What are your best workout routines that incorporate such techniques as dropsets, forced reps, rest-pause training, low rep/high rep sets, negatives, partial reps, supersets, and a few others that can be the key to BIG gains!!!
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Intensity technique workouts!!!
- Thread starter SuperFlex
- Start date
Killer chest workout!
Already posted it once but this thread deserves it's majesty...
This is not for the weak at heart by any means.
Warm-up with a few sets of push-ups. Not to failure just enough to get a little blood flowing. You also need a serious partner who know how to spot very well.
Let the fun begin...
Cycle one:
Dumbbell flyes and bench press
Begin with dumbbells:
Find a weight that allows for 10-6 reps at positive failure be begin with. Once you reach failure have your partner give you forced reps and begin to slow the negatives up a bit. You continue on in this fassion until you are no longer even able to control the weight on the negative. Negative failure. Your just warming up at this point... Have a secong set of dumbells handy that are about 60-70% of the first dumbbells weight and do exactly the same thing. Now that you've got the juices flowing it's time to get serious. I suggest using a bench press bench for your flyes because bench is next. Without rest perform flat benches at about 60-70% of your max (may call for less) or a weight that allows 6-8 reps at fatigue. Bench until negative failure. Basically when your partner is pulling the bar off your chest and your crying to help get it back on the rack. You can perform a drop in weight here as well if your up to it. Once you complete this flex for 30 seconds. That's one set! Do 4-6 sets...
Cycle two:
Incline Barbell presses and dips
Begin with inclines:
You need to determine a weight that will allow for 8-6 solid reps at possitive failure at this point. Once you've done so now follow the same method as the first cycle. Once you reach negative failure drop the weight 40% and do it again. Now without rest do dips until negative failure. Once you've reached that rest 10 seconds and do it again. Flex for 30 seconds. That's one set. Do 4-6 sets.
Stretch, cry, and then go home...
Already posted it once but this thread deserves it's majesty...
This is not for the weak at heart by any means.
Warm-up with a few sets of push-ups. Not to failure just enough to get a little blood flowing. You also need a serious partner who know how to spot very well.
Let the fun begin...
Cycle one:
Dumbbell flyes and bench press
Begin with dumbbells:
Find a weight that allows for 10-6 reps at positive failure be begin with. Once you reach failure have your partner give you forced reps and begin to slow the negatives up a bit. You continue on in this fassion until you are no longer even able to control the weight on the negative. Negative failure. Your just warming up at this point... Have a secong set of dumbells handy that are about 60-70% of the first dumbbells weight and do exactly the same thing. Now that you've got the juices flowing it's time to get serious. I suggest using a bench press bench for your flyes because bench is next. Without rest perform flat benches at about 60-70% of your max (may call for less) or a weight that allows 6-8 reps at fatigue. Bench until negative failure. Basically when your partner is pulling the bar off your chest and your crying to help get it back on the rack. You can perform a drop in weight here as well if your up to it. Once you complete this flex for 30 seconds. That's one set! Do 4-6 sets...
Cycle two:
Incline Barbell presses and dips
Begin with inclines:
You need to determine a weight that will allow for 8-6 solid reps at possitive failure at this point. Once you've done so now follow the same method as the first cycle. Once you reach negative failure drop the weight 40% and do it again. Now without rest do dips until negative failure. Once you've reached that rest 10 seconds and do it again. Flex for 30 seconds. That's one set. Do 4-6 sets.
Stretch, cry, and then go home...
Squat for size!
Basically you choose a compound exercise and do 10 sets of 10 reps. For example squats. You'll have to mess around a little the first couple of times to find the best starting weight. The idea is to reach positive failure only on the last couple of sets. You'll use the same weight the entire workout. Once your able to complete 10 sets of 10 reps you add weight. Rest between sets only long enough to catch your breath or as long as it takes for your partner to complete his/her set and change the weights back to what your using. This routine is killer for squats and your butt and legs will be rocks in no time flat.
