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 2′s, 5′s, 7′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.

Nick Nilsson is Vice-President of BetterU, Inc. and has been inventing new training techniques and exercises for 17+ years. Nick has written many training books including “Muscle Explosion! 28 Days To Maximum Mass” & “Metabolic Surge – Rapid Fat Loss” – http://www.fitness-ebooks.com

There’s an old saying, “If you think it works, it probably will.” In bodybuilding, that may be the most powerful training advice you’ll ever get.

Most of us just go into the gym and lift. What’s wrong with that? Well, nothing, really. But for those who are enamored by “alternative” or “quick fix” training methods, regular lifting with regular rules can be boring – and feel like it’s not netting the results they may be after.

Nothing wrong with trying new routines, cycles, splits, rep and set schemes and frequency/ pace combinations. But not all unconventional routines suit all body types or goals.

The funny thing about unconventional training theories is that they are often so staunchly advocated, you’d swear devotees were actually on to something. Truth is, they may just be on to something for themselves or on to something that partly on target and partly off target.

Here are a few you may have tried or deliberately avoided:

– HIT – Popularized in the 1970s by Arthur Jones of Nautilus, High-intensity training was advocated by many bodybuilders, and has gone in and out of fashion. High intensity training isn’t for everyone though – it is a workout where lifting to failure is an every workout occurrence and where specific lifting speeds and strict form are the areas of focus. Negative reps and static holds are also supposed growth factors. It requires a high calorie diet for growth, and usually a workout partner.

– HST – Lifting with superb form until form begins to deteriorate, it is actually NOT like HIT, because it doesn’t recommend training to failure, merely training to a point where form begins to slip. It actually directs lifters to lift until they have between 1 and 2 reps left in the tank. This method also requires that the lifter eat a much higher caloric diet than normal.

– Mechanical Load Principle – all fiber types participate when muscles are exposed to a heavy enough load. This is contrary to traditional methods that say you must work to momentary failure before all fiber types receive growth stimulus. It supposes that when we expose ourselves to mechanical stress, via heavy loads, that the stress will cause microtraumas which leads to and stimulates growth.

– Frequency Principle – this method supposes that we should create an environment of “chronic loading” – repetition of movements and weight loads – rather than performing infrequent, or acute, loading of the muscle. This means training the full body several times a week.

– Progression Principle – assumes that the mechanical loading of our muscles must increase or progress in a steady manner. That progression, as compared to homeostasis (status quo – sameness) leads to stimulation of muscles into an adaptive phase or response. Ever increasing weights, it supposes, is the way to grow.

– Principle of Strategic Deconditioning – This principle says that we need to set up times of pre-planned non-training (no lifting whatsoever) to allow our muscles to recover fully to grow when we do resume training. Doing this, it supposes, will relieve bodybuilders of any plateaus.

Whether you advocate one of the above methods or principles, or not, here are four good things to remember when composing any routine using any of the above principle or just plain common sense:

1 Keep it short (between 45 to 65 minutes maximum. After 65 minutes, hormonal levels stimulated by weight training (such as testosterone) begin to drop. Training longer than 65 minutes will prevent you from gaining muscle and losing fat, because your body will go into survival/ shut down/ fat hoard mode. It will also prevent you from recovering fast.

2 Rest between sets should be short (90 seconds or less). Keep rest times in between sets and exercises down. It helps you perform enough work to grow, yet minimizes injury and fatigue. It also keeps your cardiovascular system in check and in shape, while optimally stimulating growth hormone output.

3 Sets should be 8 – 15 reps each. You get the best pump in this repetition range. Along with the blood come nutrients that nourish the muscle cells and help them recover and rebuild themselves faster and bigger. You may think low reps benefit your strength gains – and for short periods of time they do – but overall, this rep range helps you repair more rapidly and repair is the name of the game. More reps also means less chance of injury because you aren’t going for the mother load every time. This rep range also promotes fat loss.

