What Are The Top 5 Intensity Techniques?
Intensity! For many lifters, that’s what it’s all about! After all, we all reach a strength ceiling eventually. While adding weight to the bar is a primary principle of lifting, there comes a time when you are as strong as you’re going to get. When that day comes, there are other types of progression. One way you can continue to make progress is by upping the intensity. In this article, I’ll answer the question “What Are The Top 5 Intensity Techniques?” and provide a routine as well as nutritional and supplement suggestions. If you’re ready to rock n roll, let’s go!
The Top 5 Intensity Techniques – At A Glance Comparison
| Intensity Technique | Primary Purpose | How It Works |
| Rest-Pause | Extend high-effort sets | Short intra-set rest periodsallows additional reps with the same load |
| Drop Sets | Maximize muscular fatigue | Load is reduced multiple timesno rest between drops |
| Static Holds | Increase time under tension | Isometric hold at the pointof greatest muscular tension |
| Supersets | Increase training density | Two exercises performed back-to-back |
| 21’s | Stress multiple ranges of motion | Partial reps combined with full reps ina single extended set |
| Typical Load / Rep Range | Primary Training Effect | Best Use Case |
| RP/Heavy to moderate (5–10 reps) | High mechanical tension and fatigue | To push past failure |
| DS/Moderate to light (8–15+ reps) | Metabolic stress and muscle pump | Isolation exercises |
| SH/Heavy to moderate | Localized tensionand mind–muscle connection | End-of-set emphasis |
| SS/ Heavy | Fatigue accumulation and pump | Time-efficient workoutsor paired muscle groups |
| 21’s/Heavy to moderate | Metabolic stress and localized fatigue | To push past failure |
Review – The Top 5 Intensity Techniques!
What Is The Best Overall Intensity Technique?
Rest-Pause is the best overall intensity technique because you are extending the set multiple times without reducing weight. It’s a fool-proof version of forced reps without the need for a training partner. Think about it – by using rest-pause when you fail in your set, you can get a decent number of additional reps depending on how many rest-pauses you use, thoroughly exhausting all muscle fibers.
How Do I Perform This Technique?
There are several versions of rest-pause. The most common looks like this: as you fail on your set, take a 5-10 second “rest-pause”, then knock out a few more reps to failure. Take another 5-10 second rest and knock out a few more, continuing until you can’t complete another rep. This is the version that I suggest, and the one you should use in the example routine coming up later.
As noted, there are several versions of rest-pause, including this popular one:
- Begin with a challenging weight and perform 2-3 reps
- Rest for 30-40 seconds.
- Knock out 2-3 more reps
- Then rest another 30-40 seconds.
- Do 2-3 more reps.
- Do this for a total of 3-4 rest pauses.
As noted, the one I listed above is the one I mean whenever I use the term “rest-pause”.
What Are The Best Exercises To Use With This Technique?
You can literally use this technique on any exercise. However, if you use it on squats or bench presses, think safety first, use a Power Rack with the lower pins set to catch the bar and with heavier compound exercises, make sure you’re keeping good form.
Before we continue, let me note two things: first, do not rush your reps. Even with intensity techniques, follow this tempo: 2 seconds concentric, 4 seconds eccentric. As far as the pause I often suggest, implement the Static Holds technique.
What Is The Top Intensity Technique For Massive Pumps?
It’s close, but Drop Sets emerge as the best for massive pumps. Drop sets are similar to rest-pause. The difference is you’re dropping weight with very minimal rest between weight drops to keep your set going.
How Do I Perform This Technique?
We’ll use a chest press machine for this example. Start with a weight you can do only 8 reps with. When you hit failure, set the pin down one plate and knock out as many reps as you can. Drop the pin again by one plate and knock out as many reps as possible. You can keep this going for 1-3 more drops. All of this is 1 set.
What Are The Best Exercises To Use With This Technique?
