Intensity Techniques Tucson AZ

Intensity Techniques - Jump Sets, Burns, Strip Sets, Negatives, Jettison, Heavy Supports

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. 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.

Burns

These are typically done in the stretch or contracted positions. They are small, fast movements at the end of a set to finish off the muscle. These are most often seen in calf raises. Just bounce up and down in the bottom position at the end of a set until your calves burn.

Strip Sets

These are done with barbells. Do a set then, without racking the bar, get two spotters to pull off a preset amount of weight. Continue with that weight. Keep stripping as desired. This will thoroughly burn out a muscle. It is similar to drop sets, but there is absolutely no rest.

Negatives

This technique focuses on the negative portion of muscle contraction (the eccentric or lowering phase).

• Use about 10% heavier than your 1 RM.
• Use a spotter to give you a lot of help with the positive then lower the weight slowly on your own.
• Each negative rep should take about six to ten seconds to lower.
• To really get the feel for a proper negative, you must not just allow the weight to lower, you must actively push (or pull) against it, fighting it all the way down. It is like you are trying to do a positive rep but aren't.
• Another way to do negatives is to do the positive normally then get your spotter to add to the resistance on the way down by leaning on the bar or pulling down on it.
• Do focused negative work at the beginning of your bodypart work when you are at your strongest.

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 then lower it using only one arm or leg.
• This type of...