4 Training must be varied – Cycle your routines and exercises. Doing the same routine and exercises week in and week out assures zero muscle growth. Cycle periods (3-4 weeks) of high volume (8-15 reps/set) with periods of higher intensity (5-8 reps/set).

Dane Fletcher is the world-wide authority on bodybuilding and steroids. He has coached countless athletes all over the world. To read more of his work, please visit either http://www.BodybuildingToday.com or http://www.SteroidsToday.com

One of the most popular requests among people in the gym is how to get six pack abs. There is no doubt about it, obtaining this elusive goal not only takes hard work, but also demonstrates that you clearly know what you are doing in the gym. Learning how to get six pack abs is definitely not the easiest thing in the world but it’s also not the hardest, as long as you follow the right steps.

So, what should you be doing to get results?

Focus on your diet.

Without a clean diet, six pack abs will never be yours. One thing you must realize is that while exercise is important, it’s only going to take you so far. No matter how many crunches or sit-up variations you perform, if you’ve got a solid layer of fat covering your stomach, your muscles are not going to be seen.

Try and focus on consuming enough protein to keep your appetite under control, supplemented with healthy fats for satiety and fruits and veggies for energy. It is important, however, that you are running a calorie deficit, because regardless of the food you eat, if you are consuming more than you burn off that day, you aren’t going to lose weight.

Perform a variety of exercises.

Next up on your quest for six pack abs, you need to make sure you change up the exercises you perform on a regular basis.

While it’s fine if you have some that you generally like to stick with as you really feel it when you do them, try and alternate between at least a few from week to week.

The main reason for this is because your abdominal muscles adapt to change very quickly. As soon as they are finished adapting, you are going to stop seeing results – this is the truth about six pack abs.
By keeping them guessing as to what’s coming, you keep the results coming as well. Don’t make the mistake of doing the same boring workout, day in, day out.

Get Your Cardio In Line

Finally, step three for getting a nicely chiseled stomach is performing cardio properly. This isn’t to say you should run out and start doing hours upon hours on the treadmill. We aren’t aiming to turn you into a hamster here.

All you really need is a few quality sessions of cardio work a week. What’s high quality? Sprint sessions. Skipping. Hill running. Anything your body is not efficient at. Yes, these are going to be much more intense than plodding along at a moderate pace while you read the fitness magazine of the week, but trust me, you will get results a thousand times faster.

Crank that intensity up for twenty to forty seconds and then back it down again for another minute. Repeat this process eight to ten times and you’ll have a workout that’ll shed that body fat in no time.

So, next time you’re admiring your physique in the mirror and are still longing for a better mid-section, take these three factors into consideration and you’ll discover this is the truth about six pack abs.

Hi, my name is April. Interested in six pack abs? Please go to my website and click on muscle workout at http://www.savemoneysavetimenow.com

So what do you really need to know about protein powder? As a skinny guy or beginner to the whole bodybuilding scene you simply want to know a few answers. Is protein powder necessary? Does it really work? How much do I need? What kind should I take? What is the best? And finally, will any of these answers make a difference when it comes to getting jacked and attracting the ladies?

Is Protein Powder really necessary?

So, although protein supplements are not an absolute requirement for gaining mass, I have yet to meet any person able to get 400 grams of protein per day from cooking food. If your protein intake is greater than 200 grams per day I will suggest a protein powder – it will make your life a lot easier.

In addition, dollar for dollar, protein powders and meal replacement drinks tend to be more cost effective than whole food. Supplement means an addition to the diet. I emphasize this because the focus of any diet should be food. Whole food is often preferable to powders because it can offer a whole spectrum of nutrients that powders cannot.

The bottom line is that both food and supplements are necessary to achieve a complete nutritional balance as well as the desired level of protein intake, especially if you’re not a big fan of cooking. And I assume that over 95% of you reading this do not have a personal maid at home cooking all your meals while you sit around waiting for your next meal. Do not make the fatal mistake of thinking protein powders can take the place of a solid training and nutrition program.

Do protein powders really work and are they healthy?

