Looking to test your limits and see
what you can achieve in a single
workout? These tips will show you how
to push yourself just a little bit
harder for greater gains.
It probably won't come as a big
surprise to you that there are
different theories about how to
increase your strength and size over
time. One way is simply to add more
weight or do more reps with every
workout. This kind of slow and steady
progress can take you far. But it can
also be kind of boring.
Here are seven hardcore ways to
increase your workout intensity, see
some amazing results, and keep things
fresh and interesting.
1. 8 Sets, 30 Seconds Rest
Most people do 3, 4, or even 5 sets
per exercise during their workouts.
Why not crank that up a bit? Go for
8 sets to make sure you're fully
fatiguing that target muscle you're
working.
To make it even more challenging,
limit yourself to 30 seconds of rest .
See how big of a pump you generate
with this plan!
2. Add A Pre-workout To Boost
Your Focus
Preparing yourself mentally and
physically for a workout can help you
bring maximum focus and energy to
the session. So can having the right
pre-workout. If you have yet to try a
pre-workout, what are you waiting
for?
One ingredient to look for is beta-
alanine, which has been consistently
suggested to increase muscle power
output, strength, training volume,
high-intensity exercise performance,
and peak oxygen uptake (aerobic
capacity). Specifically, beta-alanine
seems most effective for supporting
exercise lasting longer than 60
seconds.
“I recommend taking it for a high-
intensity bodybuilding-style training
program, HIIT or interval training,
CrossFit, or all-out bouts to
exhaustion that last 1-5 minutes, with
short rest periods of less than 2
minutes,” says Chris Lockwood, PhD,
Bodybuilding.com’s adjunct
supplements editor.
3. Impose A Time Limit On Your
Workouts
Look around the gym, and you'll see
people who let their workouts drag on
and on. They rest longer than they
need to, check their phones, talk to
other people.
Even without such obvious
distractions, many lifters rest longer
than they think they do.
"In my studies, subjects generally
claim to rest for very short periods
(30-60 seconds)," says exercise
scientist Brad Schoenfeld, PhD, an
assistant professor at Lehman
College in Bronx, New York. "But
when taken through the research in
controlled settings with 90-second
rest intervals, they mention not being
recovered enough between sets. They
suddenly realize how off-base their
claims were."
You don't need to rush like a maniac
through your workout, but if you give
yourself, say, 40 minutes instead of
90 minutes to get it done, you'll be
forced to pick up the pace. You'll
push harder, lift faster, take shorter
rest breaks, and ramp up your
program to a whole new level of
intensity.
4. Use Time As Your Main Training
Variable
You can also use time as your variable
component. Time your working sets.
Time your rest periods. Give yourself
a target to shoot for and build from
there
5. Try Unilateral Training
If you aren't already making
unilateral training a part of your
workouts, now's the time to start.
You'll be stronger overall, have less
muscle imbalance, and potentially
reduce your injury risk.
Most people have some degree of
muscular imbalances. We tend to
carry our groceries on one side of the
body, have a dominant arm, and
always jump up from and land on one
specific leg. Do a barbell bench press,
leg press, or barbell bicep curl and
you're bound to work one side a bit
more than the other.
Try Unilateral Training
To balance your musculature,
incorporate some type of unilateral
training in every workout. Single-leg
deadlifts, dumbbell lunges, kettlebell
split squats, dumbbell bench presses,
dumbbell incline presses, dumbbell
shoulder presses, dumbbell hammer
curls, and bent-over dumbbell rows
can all fit the bill.
Start each set with your less-
dominant side to set a benchmark for
the number of reps and weight you
should be doing.
6. Add Burpees Between Sets
The burpee is, hands down, one of the
most hardcore exercises you can do.
In one compact exercise, you develop
your strength, muscular endurance,
and cardiovascular fitness—and it
feels like it.
It just so happens that burpees are
the perfect bodyweight exercise to do
between weight-lifting sets. To go
full-on hardcore, do a set of 10-15
burpees during your rest periods.
You'll probably have to rest for
30-60 seconds afterward, but by
supersetting your main lift with
burpees, you'll notice an increase in
your overall conditioning levels. You'll
also notice that you're no longer able
to walk, talk, or lift a feather…but
it'll be worth the sacrifice.
7. Do Pyramid Sets
To make your workout truly hardcore,
train with near-maximal loads for at
least one big compound lift per
session. To make that happen, do
pyramid sets .
Do Pyramid Sets
Start with a lighter weight and a
higher rep range and work your way
up to your max weight, doing just 3-5
reps for that single heaviest set.
Then, cycle back down to lower
weights and high reps. You'll get a
good amount of volume and build
strength at the same time.
If you're mostly after building
strength, do just a few ascending
sets up to that max so you aren't too
fatigued to lift heavy. Then, do more
sets on the descend once you've
completed your heaviest set.
You now have seven new tricks in your
bag to toughen up your workouts.
