Intensity techniques

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Intensity techniques have been developed over decades in weight training and are used to increase training intensity by producing unfamiliar training stimuli. This ensures a high degree of variability in strength training, which also gives strength-trained athletes the opportunity to overcome plateaus in terms of muscle mass gain and maximum strength .

Intensity techniques

Pyramid training

Pyramid training is a hybrid of hypertrophy and maximum strength training. This means that complex stimuli are applied to the muscle fibers and the nervous system within one training unit. An exemplary sequence would be: 12RM-8RM-5RM-5RM-8RM-10RM (RM = repetition maximum). However, you can also only train part of the pyramid. For example, 12RM-10RM-8RM-5RM or 5RM-8RM-10RM-12RM are possible. This should not be confused with reduction sets or drop sets that are used for training without a break.

Priority principle

The priority principle is based on the logical consideration that weakly developed muscle groups are trained first within a training unit in order to be able to put maximum stress on them.

Forced repetitions

This training principle is probably the most frequently used principle in fitness studios. It describes a sentence up to the termination of work with partner help. If no further repetitions are possible, the partner intervenes so that two to three repetitions can be completed (forced).

Supersets / triple sentences / mammoth sentences

The combination of two exercises for the same target muscles is called a superset. Three or more combined exercises are known as the triple or mammoth set. Supersets bring about a sudden increase in stress. Two exercises with antagonistic target muscles can be performed (antagonist training). This has no effect on the previous exercise. It is assumed that muscular imbalances can easily be avoided with this principle. It should be noted, however, that the intensity with which the antagonistic muscles are trained decreases in the superset due to the previous load. When combining two exercises that use the same target muscles, the more complex of the two should be done first.

Decreasing sets / drop sets / reduction sets

When training with decreasing sets, the weight is reduced by one or two training partners in the last work set after work is stopped, so that between 5 and 10 more repetitions are possible. There should be at least two weight reductions. The aim is to bring the muscle to the limits of its performance. The degree of utilization in the muscle is very high. The person exercising must also be prepared for a high level of psychological stress.

Pre-exhaustion

This principle is used in multi-joint exercises when small muscle groups are performance-limiting. If small muscle groups tire more quickly, there is no chance of stimulating the target muscles accordingly. In this way, you tire the target muscles with isolation exercises so that a supra-threshold stimulus can be set in the multi-joint exercise. When changing from the isolation exercise to the complex exercise, a very short break should be made, otherwise the target muscles will recover.

The same training principle is followed with the designation "connected sentences". The objective is completely different. Here, the target muscle should be completely fatigued with an isolation exercise and then further fatigued in a complex exercise, as synergetic muscles then support the movement.

Post-exhaustion

During post-exhaustion, very resistant muscle parts that were not stressed enough in the complex exercise are worked on further. It has been proven in various studies that post-exhaustion is preferable to pre-exhaustion, as this increases the workload in the target muscle.

Faked repetition / cheatings

In athletes who are experienced in strength training, this principle results in increased utilization of the target muscles. This is done by changing the joint angle and gaining momentum in order to overcome an unfavorable joint angle more quickly. First of all, as many repetitions as possible should be carried out using clean technology and the falsification should then be used consciously and in a controlled manner under the conditions mentioned. Here, however, the risk of injury increases significantly.

Maximum contractions

The target muscle should be consciously tightened to the maximum while being shortened as much as possible in order to maintain muscle tension and thus achieve a higher degree of stress.

Partial Reps

You only move in the Range of Motion (ROM) that puts the greatest strain on the muscle. As a result, a higher degree of utilization is achieved because the muscle is relieved of the short period of lower stress. There are two ways to do this technique:

  • Only partial repetitions from the start.
  • First full ROM and, as you get tired, switch to partial repetitions.

Negative repetitions

In negative repetitions is trained with loads heavier than the maximum isometric force the athlete. Negative repetitions increase the serial stiffness in the muscle and increase the maximum strength level, which is used to compensate for the strength deficit.

Progressive intervals / doggcrapp / pause sentences

Here, an exercise is carried out until the muscles fail. After the last repetition, there is a pause for a few seconds in order to then force another repetition. In Doggcrapp, for example, up to 20 repetitions are performed with the 10RM in the squat. This is then referred to as the "Widowmaker".

Further intensity techniques or long-term training planning

The intensity techniques mentioned all relate to the individual training unit. However, variations can also be planned over the long term. For this purpose, the following methods can be used, which, however, will not be explained further here, as a large number of literature is offered on this.

Individual evidence

  1. ↑ Wirth, K. (2007). Training frequency in hypertrophy training. (Scientific series of the Federal Institute for Sport Science, 16). Cologne: Sports publishing house Strauss.

swell

  • Baechle, TR., Roger, WE. & Wathen, D. (2008). Resistance training. In TR Baechle & RW Earle (eds.), Essentials of Strength Training and Conditioning (pp. 381-412). Stanningley: Human Kinetics.
  • Fröhlich, M., Gießing, J., Schmidtbleicher, D. & Emrich, E. (2007). Intensity technique Pre- and post-exhaustion in muscle building training - an exploratory comparison of methods. German magazine for sports medicine 58 (1), 25–30.