How to include intensity techniques in your workout plan?

[Hardestworker2002]

Hi!

I’m going to make my first workout plan for myself. I was wondering how to include intensity techniques like; partials, super sets, forced reps, drop sets etc.

Should I for example do a drop set every week with the same excercise for the same muscle?

Or should I do this randomly to ‘shock’ the muscle?

Thanks in advance!

 

[Hardestworker2002]

Hi!

I’m going to make my first workout plan for myself. I was wondering how to include intensity techniques like; partials, super sets, forced reps, drop sets etc.

Should I for example do a drop set every week with the same excercise for the same muscle?

Or should I do this randomly to ‘shock’ the muscle?

Thanks in advance!

I train for hypertrophy by the way!

 

[RiR0]

I usually do them on the last set of almost every movement every workout.
It usually looks like this set 1) 8-12 reps failure, set 2) 8-12 or 12-15+Partials+triple drop set+partials all to failure.
You can’t shock a muscle. I just log everything and add weight or reps or improve form each week.

 

[TomJ]

You dont ever NEED to use intensifier techniques, however I primarily like using them on the last set of whatever my chief mover is for the muscle group.

my favorite is the straight reps to failure>rest pause for another 2-3> then 50% weight drop straight reps to failure.

another oldschool method i used to like is "running the rack" where for something like hammer curls, ill start at my heaviest weight for 8, and then just drop to the next lighter set, all for 8 until your down to the 5s. Fun for some pump work at the end of a session

 

[Hardestworker2002]

You dont ever NEED to use intensifier techniques, however I primarily like using them on the last set of whatever my chief mover is for the muscle group.

my favorite is the straight reps to failure>rest pause for another 2-3> then 50% weight drop straight reps to failure.

another oldschool method i used to like is "running the rack" where for something like hammer curls, ill start at my heaviest weight for 8, and then just drop to the next lighter set, all for 8 until your down to the 5s. Fun for some pump work at the end of a session

But you include them just randomly then?

 

[RiR0]

You dont ever NEED to use intensifier techniques, however I primarily like using them on the last set of whatever my chief mover is for the muscle group.

my favorite is the straight reps to failure>rest pause for another 2-3> then 50% weight drop straight reps to failure.

another oldschool method i used to like is "running the rack" where for something like hammer curls, ill start at my heaviest weight for 8, and then just drop to the next lighter set, all for 8 until your down to the 5s. Fun for some pump work at the end of a session

Will you post an example of what your chief mover sets look like?

 

[TomJ]

Will you post an example of what your chief mover sets look like?

could varry heavily depending on my current goals and training phase.

but ill take my chest day yesterday as an example

main movement was dumbbell incline, 1 second negatives, 1 breat pause at the bottom

work up sets were reps of 10/8/6/3 at maybe RPE 6. believe weights were 85/95/110/120
then two sets to full failure 6-8 reps.
on the last set have a 50% drop and crank 15 full reps at the dropped weight (without the pauses), however long, however many rest pause it takes, then another 25% drop for bottom partials until failure.

 

[TomJ]

But you include them just randomly then?

not randomly, strategically. as your training becomes more advanced, the greater value you'll get form intensifier techniques.

they can be used to provide a higher level of stimulus, when appropriate to continue to progressively overload

 

[Hardestworker2002]

not randomly, strategically. as your training becomes more advanced, the greater value you'll get form intensifier techniques.

they can be used to provide a higher level of stimulus, when appropriate to continue to progressively overload

That makes sense!
But how do you know then when to include them, and what and how many and how often? Haha sorry for all the questions

 

[TomJ]

That makes sense!
But how do you know then when to include them, and what and how many and how often? Haha sorry for all the questions

When straight sets are no longer enough to drive progression.
When adding volume becomes unrealistic, you add intensity.

how many and how often is going to vary greatly depending on training style, experience level, ect

 

[PZT]

I didn't read this rest of the thread but if I could go back I would never had built my own routine.

In saying that I am using Jordan Peters Completely Massive plan right now and it is nice

 

[Hardestworker2002]

I didn't read this rest of the thread but if I could go back I would never had built my own routine.

In saying that I am using Jordan Peters Completely Massive plan right now and it is nice

But that’s for training with supplements right? I’m natural

 

[PZT]

But that’s for training with supplements right? I’m natural

not opinion. You may need more off days. I am not doing the exact days that he prescribes due to anabolic not being in place yet. Im sure I will up frequency once that happens though

but if you look at the exercises on day is only 4 exercises

 

[RiR0]

But that’s for training with supplements right? I’m natural

no. There’s no difference in training for a natural vs enhanced. JP trains naturals exactly as he does enhanced trainees

 

[Hardestworker2002]

not opinion. You may need more off days. I am not doing the exact days that he prescribes due to anabolic not being in place yet. Im sure I will up frequency once that happens though

but if you look at the exercises on day is only 4 exercises

Oh okey, awesome!
Where exactly can I find it?

 

[PZT]

Oh okey, awesome!
Where exactly can I find it?

Trained by JP (Jordan Peters) Completely_massive.docx - VSIP.INFO

Completely Massive Thanks for joining my first ‘Completely Massive’ e-book with check ins. Over the next 12 weeks, I wil...

vsip.info

 

[RiR0]

Trained by JP (Jordan Peters) Completely_massive.docx - VSIP.INFO

Completely Massive Thanks for joining my first ‘Completely Massive’ e-book with check ins. Over the next 12 weeks, I wil...

vsip.info

How long have you been running it? I made it about 3.5 weeks and was destroyed

 

[PZT]

How long have you been running it? I made it about 3.5 weeks and was destroyed

Ill just set the last workout for my new numbers for the full rotation tonight. I did use a similar approach for like 6 months a while back but my food and anabolics were pretty on point.

 

[PZT]

Ill just set the last workout for my new numbers for the full rotation tonight. I did use a similar approach for like 6 months a while back but my food and anabolics were pretty on point.

I was probably doing too many intensity techniques and exercises then though

 

[RiR0]

Ill just set the last workout for my new numbers for the full rotation tonight. I did use a similar approach for like 6 months a while back but my food and anabolics were pretty on point.

I like his newer ebook growth principles. It’s a little more human.