When it comes to boosting workout intensity and driving progress, most lifters default to one method—lifting heavier weights. While increasing weight is a classic approach to building muscle, it’s not the only way to intensify your workouts and practice progressive overload.
In reality, there are times when you can’t (or shouldn’t) just keep adding weight every session. If you want to shake up your strength training routine, increase your heart rate, and level up your intensity, you can try new techniques that go beyond just adding more weight. Below are a few fresh ways to keep your workouts intense and exciting!
Try supersets
Supersets are a game-changer when it comes to increasing workout intensity. By combining two exercises back-to-back with no rest in between, you target multiple muscle groups simultaneously or push one muscle group to exhaustion for better muscle growth.
Here are a few different ways you can create supersets:
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Opposing Muscle Groups: This involves working two muscle groups that oppose each other. For example, perform dumbbell bicep curls followed by tricep extensions.
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Pre-Exhaustion: Start with an isolation exercise, like leg extensions, and follow it with a compound exercise like squats.
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Post-Exhaustion: Perform a compound exercise first, like the leg press, followed by an isolation movement like leg extensions.
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Isolation Sets: Perfect for beginners, this involves two isolation exercises targeting a weaker muscle group. For example, do barbell curls followed by hammer curls.
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Compound Sets: For more advanced lifters, this involves two compound exercises targeting the same muscle group at different angles, like barbell squats followed by lunges.
Supersets increase the intensity by keeping your muscles under tension for longer periods. Just make sure to take a 2-3 minute rest between sets to recover before hitting the next round!
Increase the time under tension
To up the intensity and really challenge your muscles, try increasing the time your muscles are under tension. This technique involves slowing down the movement and holding positions at the top or bottom of each rep to maximize strain.
For example, during a barbell curl, lower the weight over a 4-second count, hold for 1 second, and lift for another 4 seconds, with a squeeze at the top for 1 second. This increases the total time your muscles are working within each set.
The longer the TUT, the greater the strain, which leads to more muscle breakdown and growth. Typically, a TUT set lasts 40 seconds, significantly longer than a typical set that might last only 15-25 seconds.
Decrease rest periods between sets
Reducing your rest time between sets is a simple but effective way to increase the intensity of your workout. Instead of resting for 3-5 minutes like a powerlifter, try reducing your rest to 30-60 seconds.
You’ll want to breathe hard and feel the burn, but not so much that you can’t finish your set. This method elevates your heart rate, increases muscular endurance, and challenges your cardiovascular system, making it a great way to push your limits.
Try circuit training
Circuit training takes your intensity up a notch by combining several exercises in a series, targeting different muscle groups with little to no rest in between. After completing the circuit, rest for 30-60 seconds, then repeat.
An example of a circuit could be:
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Goblet squats
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Chest presses
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Lunges
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Pull-ups
Circuit training not only helps increase intensity, but it also keeps your body moving and working continuously, making it a highly effective way to burn calories and improve overall fitness.
FAQ
How often should I increase my workout intensity?
It’s important to listen to your body! You can start increasing your intensity once you feel like your current routine is no longer challenging you. This could be every few weeks or after hitting certain milestones. Consistently upping your intensity helps avoid plateaus and keeps your progress on track.
How do I know if I’m increasing my workout intensity enough?
If you’re able to complete your workout without much effort or feel like you’re breezing through your sets, it might be time to increase your intensity! Try reducing your rest periods, adding supersets, or using time under tension techniques to keep challenging yourself.
Can I increase intensity in my workout without risking injury?
Definitely! The key is to increase intensity gradually and focus on form. Always prioritize proper technique and use variations like supersets and circuit training to challenge yourself safely. It’s better to slightly reduce weights or rest periods than to push too hard and risk injury.
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