The intense workouts They are key to increasing muscle mass gain and, in general, improving resistance and physical abilities. Now, how can they be carried out? We explain them to you!
Ways to get intense workouts
The truth is that any routine you are using can adapt to add greater intensity and difficulty in its execution. We explain the main techniques to achieve this:
Add some weight
The more you have to lift or move, the harder your muscles will work and, therefore, the sooner you will start to feel fatigue. A greater stimulus will imply, in the future, greater growth.
The good thing about using this tactic to add intensity is that you can go very little by little. Therefore, with good technique, the risk of injury is negligible.
Take a shorter break
Instead of the classic 2 minutes between sets, Try shortening the time to 1 minute or even half a minute.. You will see that this way your body has less space to recover and will have to expend more energy in the next repetitions.
These types of resources are widely used, for example, in calisthenics. Or in bodyweight training where you want to work the entire body.
Increase the series, repetitions or exercises.
To have greater intensity, how about working harder? This answer, so simple, is very effective. For example, instead of 4 sets of 20 push-ups, do 5 of 20. Or, if you can, add more repetitions in each of the series you do.
Thus, the muscle will work harder, have greater fatigue and feel each exercise in a much more intense way.
Try supersets
When you’re short on time or when you want to get an extreme body pump, there’s nothing like adding supersets. What is sought is Do two consecutive series of exercises that work the same area.
For example, you can do 12 bar dips in a row immediately after 15 push-ups. This is an excellent way to work the chest in depth. You will see that the muscle does not have time to recover and, therefore, fatigue increases severely.
However, these types of exercises, in a specific manner, are very useful and ensure important muscle development and better health. endurance.
Cardio combination with strength
In CrossFit it is usually common training that combines weights with cardio. But also in functional training, aimed at people of all levels.
Once you have done a series of exercises, for example, you can do a sprint. Or do 10 box jumps, or throw the ball against the wall to work your core, etc.
Adding this type of exercises between medium and good intensities will make your body give its best. You will find that it is a very rewarding experience..
Look for explosive exercises
Once you have warmed up enough, you can try doing explosive exercises. Clap push-ups, weighted jumps, or explosive pull-ups These are some of the many options you can play with to get a truly intense workout.
The advantage of explosiveness is that it does not involve training with maximum strength. Therefore, the risk of injury is not too high (as long as you have good technique, of course).
Besides, The great advantage of adding explosiveness to your training is that your speed and reflexes will also improve.. It’s a great way to focus on new physical skills.
Use negative reps in your sets.
The negative repetitions They are those in which you return the weight to its place of origin. For example, if you do a push-up, the negative phase is the one in which you lower your arms so that your body approaches the ground.
Well then, That’s a very interesting point of tension that you can work with.. If you prolong this phase of the exercise, muscle fatigue will be much greater. In this way, the effort you have to make will increase.
The basic idea is that you adapt the exercises based on these techniques. Some will fit better with some than with others.
Definitely, Intense workouts are a good way to increase your muscle mass and improve your brands. Now, it is important that you know how to apply them. Our team will help you with whatever you need!
