In the world of resistance training we can define intensifiers as simply being a means to increase the emphasis of power output or overall volume within a given set on any particular exercise. There are many different ways to increase the intensity of an exercise, but how do we know what they are, or when to add them in?
Some examples of intensifiers:
Drop Sets- Done by dropping the weight used in your working sets, and completing more sets until failure. You can add as many drops in weight as you want.
Ascending sets – The opposite of a drop set in which you start with a lighter weight and increase weight each set for a specific rep range target
Mechanical Drop Sets- These are performed using the same weight throughout the entire drop set. The difference is you are moving yourself into an easier position within each rep range. You start where you are in the weakest position of the movement and move to your strongest position. Example: Pushups on a smith machine bar- starting at the lowest position and then moving the bar up one peg at a time to make the movement easier providing more room for failure each time.
Rest Pause Sets- Using a weight 80%-85% of your 1RM preform as many reps as you can to failure. Rest 10-15secs and rep the weight again, for the amount called for in your program. Rest 90seconds after each “Mini” set.
Muscle Rounds- Using a weight that you can generally get around 12-15 reps with and performing a series of mini sets with a rep range of (5-8), and taking approximately 20-30 seconds between each mini set. Similar to a rest pause set, however longer rest periods between each mini set, and first few mini sets should not be to failure points.
Negatives or Forced Negatives- Performed by lifting a weight that is roughly 10% over your max. Example is to get a dumbbell for a bicep curl, use the assistance of your free hand to help you curl the heavy weight up, and lower the weight slowly without the assistance of your other hand, working on the negative portion of the movement.
Iso Holds - Contraction of a muscle without movement. Increases strength and pump to the muscle group worked. Example is clasping hands together, flexing the pecs for a particular amount of time, done immediately following bench pressing. You can also perform an iso-hold at the end of a set with the weight you were using for your working set, by simply holding the weight at preferably and end range for a certain amount of time.
Supersets or Giant sets – A superset would be 2 exercises performed back to back without any rest. A giant set is a circuit of three or more moves for one body part with little or no rest in between.
Paused Reps - Performing a pause at the bottom of a rep (allowing energy to dissipate and breaking momentum). Momentum is broken, and you elicit all your muscles to produce the force needed to complete the next rep.
Forced Reps/ Partner assisted reps- Reps preformed past failure with the assistance of a spotter. Example: You’ve went to failure and a spotter helps you get two-three more reps
These are some of the intensifiers that you can apply to your workouts. Each one has a time and place, but all can be applied to any given exercise. I don’t think its necessary to apply intensifiers to every single exercise within a program and would recommend only utilizing 1-2 of them to start within a workout.
I don’t believe there are any “rules” in programming that dictate when you have to use an intensifier, or how many to use within a particular training split; However, I do believe it can be broken down into a lifters experience level (beginner, intermediate, or advanced). Most beginner lifters should place more time and attention on basic movement patterns, rep execution, and progressing within their programs, rather than overloading themselves with 6 different intensifiers. On the flip side, an advanced lifter may add a higher amount of intensifiers into their program to increase overall volume per muscle group, or simply to break plateaus with certain exercises.
Add some of these into your next training session, or program them accordingly into your split! If you have any questions on the list of intensifiers above don’t be afraid to reach out!
Post by Coach Blake
