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Truly Huge Fitness Tips
Presented by TrulyHuge.com
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Fitness Tips For 12/6/2006
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Increasing Workout Intensity
Last Saturday I showed up at the gym at 5:30 PM. They're normally
open until 8:00 PM on Saturdays but the guy at the counter informed
me that the new management changed it to 6:00 PM. I only had 30
minutes to work chest and back. Bummer.
At first I thought about just blowing off the whole workout but
couldn't since I was supposed to work chest & back the day before
and blew it off. I couldn't do that twice in a row. I just
determined to work quickly and try to get in enough sets for
both chest and back before the gym closed.
After a couple minutes warm up I grabbed a couple of 85 lb.
dumbbells and did a slow controlled set of 8 reps of flat dumbbell
bench presses. 3 second negative, 2 second positive. That felt
pretty good, so I rested about 60 seconds and managed to squeeze
out 5 reps with the same dumbbells on the next set.
After only another 60 seconds rest, I decided that I wanted to
do some higher rep sets. So I picked up a pair of 65 lb.
dumbbells and lowered myself to the bench. All of a sudden
those 65 lb. dumbbells felt almost as heavy as the 85's! I
could only squeeze out 8 reps! What gives?
Still wanting to do at least 12 reps, I dropped down to the
55's, once again after only a 45 to 60 second rest. I could
only squeeze out 8 reps with the 55's and they were feeling
mighty heavy, too!
Ok, this was getting ridiculous. I dropped down to 45's
(normally I use these for my warm up) and finally was able to
squeeze out a set of 12 reps but my chest was on fire during
those last several reps. I was huffing and puffing like a
steam engine.
Onto my back workout:
Same thing! Resting only 45 to 60 seconds was fatiguing my
muscles rather quickly and making me drop to lighter poundages
to stay in the rep zones I wanted to be in.
See, I usually do heavy sets of 5 to 8 reps with a good 2 to
3 minutesrest in between. Cutting my rest times to 60 seconds
or less drastically increased the intensity of my workout.
The next day I was more sore than I've been in a long time.
Obviously I had imposed a stress that my body wasn't used to.
If you're going a little stale in your workouts, try reducing
the rest between sets to 45 to 60 seconds and see what happens.
You might be pleasntly surprised!
