The examples of high intensity workouts to train your body

In addition to the usual weight training, high intensity workouts are also worth incorporating into your practice sessions to gain more powerful muscle development. Intensity technique is the development of traditional sets and repetitions to increase the intensity of your practice.

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To perform this intensity technique, you do require a few hours of flying in weight training. You are also not advised to do more than two techniques at a time because it can burden the muscles and the central nervous system. But, if done correctly, the following techniques will make your muscles grow optimally.


Superset are two sets of different moves that are performed alternately without break respite. A superset may consist of movements for different parts of the body (eg chest and back or quad and shoulder) or the same muscle group (eg two different movements that train the biceps).

With a superset, you can burn more calories and train more muscle groups in less time. The opposite muscle group is ideal for the supersets to produce muscle balance, but you can also fit in non-contrasting muscle groups like shoulders and biceps. Meanwhile, doing a superset in the same muscle group is done to train it more intensely.

Giant Set

When a superset can train two different muscle groups, the giant set generally only trains one part of the body with four or more moves done in a row, be it the shoulders, chest, back, or legs.

Giant sets can help increase the volume and intensity of one limb with the shortest time possible. This technique is one of the most aggressive ways to train weak areas of your body because it not only increases the intensity but also trains muscles from different angles. Usually, the movement is done from the heaviest to the lightest.


At the dropset, the same movement is performed in a row with a gradually reduced load. After a failure at the first load, the force load is reduced and repetition is repeated until the next muscle failure.

This technique helps muscles who have experienced failure to add sets without break breaks, thus accelerating fatigue in these muscle groups in order to further develop. Dropets are ideal for developing weak body parts.

The key to the dropset is the correct load loss every time it reaches failure. The rule of thumb is to lower the load by 20-30 percent from the previous generation, so if you can do 10 reps in the first batch, you can do the next batch with almost equal numbers of reps.

Partial Reprinting

Partial rep or partial reps are techniques in which reps are shorter than full range of motion. This can generally be done at the end of the set where rep with full range of motion is no longer possible, while you have not wanted to rest or reduce the weight. Partial reps help you extend the set to make your muscle fibers more tired.

Previously, make sure you keep replying with full range of motion. After a failure, take advantage of partial rep with the range of motion as far as you can.
5Forced Rep

Forced rep is performed with a spotter who helps you lift the load in the event of a muscle failure, so you can continue the set. This technique aims to get two to four forced rep at the end of the set. Spotter only provides the necessary help so that you are not hampered too long on the concentric part of your force.

Research proves that forced reps increase the level of growth hormone (GH) over the set that is only done until the muscle failure. The anabolic hormone secreted by the pituitary gland regulates muscle and bone growth and is essential for fat burning.

Negative Reputation

Negative repetition is a technique of performing only negative or eccentric motions (lowering the load) on each rep with very slow motion. After having a muscle failure in the standard rep, you can do two to three negative reps with the help of spotter that helps lift the load upwards, bypassing the positive or concentric parts of the rep.
7Rest-Pause Reps

In this technique, after reaching failure, you take a break and continue the set with the same load until the next failure. This kind of set usually consists of one to three rest-pauses. This technique aims to add the total rep in the set without reducing the load. For each rest-pause, you simply take a 15 second pause.

Those are some advanced techniques that can maximize the size and strength of your muscles. But, keep listening to your body, do not get overtraining.