For years my workouts have been well-known for the sickening intensity they inflict upon every person who attempts them. My definition of intensity is taking the body as far as it can go, before physically tapping out. The biggest block in achieving this level of intensity is the mind, which must be convinced of the physical capabilities the human body possesses.
Once the obstacle of the mind is conquered and intensity is maximized, results will come quickly. This physical evolution is what drives athletes to continue striving towards their goals. In this article I’m going to share three of my favorite ways to elevate the intensity of your workouts. Brace yourself; this is going to kick your ass!
- Use More Reps
Expand your horizons and delve into the higher rep ranges which I frequently prescribe. Intensity quickly becomes something you face every workout, in abundance. As you perform more reps, your workout drains more of your stored glucose, infusing your muscles with lactic acid. The longer phases of work also lead to an increased oxygen deficit, but the body learns to survive and thrive. It does this through adaptation which consists of:
- Building more muscle mass
- Improved anaerobic and aerobic fitness
- Enhanced energy system thresholds
Intensity via high rep training incites change; you just need to learn to exist within this environment first. While you may feel nauseous and utterly physically drained at first, with enough mental drive, you’ll flourish within this world of physical pain to reap the rewards.
2. Become A Stringent Time Keeper
The energy systems and the muscle fibers which are activated to carry you through your intense workouts are partially dictated by rest intervals. The longer you rest, the more your energy systems and muscle fibers recover, meaning they’re under less stress – not the level of intensity you’re looking for.
People will skimp on tracking their rest time between sets in order to make their workout easier, but it generally means progress will be slower. As I’ve already alluded to, intensity breeds physical change! Become stringent about your time keeping between working sets and don’t allow yourself a moment longer, even when your muscles scream for mercy and your mind feels like giving in.
Just dig your heels in and proceed.
- Superset DTPXtreme
Supersetting exercises is another perfect way to immediately increase training intensity. Using two exercises back to back in an effort to damage the muscle fibers from opposing muscle groups is the perfect definition of intensity.
In fact, here is an example of how you can use my DTPXtreme principle to super set two opposing muscle groups.
Superset 1 – 35 / 35 reps
Superset 2 – 30 / 30 reps
Superset 3 – 25 / 25 reps
Superset 4 – 20 / 20 reps
Superset 5 – 15 / 15 reps
Superset 6 – 10 / 10 reps
Superset 7 – 15 / 15 reps
Superset 8 – 20 / 20 reps
Superset 9 – 25 / 25 reps
Superset 10 – 30 / 30 reps
Superset 11 – 35 / 35 reps
Between each superset you will only take 60 seconds rest before going into the next one. The aim, where possible, is to increase the weight as the rep ranges diminish, introducing a second level of intensity to the workout.
You can pick two opposing muscle groups such as biceps and triceps, pick an exercise for each and use this format. At the end of this, you will understand the definition of “intensity.”
In order to properly prepare yourself as I do, take the pre-workout supplement PRE-KAGED about 30 minutes before starting the workout. Not only will this help you be able to train with more intensity, you’ll feel more focused, and experience a better muscle connection – all things which will help push your body further than it’s gone before.