There will come a time in the near future, however, when you’ll want to experiment with more advanced methods, or “intensity techniques,” as they’re often called. These are ways to tweak the traditional set/rep matrix to increase the intensity of an exercise or of an entire workout. If you’re a beginner, we recommend completing an intro level program before launching into any of the intensity techniques listed here. If you’ve been at this for awhile, you’ve probably already incorporated a few more commonly used ones, like supersets and forced reps. Check out some of the others, like rest-pause sets and dropsets, to increase the intensity even more. 

We don’t recommend employing more than a couple of these techniques in a single workout, as they’re very taxing on the muscles and on your central nervous system. Overtraining and injury are real possibilities if you push it too hard with intensity techniques. However, we encourage you to try them all as you progress. You’ll probably come to find that some work better for you than others, and that some are better applied to different body parts and exercises. Regardless, you should store each of these techniques in your training arsenal for future use as you continue to work toward your ultimate physique.