Are you looking for ways to increase the intensity of your workouts? If so, you’re in luck. This article will discuss six different methods you can use to ramp up the intensity of your workouts and see better results. These methods are backed by science, and they are guaranteed to help you get more out of your workouts.
1. Goblet Squat Now and Then
They’re also a good beginner exercise for people who aren’t used to lifting weights. They allow you to control the weight with both hands instead of just one, which reduces strain on your back and core muscles while still providing some resistance training benefits. Plus, it’s much easier than performing traditional barbell squats.
The position forces you into an upright posture, which targets different muscle groups than normal squats, especially if done correctly. When mastering the goblet squat, you keep the kettlebell in front of your body instead of behind or beside it like other types of exercises might do. Goblet squats force you to use your quads, glutes, and hamstrings more.
To perform a goblet squat correctly:
- Hold the kettlebell with both hands against your chest.
- Keep your feet shoulder-width apart, and squat down as if you’re sitting in a chair.
- Keep your back straight, and don’t let your knees cave inwards.
- Pause for two seconds at the bottom of the squat before returning to the starting position.
The weight should stay above and in front of your shoulders throughout the entire movement.
2. Lift Weights with Higher Volume
It is no secret that training with weights enables you to get bigger and stronger. Those looking to lose weight may want to try adding in some high-intensity interval training (HIIT) workouts, or they can give long-duration steady-state cardio a shot. However, when people embark on strength programs, most of them don’t push themselves hard enough. How do you know if you are lifting light? If you perform 12 reps per set with your ten rep max, it counts as light lifting. An excellent way to boost intensity without pushing yourself too hard is by increasing the number of sets you perform in each workout session. By hitting around 3-5 sets in each exercise, research has shown that you will be able to increase both muscular strength and hypertrophy. It is excellent news for those trying to build muscles since this method will help you reach your goals faster than if you stick with lighter weights for more sets.
3. Add a Drop set
A drop set is a great way to increase the intensity of your workouts. It’s a technique that allows you to lift more weight for more reps, and it’s a great way to finish off your workout routine.
To perform a drop set:
- Start by lifting as many repetitions as you can with good form.
- Once you reach muscle failure, reduce the weight by about 20 percent and continue performing reps until you get muscle failure again.
- Reduce the weight once more, and complete as many reps as possible.
Drop sets are a great way to finish your workout because they allow you to push yourself harder than ever before. They also help you burn more calories and achieve good results in less time.
4. Perform Active Rest
It’s a technique that involves performing light exercises between sets of heavier exercises. It helps you get more out of your workout, and it also helps you recover faster so that you can perform even better on your next set.
When performing active rest, choose exercises that target different muscle groups than those you just worked. For example, if you just performed squats, try doing some push-ups or crunches as active rest. It will help prevent muscle soreness and fatigue, and it will help keep your heart rate elevated so that you can continue burning calories long after your workout has ended. Active rest is a great way to improve your strength and cardiovascular fitness. It’s also a great technique to add to your workouts if you’re looking for ways to make them more challenging.
5. More Reps, Less Rest
It helps you burn more calories and get better results, but you mustn’t sacrifice form for speed.
To perform this technique properly, choose a weight that allows you to complete at least eight reps before reaching muscle failure. Perform as many repetitions as possible with good form, and then take a 30-second break before moving on to the next exercise. You must keep track of how many reps you can do each time to know when to add weight or change up your routine altogether. You will quickly see your strength and endurance improve by increasing the number of repetitions while decreasing the amount of rest in between sets. This technique is also a great way to burn more calories and achieve better results in less time.
6. Time Under Tension
It’s a technique that involves performing each rep slowly and with perfect form. It helps you achieve a greater level of muscle fatigue, and it also allows you to focus on the muscles you’re working on rather than worrying about how quickly you can complete the set.
When performing time under tension exercises, ensure to use a challenging weight that still allows you to maintain proper form. Perform each rep slowly, focusing on squeezing the target muscle group as hard as possible for two to three seconds. Take a brief break (about five seconds) before repeating the exercise. Time under tension is a great way to achieve an intense workout while also helping improve your overall strength and endurance. It’s also a great way to sculpt your physique and achieve better results in less time.
There are many ways to increase intensity during your workouts. If you want to achieve better results in less time, try adding one or more of these techniques into your next workout routine and see how much further you go. Don’t forget that it’s essential to increase the intensity and achieve overall success when working out at home. These tips will help keep motivation high and ensure that exercise doesn’t become dull over time. A key component of creating an effective program long term and finding enjoyment) By following these steps consistently each day, you’ll ensure your bodies look and feel the best they ever have.
