Intensity Menu
Use these intensity techniques wherever you see this symbol * in the routine on the previous page. Choose one technique for a particular exercise and utilize it only on the last set of that move.
Drop Sets
After completing your reps in a heavy set, quickly strip an equal amount of weight from each side of the bar or select lighter dumbbells. Continue repping until you fail, then strip off more weight to complete even more reps.
Forced Reps
Have a training partner assist you with reps at the end of a set to help you work past the point of momentary muscular failure. Your training partner should help lift the bar with only the force necessary for you to keep moving and get past the sticking point.
Partial Reps
Do reps over only a partial range of motion - at the top, in the middle or at the bottom - of a movement.
Rest-Pause
Take brief rest periods during a set of a given exercise to squeeze out more reps. Use a weight you can lift for 2-3 reps, rest up to 20 seconds, then try for another 2-3 reps. Rest again briefly, then try for as many reps as you can handle, and repeat once more.
Negatives
Resist the downward motion of a very heavy weight. For example, on the bench press, use a weight that’s 15%-25% heavier than you can typically handle, and fight the negative as you slowly lower the bar to your chest. Have your partner assist with the positive portion of the rep.
