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Intensity Techniques That Will "Kill" You AND Make You Stronger Forced reps are great but these incredible techniques will open up a whole new world of results for you!

Intensity techniques are among the greatest weapons in your arsenal for building a truly astonishing physique. However they are not for everybody. Beginning trainers should definitely NOT use techniques such as these.

Intensity techniques allow you to push beyond conventional failure in order to work your muscles harder, providing an irresistible stimulus for the muscles to get larger and stronger.

Try these techniques in your next workouts. You can even try using several of these techniques in one set if you really want to work yourself hard. Be careful not to overuse them, however, as they can be extremely demanding and difficult for your body to recover from.

1. Triple Drop and Rebound Sets

This is a variation of the Triple Drop Set. The Triple Drop Set is where you start with a heavy weight, do a set to failure, reduce the weight, do another set to failure, reduce the weight a third time and do a final set to failure.

Do the regular Triple Drop Set then quickly go back and do your starting (heaviest) weight again for a more few reps. Usually you will be able to get one or two reps with it. The reason for this is that the last of the drops uses a lighter weight, which recruits different muscle fibers than when you are using heavier weights.

2. Isolation/Compound Rebound Sets

Do a Triple Drop Set of an isolation exercise, e.g. flyes, then immediately go back and use your starting (heaviest) weights for a set of a compound exercise for that muscle group, e.g. dumbell bench press.

This is a type of advanced Pre-Exhaust training. Pre-Exhaust training is when you do an isolation exercise (an exercise that involves motion at only one joint, such as a dumbell flye) immediately followed by a compound exercise (an exercise that involves motion at two or more joints, such as a bench press).

The idea with the Pre-Exhaust training is to basically exhaust your target muscle group (in this case the chest), by first working directly with one exercise, then doing another exercise that utilizes other muscles to assist it. This increases the intensity of the work done by the chest as the assisting muscles will you allow you to push thechest further.

By utilizing a triple-drop set format for the isolation exercise, you dramtically increase the exhaustion of the target muscle, allowing you to push it extremely hard.

3. Jump Sets

This is a way of doing a large number of heavy sets for several muscle groups without losing as much strength from set to set.

Jump sets are best used on antagonistic bodyparts such as back and chest, biceps and triceps, or hamstrings and quads.

For example, if you plan on doing 5 sets of chin-ups and 5 sets of bench, start with 3 sets of chin-ups, then 3 sets of bench, then go back and do your remaining 2 sets of chin-ups and 2 sets of bench. The extra rest will allow you to be stronger on your last 2 sets than you normally would.

Jumping between antagonistic muscle groups also seems to benefit strength. This can also be done going back and forth on every set instead of groups of sets. This is not a superset - take your normal rest period between each set. This technique enhances recuperation by providing more rest to the bodyparts but within the same workout time. This allows you to do more weight for each
exercise.

4. 2 Up - 1 Down Negatives

This is a variation of negative training that is best done with machines. Use two arms or legs for the positive phase of the movement then lower it the weight using only one arm or leg.

This type of negative training is useful if you do not have a partner to work with as it is done completely solo.

A good example of this technique is the machine bench press. Set the weight to about half of what you would normally use for the exercise. Press the weight up with both arms then remove one and lower the weight with one arm.

When using this technique, you can alternate arms/legs or do the complete set of reps with the one arm/leg, then the complete set of reps with the other arm/leg.

5. Combination Sets

With this technique, you will use two different exercises alternated with each rep, e.g. lying tricep extensions and close grip bench, dumbell flyes and dumbell press, rows and deadlifts. You should use exercises that are easily switched from to the other within a set.

To take the set even further, when you fail on one exercise, continue with the one you are stronger in until you fail on that one, too. For example, when combining rows and deadlifts, continue with deadlifts after failing on rows. Your legs will help push your back further. This whole technique is like an extended pre-exhaust superset.

6. Rep Targeting

Set a target of a certain amount of reps and get that target of reps no matter how many sets it takes you to get there. For example, if you pick a target of 50 reps on chin-ups, say you get 30 on the first set. Rest a little while, e.g. 10 to 30 seconds. Do another set. Say you get 10 reps this time. Rest 10 to 30 seconds again. Get 5 reps. Rest. Get 3 reps. Rest. Get 2 reps. Done.

