to bring your exercises to new levels, and higher levels at that.  It usually requires creativity on your part to mix things up, do some combinations, and try out new things that you think would work for you.

Remember that each has different needs.  And each has different areas of strength and weak points.  Each would require different approaches for maximum benefit to one’s case.  So you would know best what could work for you, and which would address better the muscle areas you need to work on more.

Turbo-charged Safety Workout

Turbo-charging your workout would mean you are already on the middle or advanced stages of your bodybuilding pursuit. 

It may be then safe to assume that you have been given the approval of your personal doctor to take on such rigorous workout, if not, it is best you get medical approval first.  It may also be then safe to think that you have the necessary experience to do the exercise techniques safely and effectively, if not, always ask from your professional exercise trainer for advice.  Nutritional matters should be as per advice by your doctor or a qualified nutritionist.

Turbo-Charging Your Workout

Get to know some of the many turbo-charging techniques available for your use.  Check one that you think would fit your case now, or you may want to make use of these alternatively. 

It is always best to surprise your muscles thru different ways of intensifying your workout.  Not only will your muscles develop even more, you will also find it more fun to do – and even challenging most of the times.

Warming Up for Your Intensity-Filled Workout

Aside from doing some joint rotation exercises and some muscle stretching - one can also do one to two light warm-up sets of the exercise you will be doing in high-intensity.  One may also do some light cardio workout. 

Such warm up exercises will prepare your specific muscles for the higher intensity yet to come.  Injuries will also be avoided by warming up properly.  So do take the time to perform these and not be sorry later on.

The Ten Techniques To Give Your Boring Workouts A Boost!

1. Heavy-Duty Training

This could be done by progressively increasing the load while decreasing the number of repetitions in the succeeding sets.  Another way to do this is by going directly to the maximum weight you can lift (the highest load you can do the exercise in strict form at your usual sets and reps) and by lessening the load in the rest of the sets if already impossible to carry out in correct form with the same number of reps.

Many experienced bodybuilders vary on this approach and would employ any of the two ways just mentioned.  Some also do heavy-duty training by a combination of any of the turbo-charging techniques mentioned here.

2. Forced Repetitions

This is usually employed when you go to failure in the set.  You try to get one more repetition or more if you can, from your standard repetitions per set.  Some would ask the help of a partner to aid them with these additional forced reps, while others prefer to pause & rest on their own, and give the exercise another shot of more reps in proper form.

3. Isolation Training

This type of training targets specific muscles for more intensity for that particular area.  With this, one will be able to effectively control the size of the specific muscles of his body – meaning more control on the over-all look of his body. 

One should understand that a particular exercise might hit more than one muscle.  Just like doing a bench press would hit the pecs, triceps and the front deltoids.  Doing dumbbell flys on the other hand would work specifically the pecs – and thus the term isolation. 

One could even go further with this concept by doing incline dumbbell flys to hit the upper pecs more – isolation exercises takes special aim on specific areas of a particular muscle.  If you have one weak area you want to improve and develop muscle effectively, this would be a good way to go. 

4. Supersets

This is perhaps one of the favorites of many experienced bodybuilders.  One would do two exercises in succession.  Or some even do three exercises in succession, which is appropriately called trisets.  This is a very good way to develop endurance on muscles being hit.

Supersets are done in either one of two ways: a.) doing two different exercises in a row that hit the same muscles or b.) doing two exercises in a row hitting two different muscle groups. Depending on your bodybuilding needs and to your liking, you can make use any of the two options.

So one may do this by doing a flat bench press and then going to incline dumbbell flys (all hitting the chest muscles).  This will be a good way to hit hard on those chest muscles.  Another way will then be to do barbell curls (arms) and then doing dumbbell kickbacks (triceps).  Different muscles are hit in succession. 

5. The “One-and-a-Half” Method

Doing this exercise means performing first with a complete motion of the exercise or what is called a full rep, and then with a half repetition.  One will then have to alternate between a full rep and a half rep, until the set is done.  Do the motions in strict form and all should be well controlled.

6. Static Training

Static contractions would mean holding on to a muscles particular position for around 10 seconds - to give the muscle a new taste of training.  This means taking a weight and holding it in that strongest point of contraction for several seconds.  You will find this to be interestingly effective.

7. Multi-Exercising

This is different than the supersets.  Multi-exercise sets uses different exercises for each set instead of just doing one exercise for all sets. With this type of training, you will be able to hit a particular muscle in different angles.

For example, instead of doing 5 to 6 sets of a particular exercise for a body part, one will do different exercises for each set each time.  Say for your chest training you first do a barbell flat bench press, then an incline dumbbell press, parallel bar dips, straight-arm pullovers and then finally an incline dumbbell flys – these will compose the 5 sets of your exercise, which you will do in that order.  Unlike supersets, there will be rest periods between sets.

8. The Cheat Method

This is done when one can no longer perform a repetition in strict form.  One makes use of other muscles to help perform one more rep and complete the set. 

Just like doing alternate dumbbell curls - when you feel you can no longer do more in perfect form, get the help of your shoulder and back muscles to help lift the weight.  One should still let the major muscle targeted, to do most of the work - and you cheat by asking the other set of muscles to help out.

9. Partial Repetitions

This type of intensity training is done towards the end of a set when you can no longer do a full repetition.  You continue with partial repetitions until failure.  This will pound on those muscles like never before.

10. Forced Negatives

A variation of the negative repetition type of training.  In this type, you ask your exercise partner to press down on the weight as it goes down for increased resistance.  One should be careful though that the external force applied is done so in a smooth and careful manner to avoid injury.

A Word of Caution – Do Not Overtrain!

While any bodybuilder would want to get a good workout every time, and would want to get the muscles hit hard at every move to enhance their development and growth, one should also be careful in not overdoing it. 

There is always a limit to what a human body, and a human muscle for that matter, can take.  While it is known to adapt well, especially if you are one who is well conditioned, you should still do your training with caution. 

Turbo-charging your workouts would mean more intensity and more stress placed upon the muscles and joints of your body.  It is only logical that one should proceed with care and not go the extra mile when your body is not ready yet. 

Progress gradually and do it safely.  With less chances of injury, your bodybuilding pursuit will be able to move on up in a steady manner. 

Enjoy the process of developing your muscles, there is no need to hurry up more than your body can handle.  Exercise is good, putting intensity into it is better and being safe is best.  Intensify your workout, but do it intelligently.

Blasting Your Workout – The Need For Intensity

Definitely, intensity is the key to providing for more challenge for your muscles to work harder, and to overcome the plateau that a bodybuilder usually encounters at one point in time.  More gains will be achieved with these, more benefits and better overall results.

Pumping up your workout will make your regimen something to look forward to at each session.  The competitor that you are, will find delight in the difficulty level posed by the turbo-charged workouts.

Endurance, strength and power will be given new meaning as you climb up one notch higher than the average bodybuilders.  Expect better muscle gain and definition, leaner body and attractive six-pack abs that sets you above the rest.

Turbo-charge your workout now, and feel the void filled in by the increased intensity of your workouts.  You will find yourself ever more dedicated to your workout, and you will not find the time to wander your attention around the gym – as these turbo-charging techniques will not disappoint you. 

Give these a try, and customize them to your specific turbo-charged workout needs – and you will soon discover, that what you lack now is not the intensity, but the rest needed to recover from the demanding regimen you have so put upon yourself.