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Bodybuilding Intensity

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As with most things, you get out of bodybuilding what you put into it. The harder you work, the more results you will see, assuming that your training methods are as efficient as possible. But at a certain point, it becomes difficultto escalate your workload: it seems you cant lift any more weight; you cant complete your reps; you cant train more frequently or you would not be able to recuperate; and you cant include any more sets or you would be practically living at the gym.

Working harder at this point is a matter of increasing your training intensity. You automatically increase intensity whenever you add weight to the exercises in your routine--you are doing more work in the same amount of time. But you can create more intensity by training faster, and cutting down your rest period between sets.

Cardiovascular endurance is the limiting factor in increasing your intensity. If you outrun your ability to supply oxygen to the muscles, they will fail prematurely and you will not fully stimulate them. However, if you cut down on your rest periods and speed up your training on a gradual basis, you will give your body time to adapt so that you will not fail aerobically.

Of course, there is a big difference in the intensity needed for beginning, intermediaate, and the competition bodybuilding. When you are first starting out, just getting through your workouts cna be such a shock to the body that additional intensity is not needed. Intermediate bodybuilders, however, may find that they have to give some thought as to how to shock the body into further growth. And competition bodybuilders who are striving for the ultimate in physical development, must generate an unbelievable amount of intensity.

Suppose you are doing Bench presses, eight reps with 300 pounds. For you, a ninth rep at that weight just isnt possible no matter how hard you try. But you can keep going if you have someone quickly remove a couple of small plates so that you can continue your reps with slightly less weight. The muscles may be too tired to lift 300 pounds, but they can probably still lify 250 pounds. With this method, you need a trusted partner to help you out. Or, your training partner can grab the bar and help you force out an additional series of reps, making the muscles involved work far beyond what they are accustomed to

The more advanced you become, the harder it is to continue developing and the harder you have to train. In the "Training Tips" section of the upcoming issues we will go over some of the following techniques. These techniques are used to generate intensity.

Forced reps


Forced Negatives


Giant sets

Partial reps


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