Don't try to pack them all into a
single session, though. Instead, cycle
through them, raising the bar on one
or two exercises per workout. In short
order, you'll start to see and feel the
difference!
what you can achieve in a single
workout? These tips will show you how
to push yourself just a little bit
harder for greater gains.
It probably won't come as a big
surprise to you that there are
different theories about how to
increase your strength and size over
time. One way is simply to add more
weight or do more reps with every
workout. This kind of slow and steady
progress can take you far. But it can
also be kind of boring.
Here are seven hardcore ways to
increase your workout intensity, see
some amazing results, and keep things
fresh and interesting.
Most people do 3, 4, or even 5 sets
per exercise during their workouts.
Why not crank that up a bit? Go for
8 sets to make sure you're fully
fatiguing that target muscle you're
working.
To make it even more challenging,
limit yourself to 30 seconds of rest .
See how big of a pump you generate
with this plan!
2. Add A Pre-workout To Boost
Your Focus
Preparing yourself mentally and
physically for a workout can help you
bring maximum focus and energy to
the session. So can having the right
pre-workout. If you have yet to try a
pre-workout, what are you waiting
for?
One ingredient to look for is beta-
alanine, which has been consistently
suggested to increase muscle power
output, strength, training volume,
high-intensity exercise performance,
and peak oxygen uptake (aerobic
capacity). Specifically, beta-alanine
seems most effective for supporting
exercise lasting longer than 60
seconds.
“I recommend taking it for a high-
intensity bodybuilding-style training
program, HIIT or interval training,
CrossFit, or all-out bouts to
exhaustion that last 1-5 minutes, with
short rest periods of less than 2
minutes,” says Chris Lockwood, PhD,
Bodybuilding.com’s adjunct
supplements editor.
3. Impose A Time Limit On Your
Workouts
Look around the gym, and you'll see
people who let their workouts drag on
and on. They rest longer than they
need to, check their phones, talk to
other people.
Even without such obvious
distractions, many lifters rest longer
than they think they do.
"In my studies, subjects generally
claim to rest for very short periods
(30-60 seconds)," says exercise
scientist Brad Schoenfeld, PhD, an
assistant professor at Lehman
College in Bronx, New York. "But
when taken through the research in
controlled settings with 90-second
rest intervals, they mention not being
recovered enough between sets. They
suddenly realize how off-base their
claims were."
You don't need to rush like a maniac
through your workout, but if you give
yourself, say, 40 minutes instead of
90 minutes to get it done, you'll be
forced to pick up the pace. You'll
push harder, lift faster, take shorter
rest breaks, and ramp up your
program to a whole new level of
intensity.
4. Use Time As Your Main Training
Variable
You can also use time as your variable
component. Time your working sets.
Time your rest periods. Give yourself
a target to shoot for and build from
there
5. Try Unilateral Training
If you aren't already making
unilateral training a part of your
workouts, now's the time to start.
You'll be stronger overall, have less
muscle imbalance, and potentially
reduce your injury risk.
Most people have some degree of
muscular imbalances. We tend to
carry our groceries on one side of the
body, have a dominant arm, and
always jump up from and land on one
specific leg. Do a barbell bench press,
leg press, or barbell bicep curl and
you're bound to work one side a bit
more than the other.
Try Unilateral Training
To balance your musculature,
incorporate some type of unilateral
training in every workout. Single-leg
deadlifts, dumbbell lunges, kettlebell
split squats, dumbbell bench presses,
dumbbell incline presses, dumbbell
shoulder presses, dumbbell hammer
curls, and bent-over dumbbell rows
can all fit the bill.
Start each set with your less-
dominant side to set a benchmark for
the number of reps and weight you
should be doing.
6. Add Burpees Between Sets
The burpee is, hands down, one of the
most hardcore exercises you can do.
In one compact exercise, you develop
your strength, muscular endurance,
and cardiovascular fitness—and it
feels like it.
It just so happens that burpees are
the perfect bodyweight exercise to do
between weight-lifting sets. To go
full-on hardcore, do a set of 10-15
burpees during your rest periods.
You'll probably have to rest for
30-60 seconds afterward, but by
supersetting your main lift with
burpees, you'll notice an increase in
your overall conditioning levels. You'll
also notice that you're no longer able
to walk, talk, or lift a feather…but
it'll be worth the sacrifice.
7. Do Pyramid Sets
To make your workout truly hardcore,
train with near-maximal loads for at
least one big compound lift per
session. To make that happen, do
pyramid sets .
Do Pyramid Sets
Start with a lighter weight and a
higher rep range and work your way
up to your max weight, doing just 3-5
reps for that single heaviest set.
Then, cycle back down to lower
weights and high reps. You'll get a
good amount of volume and build
strength at the same time.
If you're mostly after building
strength, do just a few ascending
sets up to that max so you aren't too
fatigued to lift heavy. Then, do more
sets on the descend once you've
completed your heaviest set.
You now have seven new tricks in your
bag to toughen up your workouts.
Don't try to pack them all into a
single session, though. Instead, cycle
through them, raising the bar on one
or two exercises per workout. In short
order, you'll start to see and feel the
difference!
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