A different version of this is what I call Time Subtraction. The amount of time you rest between sets is the amount of reps you have left to get to your target. For example, if your target is 50 and you get 30 reps, your rest period is 20 seconds. Say on the next set you get 10 more reps. This leaves you with 10 reps to go so rest 10 seconds then go again. If you get 4 more reps, and you have 6 left, rest 6 seconds.

7. Add Sets

These are the opposite of drop sets. Start with a light weight for high reps and add weight on progressive sets. This works the slow-twitch, higher rep fibers first, then the fast-twitch, powerful fibers. This technique works very well for calves as they recover very quickly. It also works very well with selectorized machines. You can combine this technique with drops sets, doing add and drop sets or drop and add sets like a pyramid.

8. Static Hold Weight Pyramiding

This technique only works on plate-loaded machines or on a barbell exercise with two spotters.

Start with a moderate weight that you can do a static contraction with for a long period of time. Hold that weight in the contracted position of the exercise you are working, e.g. pec deck.

Have a partner add plates to the machine while you continue to hold in that static position. Keep adding plates (small ones such as 2½'s, 5's, 7½'s or 10's work best, depending on the exercise and your strength levels) until the weight starts to drop. At that point, pull off one plate. Hold until it starts to drop again. Pull off one plate and hold. You may come to a point where your partner is pulling off weights as fast as he can just to keep up with your lagging strength.

Make sure you have effective communication such as a nod or a grunt when you want the next plate off or on. Continue this process until you end up at your original weight (you can continue to no weight if you want).

This is an incredibly intense static hold and will fatigue pretty much every muscle fiber in the target muscle group except for the explosive ones. To hit them as well, when you are the top of the pyramid using the heaviest weight, do as many partial, explosive reps as you can in the contracted position.

You may also wish to try this technique with a barbell and two spotters. Make sure that they add and remove weights simultaneously in order to allow you to keep the bar balanced.

For more information on other intensity techniques you can put to work in your training, go to:

http://www.fitstep.com/Advanced/Power/Intensity_tech1.htm

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Massive Muscle Gain FAST!! Increase Your Strength an Amazing 25% in Only 4 days! What does this mean for you? -The potential for extraordinarily rapid gains in strength and muscle mass (how does adding 50 lbs to your bench press in 3 weeks sound?). How is that possible? With Specialization Training. How do I know it's possible? Because I did it and you can too! Go to: http://www.fitstep.com/Personal-training/Instant/Specialization.htm Learn how to put this incredibly effecive information to work for you!

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Secret Training Tip #623 - Wave Goodbye to Flabby Arms - Bench Dips For The Triceps and How to Make Them Work Better For You. Want to know an exercise that requires no specialized equipment yet tightens and builds your upper arms effectively? Learn it here and learn how to do it better.

The Bench Dip is an excellent exercise for the tricep muscles, which are located on the back of the upper arms. It is very simple and can be done with a minimum of equipment.

You can use a bench (or even an ordinary chair) for this one. Start by sitting on the bench. Place your hands on the bench right beside your glutes with your fingers curled over the front edge. It will almost look as though you are sitting on your hands.

You will find pictures of how to do this exercise and the tricks described below at the URL listed at the end of this article.

If this is your first time doing this exercise, set your feet flat on the floor a foot or two away from the bench. Your knees will be bent.

Move your butt forward off the bench a few inches. Now dip your upper body down as though scraping your back along the front edge of the bench. Push yourself back up, squeezing the triceps hard.

This is the easiest position. As you get stronger at this exercise, you will find that this position is too easy. Now it's time to increase resistance.

Move your feet further away from the bench. This forces your triceps to take up more of your bodyweight. As you get even stronger, move your feet as far out as you can so your legs are straight. Your next position after that is with your feet up on a bench with your legs straight. You may even with to try it with your feet on a bench that is higher than the one you have your hands on.

If you get really strong and ambitious, you can even add extra resistance to your body. Have a partner stand behind you (on another bench, if necessary) and push down hard on your shoulders as you push yourself back up. Another option is to place weight plates on your lap or squeeze a dumbell between your thighs, but the partner-resistance is normally more effective.

For pictures on how to execute this exercise and the tricks for increasing the resistance, go to:

http://www.fitstep.com/Misc/Newsletter-archives/issue12-bench-dip-tip.htm

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Top 10 Holiday Weight GAIN Strategies! :) Are you dangerously underweight this holiday season? These strategies will fix that FAST!

IMPORTANT! This information is strictly intended to be humorous! Do not attempt these strategies unless you really, really feel like it.

