What do I call Intense? Well I’m using supersets, 21’s down the racks, mind buscle connection(took awhile to develop the way muscles FEEL when in motion)and keeping my heart rate up.
On the last 5 reps of 10 I lower the weight slowly undercontrol, and push back under control, and then flex and hold.
Intense for me, is using each rep to the max…feeling each muscle contraction,DEEPLY, and holding it for as long as possible as to finish the sets. Using heavy enough weights that I can contract fully, and the last few I have to dig deep inside and through some miracle of God, I exhale and pull or push the last rep out.
On supersets When I get to the 6,7,8,…9…I’m thinking What the Hell am I doing this for, just before snapping my brain into my muscle to dig deep for any strength I can muster to MOVE THAT WEIGHT!!
Keeping the heart rate up when resting, and Getting back into the exersize as soon as I can…sometimes 2 minutes, after a workout I could grab a bucket sometimes, half way through…When I’m done, I’m satisfied. And dead.
Thats intensity for me…for some it may be more than that.
Good…you ARE training intensively, in your way, and I guess it can work, if you fix it so your body finds it challenging enough to adapt to it by growing bigger, and not challenging enough to adjust to it by getting stronger.
I know a person who told me once “I lift the load very fast from rep 1…as my force diminishes through the set, the speed decreases, but you know i am giving it 100% from rep 1”…he did about 4-5 sets of 3-4 exercises per bodypart, only 1 being an isolation exercise, 2 days a week per bodypart…and he grew really big and ripped, combining this with a 3-days a week 5 x 5 program in which the session was followed by a 30-minute session of timed sets or 100-rep sets.
Another person told me “I lift the load under control at first, when i am strong enough to endure and maintain a controlled concentric, like 2 seconds almost, and a lowering of that same speed, and through the se, as i get a little weaker, I start lifting faster, and lowering faster to get to a 1 and a half seconds rep, or such, while I started with a 3-4 seconds rep”…
he did just 2-3 exercises per bodypart, 1 being an isolation one, 2-3 times a week, and periodized or switched to a similar program in which he used 1 compound exercise per bodypart, doing low rep sets (4-6 reps for 10-12 sets) and lifted explosively from rep #1 to last rep (kinda like my first friend did, with some speed decreasement as his srength died down) and using long eccentrics: he started with something like a 6-seconds eccentric and ended up in a 1-second eccentric, doing 10-12 sets of 4-6 reps like these, and finishing with 2-3 sets of maximum reps, fast-paced ones, on an isolation exercise. He also grew big and lean.
I had a friend who couldn’t play it slow. He usually loved bodyweight exercises, he just did as many reps as he could on dips, then dropped down and did as many reps as he could on push-ups, and then as many as he could on “bitch-ups” (a pushup in which your knees and not your feet support the weight) for about a half-dozen set or so, not more than 8, 2-3 times a week,
and he switched to doing a 5 x 5 routine of weighted dips and 5 x 5 of weighted pushups followed by a 4-6 drop sets of flies, using a couple of water gallon jugs he brought to the park when he trained, he did a set of max reps, something like 8-15 per set, then dropped out of the gallon about 10-15% of the water inside it, he never finished with less than 50% of the initial volume of water in them, and if you wonder about weights, he started with small ones that would weight like 25 pounds when full, and nowadays he uses big ones that are like 45 pounds heavy, no kidding here.
As you can see, there are many options. I myself do this: I do a monday and thursday routone of 15-12 sets of 4-6 reps, with heavy weights, with a paced tempo close to 2010 tempo (I’d say a little bit less than a full 1-second to lift, and little less than 2 full seconds to lower) resting only 30-60 seconds between sets, and then doing timed sets on Tuesdays and Fridays, usually aiming for 30-45 seconds, and starting heavy with a laod that lets me get 15-20 reps, at 1 rep per second on cable or pulleys stations or machines, and dropping the weight a brick at a time, like 10 lbs per drop, and do about 6-8 sets like these…
if I need a change of pace, i just do 2 weeks of a 2-days a week routine, a 10 sets of 5 routine in which I rest 10 seconds between reps, lowering as slow as I can, and after 5 reps, i rest 1 minute between sets, and on the other day, I hit 20-rep sets done in rest-pause style for 3-4 sets of 2 exercises and I consider myself fit and big, even if I have to maintain a light weight for my other hobbie/art (dancing with my girlfriend, latin dancing) but that’s becuase of the calorie intake. If i ate decently for a weight gain, i’d be over 195 pounds, and I’d maintain my low bodyfat of 11%, and that’s a lot for a 5’7’’ guy.
You just have to find out how to get your muscles to grow even if it means doing concentration curls while aiming a gun to the biceps to scare it into growth (just kidding), but your body will feel what works and what doesn’t…just train intensely the Arthur Jones way: “If you like doing an exercise, chances are you are most likely doing it wrong”…put the body through Hell in the smartest way you can so you can reach Heaven when looking at yourself grow bigger and ripped in the mirror.[/quote]
wow that’s a long post.