Up and Down the Rack For New Muscle Growth
Find out how two-time Mr. Olympia, Phil Heath, increases the intensity of his workouts with this training technique.
If you want to see continuous results from your workout efforts, then it is important to increase the intensity of your training often. By modifying your workouts frequently, you force your body to make changes on a regular basis. Supersetting is one of the best ways to shock your muscles and increase the intensity of your workouts. This will make the muscles work harder to adapt to the changing stresses placed on them through the higher intensity exercise.
Down the Rack
One of the most popular ways to superset and increase the intensity of your workout is with drop sets (going down the rack). For example, when working with dumbbell lateral raises, once you have completed a set to failure, drop the weight and pick up a new set of dumbbells that is five pounds lighter. Work yourself to failure again and then drop the weight again by five pounds and continue along this pattern until there is no more weight left on the rack and your muscles are completely exhausted.
Supersetting is one of the best ways to shock your muscles and increase the intensity of your workouts.
Up the Rack
Another great method to increase the intensity of your workout and shock your muscles as used by two-time Mr. Olympia, Phil Heath, are ascending sets (going up the rack). Using the same example with dumbbell lateral raises, start with a relatively easy warm-up weight and do 10 reps. As soon as you finish your set, drop the weight and immediately pick up a heavier pair of dumbbells. Do another 10 reps with that weight and then continue up the rack as far as you can go until failure for an incredible muscle pump.
Be sure to be consistent with your efforts, push with 100 percent effort on every single rep, and finish your workout with NITRO-TECH® in order to get the most out of your hard work. Protein is essential post-workout to help you repair and build strong, lean muscles. Good luck!