While you can use this on any free weight exercise, it becomes impractical unless you have spotters standing by.
The classic way to do this is to set up 2-4 progressively lighter bars or dumbbells, and just start with your heaviest weight, rep out, put the bar or dumbbells down and grab the next one. The key is to not rest beyond changing to the next lighter bar or dumbbells. This technique works incredibly well on any weight stack machine because all you do is drop the pin one plate and keep going.
What Is The Top Intensity Technique For Time Under Tension?
Static Holds get the nod here. This technique is an isometric contraction under load that increases time under tension. The idea is to pause and hold the weight at a predetermined point – or several points – along the range of motion. And, we’re talking about 10-12 second pauses.
How Do I Perform This Technique?
For this example, let’s use the EZ bar curl. The main problem with a free weight curl is that the tension drops off at the top of the exercise. With static holds, you’ll stop two-thirds of the way up, before the tension drops off, and pause, squeeze the biceps and hold the bar for at least a 4-count, longer if possible. Then lower the bar and repeat.
A variation of this is to stop the bar on both the concentric and eccentric phases of the rep and hold the bar for a 4-6 count. Finally, as you’re performing a slow 4-6 second eccentric phase and your biceps are near the bottom stretch position, pause and hold the bar for as long as possible.
What is Time Under Tension?
Time Under Tension (TUT) is a training method focusing on the total length of time a muscle is actively working during a set.
What Are The Best Exercises To Use With This Technique?
You can use static holds on any exercise, just make sure you’re using it in a position where the muscles are under stress.
I Don’T Have A Lot Of Time, What Is The Top Timesaving Intensity Technique?
Many of us lead very busy lifestyles, so much so that you may need to get in and get out of the gym quickly. Yet you need an effective workout to make it worth your time. The key to intense yet quick workouts are Supersets.
How Do I Perform This Technique?
Supersets are done by performing 2 exercises back to back with no rest in between. You can do 2 exercises for the same muscle group (the most intense) or different muscle groups. For example, you could superset EZ curls with Alternating Dumbbell Curls. Another good example would be to superset EZ Curls with EZ triceps extensions.
In addition, you can do pre-exhaust or post-exhaust supersets. What is that, you might ask? A pre-exhaust superset is done by performing an isolation exercise and then going right into your main compound lift. This pre-fatigues your target muscle but you may find you’ll have to use a little less weight on the main lift. A popular example would be to superset dumbbell flys and bench presses.
With post-exhaust, you just reverse the exercise order. Bench presses superset with flys. The idea is the same, to fully exhaust the target muscle, but with post exhaust, you can use more weight on the bench press.
What Are The Best Exercises To Use With This Technique?
You can literally use this technique on any two exercises. The idea is to save time by cutting down the amount of time it takes to work a muscle group.
What Is The Top Intensity Technique For Metabolic Stress?
21’s are an old Arnold favorite. The concept is centered around maximizing intensity on the standard barbell (or EZ-bar) curl.
How Do I Perform This Technique?
Here’s how it works, using the Seated Preacher Curl Machine as an example. Perform the bottom half of the exercise for 7 reps, then the top half for 7 reps, and finally the full movement for 7 reps. Make sure you use a challenging weight on this and all exercises using these techniques. As a side note, Arnold used this on EZ curls. It was one of his favorite biceps training techniques.
What is Metabolic Stress?
Metabolic stress is the accumulation of metabolic byproducts (for example, lactate) within the muscle. This is because of training that relies primarily on anaerobic pathways. This approach creates the “pump”. It is one of the three mechanisms of muscle growth.
What Are The Best Exercises To Use With This Technique?
You can literally use this technique on any exercise, but may be too difficult to pull off on exercises such as squats, deadlifts or bench presses.
What’s An Example Of A Routine Using These Intensity Techniques?
Here’s a simple full body routine that utilizes all 5 techniques. You don’t have to do it this way, you could just focus on one or two techniques at a time. Using all 5 at once is very, very intense. You can also divide this routine up into a more elaborate 3 day split routine.