Is protein powder going to help me get muscular or is it a scam?” A better question would be, “Does protein really work?” and the obvious answer is ‘yes’. Protein also:

- Supports red blood cell production
- Boosts your immune system
- Keeps your hair, fingernails, and skin healthy

However, not all protein powder is created equal. Most protein powder contains an array of questionable ingredients such as aspartame, saccharin, fructose and artificial colors. It’s interesting to note how unhealthy most of these protein powders actually are. Look for a protein powder with natural ingredients rather than products that are sweetened with chemicals and made with ingredients that are certainly not going to create an environment for muscle growth and fat burning.

Most protein powders mix quite easily, even with a spoon, however I was disappointed to discover that taste will inevitably be sacrificed for a safe and healthy product. I can live with this. You see, once a product is removed of all artificial chemical sweeteners such as aspartame or sucralose, and simple sugars, it is left almost tasteless and sometimes even gross.

How much protein powder do I need?

A better question would be, “How much pure protein do I need to achieve my goals?”

Protein is an extremely important macro nutrient and should be eaten frequently throughout the day. I recommend at least 1 to 1.5 grams of protein per pound of lean body mass. This means that if you are 150 pounds and 10% body fat (150 x 0.10 = 15 lbs of fat leaving 135 lbs of lean mass), you will require at least 135 to approximately 205 grams of protein per day.

It is recommended that protein powder be used primarily for your pre-workout, workout and post-workout shake. This is when liquid food is more advantageous over whole food since it has a faster absorption rate.

What kind of protein powder should I use?

For the Pre-workout and Post-workout phases, as long as whey hydrolysate is the first or second ingredient on the supplement label then there is probably not enough in the product to influence protein synthesis to reap the optimal benefits. As stated, whey isolates are also a extremely high quality whey and for maximal anabolism isolates should be combined with whey hydrolysates for only the pre-workout and post-workout phases of your program. The inclusion of small amounts of whey concentrates will not harm you but this should not be the first ingredient on the tub of protein powder.

If you are looking for the strongest protein powder to exploit your full growth potential during the growth and recovery phases (any time other than pre and post workout period) then use a blend.

You should familiarize yourself with the basics of protein powder and give yourself a foundation to work from. Don’t get caught up in the hype and start becoming a more educated consumer when you take your next trip to the nutrition store. Now you can tell the sales rep exactly what you are looking for instead of staring blankly at the shelves without a clue!

Hi, my name is April. Try learning the skinny guy’s secrets to insane muscle gain. Please go to my website and click on muscle workout at http://www.savemoneysavetimenow.com

Perhaps you, like many others, have tried working out in the gym to build your muscles and found that you really enjoyed it but are not getting the results you want. A lot of people really enjoy taking a trip to the gym, doing their thing, and then calming down in the sauna or the steam room.

The unfortunate thing is that these days, it is really hard to find the time to work out on even a semi regular basis, especially at the gym. The good news is that you don’t have to fall into that trap. In fact I have stumbled across a great new plan called No Nonsense Muscle Building. Actually, it is really an online book; Vince Delmonte is the author.

By all acounts, Delmonte was one of those skinny weaklings who decided to turn everything around. He eventually became a 190 pound athletic paragon who won awards for his fitness.

The name of the plan is also the name of the book and it is called such because it endeavors to get rid of all the nonsense usually associated with diet and exercise plans. That nonsense can refer to potentially harmful diet pills and new fangled exercise equipment that doesn’t actually build any muscles. The author details exactly what kind of nonsense he means, especially as it applies to what will not work.

The book contains nine chapters, which combine to let you as the reader see exactly how the author got to where he is today. All nine chapters comprise a series of secrets designed to reveal to scrawny guys how to look differently at strength, muscle mass, and stamina.

The first is a listing of mistakes that people will make before they even begin training. It is the authors desire to help keep you from the failures a lot of novice builders have to go through.

The second is a listing of myths about bodybuilding. This chapter is important because it deals with the fact that you can be in excellent physical condition no matter what your genetics.

In the third chapter, you will learn exactly how you can increase your muscle mass.