It can be used for any exercise but focus on the compound movements. This is a sure way to pack on size to a lagging bodypart. The volume is more than enough to tax the muscle into quick and steady growth. I did it with squats and didn't realize just how much I had improved until I went back to straight sets AKA a normal routine.
Basically you choose a compound exercise and do 10 sets of 10 reps. For example squats. You'll have to mess around a little the first couple of times to find the best starting weight. The idea is to reach positive failure only on the last couple of sets. You'll use the same weight the entire workout. Once your able to complete 10 sets of 10 reps you add weight. Rest between sets only long enough to catch your breath or as long as it takes for your partner to complete his/her set and change the weights back to what your using. This routine is killer for squats and your butt and legs will be rocks in no time flat.
It can be used for any exercise but focus on the compound movements. This is a sure way to pack on size to a lagging bodypart. The volume is more than enough to tax the muscle into quick and steady growth. I did it with squats and didn't realize just how much I had improved until I went back to straight sets AKA a normal routine.
Biceps BLAST!
1) Barbell Curls for 3 sets
Use a weight at which you'll reach positive failure around 10 reps
(Upon positive failure have your spot give you three forced reps and immediately drop the weight to a weight that allow for 5-6 more reps. Again get three forced reps from your spot. Drop the weight one more time and repeat the same method. Be sure to focus on the negative of each forced rep.)
2) Dumbbell Concentration Curls for 2-3 sets
Use a weight at which you'll reach positive failure around 10 reps at this point
(Upon positive failure give yourself a spot with your off hand for three forced reps and immediately drop the weight to a weight that allow for 5-6 more reps. Again do three forced reps. Drop the weight one more time and repeat the same method. Be sure to focus on the negative of each forced rep.)
OR
Run the Rack twice
(Start with a light weight and work your way up to the weight you'd normally get 10 soild reps at. Do 10 reps on the assent for as long as possible but don't worry when you fall short of that mark. Increase 10 pounds with each new set of dumbbells. Five if your not building to a large set. You certainly won't get ten at the weight you normally would. Once you've gotten to the dumbbells you'd usually get ten reps at Stop the assent. Now that your there work your way back down...)
EXAMPLE: 10 for 10, 20 for 10, 30 for 10, 40 for 10, 50 for 8, 60, for 6, 50 for 6, 40 for 5, 30 for 5, 20 for 5, 10 for 5
That's just an example of what it may look like. Your weights and the reps will vary according to what you can do. That's not my workout but simply an example to see.
MERRY CHRISTMAS!!! To your biceps...
1) Barbell Curls for 3 sets
Use a weight at which you'll reach positive failure around 10 reps
(Upon positive failure have your spot give you three forced reps and immediately drop the weight to a weight that allow for 5-6 more reps. Again get three forced reps from your spot. Drop the weight one more time and repeat the same method. Be sure to focus on the negative of each forced rep.)
2) Dumbbell Concentration Curls for 2-3 sets
Use a weight at which you'll reach positive failure around 10 reps at this point
(Upon positive failure give yourself a spot with your off hand for three forced reps and immediately drop the weight to a weight that allow for 5-6 more reps. Again do three forced reps. Drop the weight one more time and repeat the same method. Be sure to focus on the negative of each forced rep.)
OR
Run the Rack twice
(Start with a light weight and work your way up to the weight you'd normally get 10 soild reps at. Do 10 reps on the assent for as long as possible but don't worry when you fall short of that mark. Increase 10 pounds with each new set of dumbbells. Five if your not building to a large set. You certainly won't get ten at the weight you normally would. Once you've gotten to the dumbbells you'd usually get ten reps at Stop the assent. Now that your there work your way back down...)
EXAMPLE: 10 for 10, 20 for 10, 30 for 10, 40 for 10, 50 for 8, 60, for 6, 50 for 6, 40 for 5, 30 for 5, 20 for 5, 10 for 5
That's just an example of what it may look like. Your weights and the reps will vary according to what you can do. That's not my workout but simply an example to see.
MERRY CHRISTMAS!!! To your biceps...