As a personal trainer, I always like to see people put on as much weight as possible leading into New Years Resolution season. It gives me more to work with when they come to me to lose it. :)

If you find yourself dangerously underweight this holiday season, fear not--help is on the weigh!! These tips will help you to maximize your assets to the fullest extent possible in the limited time you have available.

1. Nap After Every Meal

This includes breakfast. This is a favorite trick of the Sumo wrestler. The idea is to eat as much as possible then go directly to sleep, a time when your body doesn't use much energy and has a greater tendency to store food as fat. Turkey and warm milk for dessert will help you accomplish this if you're not tired enough.

2. Follow Fatty Meals With a Sugary Dessert

What's the best way to make sure that fatty food isn't wasted by burning it off? Eat 12 sugar cookies! The sugar will help raise your insulin levels, helping to push that fat directly into your fat cells where it'll be safe.

3. Stay Away From Veggies

Vegetables have far too much fiber and will leave you feeling too full to eat enough afterwards. Even a good, rich dip won't be able to compensate enough for this problem. If you love the taste of dip, save it for the potato chips. Not only do chips have more calories, they are shaped more like scoops than vegetables and you'll be able to get more dip per chip.

4. Gravy is the Fifth Food Group

To really maximize your weight gain, your food pyramid should be floating in a lake of gravy. Gravy is loaded with life-giving energy in the form of fat and corn starch (a wonderful, high-glycemic sugar that will help ram that fat right onto your hips).

5. Reduce Your "Running Around Town" Levels

This is especially true when shopping for presents. You will burn off way too many calories trying to fight the crowds at the mall for you to effectively gain weight. Hire some neighborhood children to fetch things for you or rent a golf cart. If you must walk around when shopping, be sure to stop at the food court or pretzel stand every half-hour to refuel.

6. Drink Alcohol Late At Night

Only do this if you are of legal age, of course, and never drink and drive. Drinking is one of the best ways to increase your unlean body mass that there is. Each gram of alcohol contains 7 calories per gram instead of the wimpy 4 calories in a gram of regular carbohydrates. On top of that, alcohol has the added bonus of turning off your fat burning hormones. And all of this accomplished
at night when your metabolism is at it's slowest...what could be better??!!

7. Skip Breakfast, Have a Light Lunch and Hog Out At Dinner

By skipping breakfast and depriving your body of fuel, you will help slow your metabolism early in the day when it normally would be at its fastest. This will help set up your expansion plans!

The light lunch should consist mainly of sugary foods to help skyrocket then plummet your blood sugar. This will help you to feel much hungrier when you sit down for the big feast of the day.

Dinner should consist of fatty meats, gravy, lots of butter, egg nog, cookies, and something fried. If you must have a salad, save it for last after you've finished up with your higher-calorie selections. And be sure to cover it with enough dressing so that you can't tell what color of food you're eating.

8. Save the Exercise For the New Year

Exercising will only burn off precious calories. It will also help build muscle mass, which is a definite no-no if you want to put on as much fat as possible. Muscle will burn up those valuable calories that you've worked so hard for all day long.

9. Don't Leave The Table

A great weight-gain strategy is to park yourself at the table all day long. Let someone else clean up the breakfast dishes, wait there for snacks to be served, start into lunch soon after that, lie back and have a snooze (provided you've planned ahead and pulled a recliner up to the table), then wake up in time for dinner. This will result in a favorable lethargy-to-gluttony ratio.

10. The Santa Claus Racket

Tell your children to leave milk and cookies for Santa. When they go to bed, drink the milk, eat the cookies and leave one present under the tree. Wake up your children and tell them that Santa only brought one present and that if they want another one, they need to leave more milk and cookies. Sent them to bed. Drink milk and eat cookies. Repeat.

The bonus part of this strategy is that your children may be so tired by the time you're done, they might let you sleep in a full fifteen minutes longer than they regularly would!

Put all these weight gain strategies into effect and I guarantee there will be more of you to love come January 1st!

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DEHYDRATION - Be Aware! By Mark Kovacs Learn all about dehydration and how to avoid its performance-decreasing effects. Don't let it happen to you!

What is dehydration? Dehydration is the excessive loss of water from the body, as from illness or fluid deprivation. Any person who exercises on a regular basis is susceptible to the effects of even mild fluid loss.

The value of the body's most important nutrient, water, cannot be underestimated. Exercise produces body heat, and too much body heat reduces exercise capacity. As the core body temperature rises, the blood flow to the skin increases, and the body attempts to cool itself by sweating.

