Intensifiers- taking a set beyond failure

[5Noles]

In 1975 when a began bodybuilding, we used forced reps, super sets, drop sets, etc. Since returning to bodybuilding 2 yrs ago I have observed many creative techniques to extend or intensify a set.
Curious, what are you thoughts the use of intensifiers and what are some of your favorites?

 

[N.L....M.....]

I love them. I always push to failure and beyond if possible with the exercise Im doing on every working set.
My favorite are forced Reps with negatives or DC style rest pause. Not a fan of dropsets because I’m not a fan of using less weight.

 

[N.L....M.....]

I’ll add another thing, it’s what I do with hack squats or pendulum squats. After I get stuck at the bottom I’ll put my hands on my knees and continue to push until I can’t stand up.

 

[USMuscle9403]

Not a fan of dropsets because I’m not a fan of using less weight.

Thank you, I'd far prefer negatives when I can't physically lift the weight in its entirety anymore

For me, my set progression is thus: for exercises that can be safely rest paused, they're rest paused DC style. After the third mini set, whatever you'd like to call it, I wait a few more seconds and bang out a final full rep. From then on, it's forced reps first; I train by myself, so this typically means one limb at a time, giving assistance on each rep as little as possible. It's not hard, complete a rep as far as you possibly can, then give yourself a little 'tap' to get yourself through the entire range. Control your negative. When positives are no longer possible, you're moving into partials, then negatives.

When you literally can't move the weight anymore, you're good to stretch, shake out the lactic acid and go to the next exercise

 

[N.L....M.....]

Thank you, I'd far prefer negatives when I can't physically lift the weight in its entirety anymore

For me, my set progression is thus: for exercises that can be safely rest paused, they're rest paused DC style. After the third mini set, whatever you'd like to call it, I wait a few more seconds and bang out a final full rep. From then on, it's forced reps first; I train by myself, so this typically means one limb at a time, giving assistance on each rep as little as possible. It's not hard, complete a rep as far as you possibly can, then give yourself a little 'tap' to get yourself through the entire range. Control your negative. When positives are no longer possible, you're moving into partials, then negatives.

When you literally can't move the weight anymore, you're good to stretch, shake out the lactic acid and go to the next exercise

I’ve trained solo so long I don’t even know how I’d work with a training partner.

 

[USMuscle9403]

I’ve trained solo so long I don’t even know how I’d work with a training partner.

Lol same most are either too slow, too lazy or so manic that they don't seem to really know wtf they're doing

 

[5Noles]

N.L.M & USMuscle9403 thx for your imput.
I like the techniques, which allow you to extend the set while using heavy weights safely.

 

[N.L....M.....]

N.L.M & USMuscle9403 thx for your imput.
I like the techniques, which allow you to extend the set while using heavy weights safely.

Look into myo reps as well

 

[heavyhitter]

I use rest pause, drop sets, and static holds. Occasionally throw in something else but I use at least two of these every workout

 

[N.L....M.....]

I use rest pause, drop sets, and static holds. Occasionally throw in something else but I use at least two of these every workout

I forget about static holds love those its a pain like no other used to do those when I did DC training

 

[machomadness22]

Always focused on negatives and drop sets. I love them

 

[heavyhitter]

I forget about static holds love those its a pain like no other used to do those when I did DC training

Yep. I’m doing the advance split and I still do my static holds after my RP sets

 

[5Noles]

I use rest pause, drop sets, and static holds. Occasionally throw in something else but I use at least two of these every workout

I see a lot of people doing static holds. What is the purpose?

 

[maldorf]

Doing static holds at the very bottom of a squat is brutal. Builds great strength. You can do static holds at the point of the motion where you think you are weakest. It will strengthen that part.

You can do it alone as long as you lower the weight significantly, and make sure you can do at least 8 reps with a hold.

 

[emeric delczeg]

I see a lot of people doing static holds. What is the purpose?

Also called isometric exercises, is very important to incorporate static holds to your routines.

 

[N.L....M.....]

I see a lot of people doing static holds. What is the purpose?

Increasing time under load

 

[N.L....M.....]

When I do them I’ll hold it at about the middle of the rep and contract the muscle as hard as possible

 

[heavyhitter]

I see a lot of people doing static holds. What is the purpose?

You’re weakest on the concentric portion of a rep, stronger on the eccentric, and strongest doing a static hold. A static hold allows you to keep hitting that muscle when you wouldn’t be able to get another rep

 

[USMuscle9403]

Doing static holds at the very bottom of a squat is brutal. Builds great strength. You can do static holds at the point of the motion where you think you are weakest. It will strengthen that part.

You can do it alone as long as you lower the weight significantly, and make sure you can do at least 8 reps with a hold.

What the mother of fuck, you were doing static holds with squats?! Jfc bro that sounds like something really bad waiting to happen. For me, static holds were for exercises where safety wasn't a huge issue, definitely not squats! I'm no kinesiologist, but it just seems like a really bad idea lol. I wouldn't really do them with too many multijoint exercises, but I admit to being almost a complete pussy

 

[benchmstr]

Whatever my max is on the main lift I amrap my 55% of that…usually get about 50-60 reps..takes several minutes