Recovery methods are dealt with in the fourth chapter. Particularly, you will learn about how to balance time spent exercising to time spent cooling down. He explains this.

The fifth is a lesson on hormones and how to maximize them for muscle building.

The sixth is possibly the most important – nutrition. Specifically, Delmonte thoroughly details what the right meals and nutritional habits you should subscribe to do build the most muscle. He lists many detailed recipes along with grocery lists to accommodate them.

You will learn everything you need to know about supplements in the seventh chapter.

Chapter eight tells you explicitly how you can avoid hurting yourself while you are training and building muscle. This chapter is especially important if you do not know whether or not you are doing things right.

The ninth and final chapter is the complete training program.

If you are new to muscle training, then this book is a great choice for you. After all the writer, Vince Delmonte, went from scrawny to bulky and has credentials to prove it. So, anytime you can have no nonsense muscle building, it is truly an advantage.

No one needs nonsense in their lives, especially when it comes to fitness. This leaves the title alone to be very intriguing and makes me want to start my regime once again.

Bernice Eker is an expert on muscle building and wants to help people by sharing her expertise.

For more information on no nonsense muscle building visit: http://0800men.mobi

There are always going to be times when we’re on the road for a day or three, and we are going to miss workouts. You can always try to find a gym locally, but with family and work demands; there will always be times when you just can’t make it to the gym. But there is one way to hit body parts and maintain some muscle tone: isometric training.

Employing isometric training using manual resistance to tax your muscle groups is a good way to bring nitrogen-rich blood into the muscle groups in order to maintain some level of muscle mass when no heavy weights are available. Here are some movements that work each major muscle group, using only the tools available in most hotel rooms.

Chest

Pushups (flat, incline, and decline with feet on a bed), most muscular poses, and extended chest stretching on door jams.

Pushups work your arms, chest, abs plus back plus you don’t need any equipment to perform this workout either, which is the best part. Do them on your knees, which would be a lot easier or toes plus keep your back straight, making sure that your head is in neutral alignment. Keep abs tight as you lower plus exhale as you push back up. Do as lots of as you can for two minute plus move on.

Shoulders

Lateral side towel raises & overhead presses with any compact items you can locate which are easy to balance.

Here’s a great workout that will work your shoulder muscles. Stand with right foot on band and your left foot lifted a few inches off the ground, holding onto a stool for balance. Bend your knees and lower them into a slight squat (butt back, knee behind toe) then raise right arm straight up over head. Do about 16 reps and switch to the other side.

Triceps

Bodyweight dips from bed/couch & towel resistance kickbacks.

Dips are great for workout out your triceps. To do this workout use a chair or solid object then sit on it with hands next to hips. Move hips in front of stool, keeping butt close to the stool, bend your elbows and lower yourself few inches. Don’t sink into the shoulder or lower past 90 degrees. Perform a set of 10-15 reps and get ready for your next exercise.

Thighs

Bodyweight squats and lunges.

Hamstrings

Lying hamstring towel curls (requiring a partner) or super-slow stiff-legged toe touches.

Calves

Standing calf raises on stairs or ledge.

Back

Shrugs with couch or other balanced heavy object for traps, and towel resistance pulls for lat training.

Biceps

Mirror flexing & standing towel resistance curls.

Forearms

Forward & reverse wrist curls using towel or small heavy objects.

If you’ll be on the road for one day enjoy the rest, or do one set of all exercises. If you’ll be on the road for two days, employ a push/pull split (Day 1 is chest, shoulders, triceps calves, and thighs, while Day 2 is hamstrings, back, biceps, and forearms.) If you’ll be on the road for three days, use the following split; (Day 1- chest/shoulders/triceps, Day 2- thighs, hamstrings, calves, and Day 3- back, biceps, forearms.)

Dane Fletcher is the world-wide authority on bodybuilding and steroids. He has coached countless athletes all over the world. To read more of his work, please visit either http://www.BodybuildingToday.com or http://www.SteroidsToday.com