During exercise the body temperature rises as high as 105 degrees Fahrenheit and the muscle temperature can rise as high as 108 degrees Fahrenheit. These temperatures make exercise difficult because the body and muscles are competing for blood supply. As the body temperature rises, oxygen becomes more of a commodity due to increased circulatory demands. Oxygen is needed to help with the cooling process, which reduces the amount of oxygen available for vital organs. This can lead to severe health risks as well as a drop in athletic performance.

When you start exercising, as much as two percent of the body water is lost. Although this amount is considered a "normal" range for humans, it is not an optimum level for athletic performance. Below is a table that summarizes the effects of minimal fluid loss during exercise.

PHYSICAL SYMPTOMS AND EFFECTS OF DEHYDRATION

BODY WATER LOSS SYMPTOMS

1% Few symptoms or signs of any thirst present; however there is a marked reduction in VO2max.
2% Beginning to feel thirsty; loss of endurance capacity and appetite.
3% Dry mouth; performance impaired.
4% Increased effort for exercise, impatience, apathy, vague discomfort, loss of appetite.
5% Difficulty concentrating, increased pulse and breathing, slowing of pace.
6-7% Further impairment of temperature regulation, higher pulse and breathing, flushed skin, sleepiness, tingling, stumbling, headache.
8-9% Dizziness, labored breathing, mental confusion, further weakness.
10% Muscle spasms, loss of balance, swelling of tongue.
11% Heat Exhaustion, delirium, stroke, difficulty swallowing; death can occur.

Dehydration can cause any or all of the following problems:

* Increased heart rate per minute
* Increased lactic acid in muscles
* Increased body temperature
* Decreased strength
* Any of the following medical conditions: heat cramping, heat exhaustion & heat stroke

The best way to avoid fluid loss is often the simplest. Drink plenty of fluids. Water is sufficient to replenish the fluids that are lost during exercise. However, water cannot replace the minerals that are lost during exercise-induced sweating. Sweating releases potassium, sodium and calcium, which are vital for survival. These minerals, also known as electrolytes, are not found in water. It is advisable to consume a supplement, which contains these added minerals, before any strenuous exercise.

One supplement that contains these electrolytes is a "sports drink." Although sports drinks contain a combination of vitamins and minerals, they also contain simple and complex carbohydrates, predominantly simple sugars, which provide the athlete with an added amount of glucose. This glucose, which is converted by the body into fuel, can later be used to power the working muscles. The carbohydrates that are found in sports drinks are designed to help in performance, and do not play a direct role in hydration. The added nutrients, potassium, sodium, and calcium, along with the water content, is the determining factor in hydration.

Exercise scientists, along with savvy marketers, have designed the newest product to conquer dehydration - fitness water. This new product has taken regular water and added minerals and vitamins including those vital electrolytes, potassium, sodium, and calcium. This new product is targeting the fitness enthusiasts who want to protect against dehydration, but who are looking to keep their calorie count and sugar intake to a minimum.

Caffeinated drinks should be avoided wherever possible. Caffeinated products increase urine output, which raises the amount of fluid loss. This fluid loss is exactly what you are trying to avoid. Many people drink caffeinated drinks before exercise to obtain extra energy. A suggestion to those who need the extra energy: avoid the caffeine and take a vitamin B tablet instead. The vitamin B tablet will give the extra energy desired, without the increased fluid loss.

Another product to avoid in relation to hydration is alcohol. Alcohol, like caffeine, increases urine output, which increases fluid loss. Although most people will not consume alcohol just before exercising, it should be noted that a few drinks the night before a morning workout could have a large effect on hydration levels. If planning on exercising the morning after consuming alcohol, drink a lot of fluids, including the necessary electrolytes.

Taking in the required electrolytes, as well as satisfactory levels of fluids, will determine hydration level. It is vital to monitor the body and to continually take in fluids. By the time thirst sets in, the body has already lost at least two percent of its fluid, and dehydration occurs. At any chance possible before and during exercise consume fluids to avoid the harmful consequences of dehydration.

Mark Kovacs has a degree in Exercise Science from Auburn University and is a certified Health/Fitness Instructor through the American College of Sports Medicine. Mark won the 2007 NCAA Mens Tennis Doubles Championship and has worked as a personal trainer and strength and speed consultant for the past three years. Mark can be contacted about training and nutrition at mark@healthfitness.com.au

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