To grow muscles you have to expose them to progressive overload. This means gradually subjecting your muscles to greater stress so they have to adapt and become stronger. When you expose your muscles to progressive overload, you also overload the underlying bone and that’s good for bone health. The simplest way to do this is to gradually increase the amount of weight you lift. If you’re still lifting the same weight as three months ago, you’ve probably noticed it’s easier than it used to be. That’s because your muscles have adapted and there’s no longer the same stimulus to grow. Time to wake up your slumbering muscles by increasing the amount of weight or resistance you use, increase the intensity and put the power of progressive overload into action.
Here are some of the obvious ways to increase progressive overload and boost the intensity of a resistance training workout:
- Increase the weight or resistance
- Increase the number of reps you do with each set
- Increase the total volume of your workout by increasing the number of sets
- Reduce the rest period between each set
There’s more than one way to overload your muscles and get them to grow. Here are some other approaches you can take to increase the intensity when you’re resistance training. These techniques are plateau-busters too – a way to shake things up a bit to kick start muscle growth.
Supersets
Supersets are one of the most effective ways to add intensity to a resistance workout. To add supersets to your routine, choose an exercise and do two or even three sets back to back without resting between sets. Use sets that target the same muscle groups or two opposing muscle groups. For example, if you’re targeting the same muscle group, do biceps curls and hammer curls back to back. To work antagonistic muscle groups, do biceps curls and triceps dips so you’re targeting opposing muscles. If you target large muscle groups with supersets, you’ll get a greater metabolic effect and more of an after-burn that can help with fat loss.
Drop Sets
This technique is simple in principle but still quite effective for fatiguing muscles. Begin by lifting the first weight to failure. Once you can’t lift another rep, reduce the weight by 20 to 30% and lift again until failure. Do this for two sets or as many as four sets, decreasing the weight each time you reach failure. By decreasing the weight each time you fatigue, you’re able to do more sets, thereby increasing the volume of your workout. This is another example of progressive overload in action.
Giant Sets
Giant sets are a way to exhaust your muscles and get afterburn benefits. To do giant sets, pick four exercises that target the same muscle group and do them with minimal rest between sets. You’ll get the most metabolic benefits when you target large muscle groups. For example, a giant set might include two different variations on squats, lunges, and deadlifts. Keep your rest periods as short as possible, less than 30 seconds. By the end of a giant set, you’ll notice your heart rate is higher and you feel more winded. It’s a good technique to use when you’re pressed for time too.
Cheat Reps
The purpose of this cheat technique is to help you eke out another few reps once the muscle you’re targeting has fatigued. To use this technique, do as many reps as you can with good form until you feel like you can’t do another with good form. Now “cheat” a little by using momentum to help you do another rep or two. You’re essentially using accessory muscle groups to give you added assistance.
This works best for certain exercises like dumbbell curls and lateral raises. Don’t use it for exercises where the risk of injury is high when you don’t use good form like deadlifts, upright rows, squats, dumbbell flyes, and skull crushers. Approach this one with caution. Your risk for injury goes up when you use momentum. Make sure you’ve mastered good form and are an “old pro” at resistance training before adding cheat reps to your workout.
Forced Reps
To do forced reps, you’ll need a spotter. Once you’ve fatigued the muscle and can’t do another rep unassisted, your spotter helps you do another few reps. The disadvantage is you can’t do it without assistance. Overall, supersets, giant sets and drop sets are a better way to add intensity.
A Word of Caution
Don’t use these high-intensity techniques every time you do a resistance training workout. You’ll end up overtraining.
References:
J Strength Cond Res. 2010 Apr;24(4):1043-51.
Related Articles By Cathe:
How Giant Sets Can Jump Start Your Muscle Growth
Weight Training: Is It Better to Do More Sets?
Does Exercise Order Impact Strength Gains?
Power Up Your Strength Training Gains with Giant Sets
Recovery Between Sets: What’s the Best Strategy?
Can Active Rest Between Sets Help You Build More Muscle?
Related Cathe Friedrich Workout DVDs:
Strong & Sweaty Total Body Giant Sets Workout DVD
Super Sets + Push Pull Workout DVD
STS Strength 90 Day Workout Program
All of Cathe’s Strength & Toning Workout DVDs
Total Body Workouts
Lower Body Workouts
Upper Body Workouts