Squats or Leg Press
Warm-up over 3 sets:
- Bar x 15 reps
- 20% RM x 10 reps
- 40% RM x 8 reps
3 working sets x 10-12 reps, add rest-pause on the final set. If you opt for leg presses, you could use drop sets instead. You can also use static holds with any other technique.
*Seated Cable Rows
2 sets x 20% RM x 15 reps
2 sets x 8-10 reps superset with
*Lat Pulldowns
2 sets x 10-12 reps, use extended static holds in the fully stretched position and at the bottom. As noted above, you can combine techniques. This combo lends itself to drop sets, so you can perform drop set supersets for the ultimate in intensity.
EZ Curls or Seated Curl Machine
1 set of 21’s – perform 7 reps from the bottom of the ROM to midway, 7 reps from midway to the top, and finally 7 full reps, with no rest until you’re finished.
Chest Press Machine
Warm up over 3 sets:
- 20% RM x 10 reps
- 40% RM x 8 reps
3 working sets x 10-12 reps, perform drop sets, 3 weight drops, no rest until you’re done. Again, you can combine techniques. This is a great exercise for drops, but you could add in rest-pause and static holds.
Overhead Press
2 sets x 8-10 reps with rest-pause.
Triceps Pressdowns
2 sets x 8-10 reps, use rest-pause and static holds.
Crunch or Ab Machine
3 sets x 15 reps
An important point here is that you should optimize recovery between workout days when you’re training this intense. I suggest 2-3 days before you hit the gym again, especially if you’re using a full body routine like this one.
What Are The Best Nutritional Guidelines For Muscle Mass?
Let’s look at protein first. My standard suggestion is to consume at least 1 gram of protein per pound of bodyweight. That should be evenly spaced throughout the day. For example, 3 meals and 2-3 protein shakes/bars, and don’t forget your post-workout shake. Using protein timing like this is convenient and logical.
OK, as far as carbohydrates, focus on complex carbs, keep sugary carbs to a minimum, and keep your total daily carb intake to 1 – 2 grams per pound of bodyweight when you are training for more size. I keep an eye on my waist because the instant I go too high in carbs, they end up around my midsection.
I also suggest consuming around 50% of your day’s carbs (and all of your day’s simple carbs) in the hours around your workouts.
What Are The Best Supplements For Muscle Mass?
I always advise a foundational supplement program consisting of the following.
Protein Powder
I recommend Hi-Tech Precision Protein. One scoop provides 25 grams of hydrolyzed whey protein per serving. This is a unique powder because it uses an exclusive technology that allows the release of leucine in the early stages of protein synthesis.
Pre-Workout
A pre-workout is a must-have. I know some lifters think a strong cup of coffee is just as good but believe me, it’s about much more than just the caffeine. I suggest Gorilla Mind Gorilla Mode. This is a complete pre-workout with exceptional dosing and an open label. This is the Pre that came out of nowhere and revolutionized the industry with extreme dosing, especially citrulline. For those that want a stim-free Pre, I suggest Gorilla Mind Gorilla Mode Stim-Free.
Creatine Monohydrate
Let me note that Gorilla Mode contains a full 5 grams of creatine monohydrate per max serving. However, since you take creatine every day you should have a creatine product to use on your off-days. I recommend Allmax Nutrition Creatine Monohydrate. This is an excellent product that uses CreaSyn® patented micronized creatine.
Multivitamin
The multivitamin formula I often suggest is AllMax Nutrition Vitastack. This is a complete, well- balanced formula with 7 nutrient complexes per serving.
Summary
What Are The Top 5 Intensity Techniques? This article answered that question and gave you performance tips, an example full body routine using the techniques, nutritional guidelines, and supplement suggestions. The only thing left to do is stop by illpumpyouup.com and stock up!