How to Make Weight Training More Intense
Although they can be annoying little fuckers (I always envied the dudes who could do those cool ass tricks because I could barely manage to use the damn things) they have certainly held their place throughout history.
Although most historians believe the yo-yo originated in China, the first historical mention of the yo-yo was from Greece in the year 500 B.C.
Even more relevant to the point that I promise I am going to get to (I know… you’re thinking why in the fuck is this is this guy talking about yo-yo’s?) historical records indicate that 16th Century hunters in the Philippines used the yo-yo as a weapon.
They would tie a rock to a long cord, up to 20 feet in length, hide in trees and throw it at wild animals beneath them which they were hunting.
Hmmm… being the dude that I am, I like weapons of all sorts, so I now have a little more respect for the yo-yo.
This article is intended to show you guys how we can make the “yo-yo” a weapon in our arsenal in the battle to build an Alpha body. Specifically I want to teach you about a training principle called yo-yo sets.
I’m sure that any of you guys who has more than a couple of months of weight training experience under your belt has heard of super sets, drop sets and/or giant sets. Quickly, for those of you who are not familiar with super sets, basically you move from one weight training exercise to the next without any rest between the two.
A good example of this is the dumbbell bench press combined with dumbbell fly’s. For instance, a lifter will perform reps of the DB bench press then they will set those dumbbells down, grab a slightly lighter (usually) set of dumbbells and perform dumbbell fly’s without any rest between the two exercises.
Super sets are a great way to up the intensity of your training. I’m sure that any of you who have ever used them can attest. The deep, intense burn you feel in your working muscles, coupled with an amazing pump after your set, lets you know you’re stimulating some growth!
Now, as great as super sets are, we can actually take this concept to an even higher, more intense level, and stimulate even MORE muscle growth. Notice above I said the lifter will usually reduce the weight for the second exercise in the super set. This is where the “yo-yo” concept comes into play.
Let’s make our sets even MORE intense. This is how it works:
We’ll stay with DB presses and fly’s for this example.
- Perform flat DB bench presses, say for 10 reps.
- Reduce the weight slightly and try like hell to crank out 10 reps of DB fly’s.
(if you don’t complete 10 that’s ok, just complete as many as you possibly can with good form.)
- Then go BACK to flat DB bench presses (see the yo-yo effect?) and grind out as many reps as you can get in good form. It’s HIGHLY unlikely you’ll hit 10 again. If you do hit 10 then you definitely need to use heavier dumbbells and push yourself harder!
Let me warn you in advance, this shit is intense! Honestly, by the time you get to your last few reps of fly’s, when you’ve already finished your first set of DB bench presses, your muscles are going to burn so badly you won’t think there’s any way in hell you can pick up those heavier dumbbells again and do more presses. But, you CAN do it.
This is how mental toughness, fortitude and character is built through weight training!
A shift takes place where you stop relying on your muscles and start using your mind and inner strength to get yourself through the set. During this intense set ask yourself, “how strong am I?” and “how badly do I want this body?”
This is a powerful way to train.
Pushing your muscles and your mind beyond your comfort zone is the only way REAL progress is made. It’s the only way to achieve significant results, FAST. As with so many things, this concept learned in the gym is true in life as well.
If you’re like me, you like to be creative. The great thing is you can get creative with the yo-yo sets method.
Here’s one example. Instead of switching between two different exercises, such as dumbbell bench presses and dumbbell fly’s, make all of your sets dumbbell bench presses (or any other exercise).
You could take a weight, let’s say 90lb. dumbbells, and pump out 12 reps. Without resting, drop the 90’s, grab a set of 80’s and try to get 8-10 reps. When you hit that 8 to 10 reps drop the 80’s, pick up the 90’s again and push for as many reps as you can get, whether it’s 2 or 10.
Again, it’s kind of a yo-yo effect…up, down, up.
Don’t limit it to just presses or movements for your chest. This is a really effective, and painful (good pain) way to train your shoulders, biceps, triceps, traps and calves as well.
In particular I like to use this method when doing front or side lateral raises for delts and dumbbell curls for biceps. The intense pump, that looks like your muscles are going to burst through your skin, lets you know you’re doing it right!
I do find this technique to be more simple, effective and safe when using dumbbells or machines. Although I usually don’t advocate a lot of machine movements this is one time when they can be highly effective especially if you’ve already thoroughly trained a body part using heavy compound, free weight movements.
Also I wouldn’t recommend that you use this technique if you’re brand new to weight training and, even if you’re more advanced, I wouldn’t use it every time you’re in the gym. Use it sparingly and save it for times when you really want to up the intensity and unleash hell on a particular body part. It’s a great way to help you push past a plateau or bring up a lagging muscle group.
The human body is amazing in its ability to adapt. Although it is amazing that adaptability is not necessarily a good thing for those of us training for an Alpha physique. You have to keep your body guessing so it never quite catches on to your tricks or gets used to what you’re throwing at it. When it does, progress stalls and muscle growth comes to a grinding halt.
Yo-yo sets are a great way to shake things up and make your muscles wonder what the fuck just hit them. But don’t just take my word for it. Give it a try. A day or two later post a comment below and let me know how it worked for you…. if you’re able to lift your arms to type. 😉
– Michael “The Wheel One” WheelerYou can get my ebook for only $99.97 $49.97 $29.97. Simply purchase the eBook here on Rapid Seduction Secrets and after you are finished checking out, you will receive a link to download and receive your ebook instantly. Click Here To Take Advantage of This Deal Before its Too Late!