Intensity is the all-important factor of how successful any exercise regime will be. If the work is not done with sufficient intensity, then the efforts are almost worthless. It is not the time spent training that is important; it is the quality of the exercise that gauges success. An intense half hour is infinitely better than going through the motions at the gym for two hours, barely raising a sweat.

The purpose of this article is to show you how to make your workout more intense than usual.

You do not need to add weight or more time to your session – in fact many of the tips will require less weight or time. They may need a bit of practice before you manage to really get the most out of them, but don’t give up; nor should you shy away from them because they are hard work.

Give a few of these techniques a try when you train next and see how you feel – with the weight training tips, ensure you have a spotter for safety at all times, and perhaps try the techniques first with a light ‘practice’ weight to make sure you have them right.

Don’t use them all in the same session – limit it to two tips at a time. If done correctly these techniques will really increase your workload and effort levels in the session.

It is not the time spent training that is important; it is the quality of the exercise that gauges success.

Supersets
A superset involves performing two exercises back-to-back without rest in between. This can be on a single body part or a linked pair. A favourite superset is for arms – perform a set of bicep curls, followed IMMEDIATELY by a set of tricep pushdowns. Repeat 3 times.

Supersets can be two exercises for the same body part back-to-back also, such as chest press followed immediately by pectoral flyes.

Tabata method
The Tabata method is an incredible way of condensing a whole leg workout into an 8 minute period (honestly!) Traditionally, Tabata is used with squats. The trainee selects a weight approximately 40% of their usual 10 rep weight (if you usually squat 100kg, squat 40kg for Tabata). You then squat constantly for 20 seconds, followed by a 10 second rest period then repeat, meaning every minute you are working for 40 seconds, resting for 20. Continue for 8 minutes. Be creative and apply it to other body parts for a varied and interesting workout.

Pauses
A pause is one of the oldest tricks there is for increasing weightlifting intensity. During the negative (downward) phase of a lift, stop halfway through and hold the position for 5 seconds before continuing. For extra effect use this later in the set when you are already fatigued.

Super Slow
There are large groups of exercise scientists who argue time under tension (TUT) is the most important factor for muscle growth. According to their research, the longer the muscle is subject to working against resistance, the better. When using a super slow technique, slow the rep cadence (the time is takes you to lift and return the weight to the start position) to 5 seconds up, 5 seconds down. This means every rep takes 10 seconds. In order to perform this properly you would have to reduce the weight you have lifted. It takes sheer physical and mental strength to perform this properly, but the results are worthwhile.

Intervals
The addition of intervals into a CV workout increases the intensity by a huge factor, which is always a good thing. Greater intensity = more calories burned! An interval is anything that is added to your CV workout to up the intensity periodically. Using the treadmill as an example, increasing the speed by 4-5kph or the incline by 5% for 90 seconds would be ideal intervals, provided they were performed safely.

Once the interval is over, you can follow it with an easy rest or a period of ‘active recovery’ – a long period of slightly less intense exercise, long enough to allow the trainee to recover from fatigue to sufficiently perform another interval. Intervals will reduce the amount of time you need to spend on CV work.

So here you have a few ways of increasing the intensity of a workout. There is no point in lying about it, they are tiring, but that is the point; these are ways to take you above and beyond what you are already doing. These increases provide the basis for an improvement in physical capability. The fundamental purpose of your training is to improve your fitness and functionality, and these are sure-fire ways of doing this.

Try at least two of the intensity-boosting tricks in your training this week.

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