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	How to Intensify Workouts Sometimes you need to work out more intensely to overcome plateaus. There are also times when you need a quicker workout. Some techniques allow you to do one or both. These techniques work by doing one or more of the following: Provide a more intense workout in each set. Let you get the same quality workout with fewer sets. Let you exercise more muscle groups within a given time. Here are some of these techniques: Drop Sets With drop sets, you start with a heavy weight and progressively switch to a lighter weight as you become exhausted from the previous weight. There should be as little rest as possible between weights. You can reduce the weight by switching to a lighter weight or removing plates from the barbell. Drop sets allow you to get the benefits of heavy weights along with the benefits of high reps. Forced Reps With forced reps, you train to exhaustion, after which a training partner or spotter helps you to complete extra reps. Like drop sets, you reduce the resistance in order to continue the set after exhaustion. But in this case, you reduce the resistance by having someone help you lift the weight. Like drop sets, you can get the benefits of heavy weights and the benefits of higher reps. Also, you don't need to waste time changing out weights or removing plates. However, you will need a training partner or spotter to do forced reps. Rest-Pause With rest-pause, you train with a heavy weight to failure, after which you pause for about 10 to 15 seconds before training to failure again. It allows you to train with a heavy weight for more reps than you normally can. For this reason, it is very intense. Supersets, Tri-sets, and Giant Sets Supersets, tri-sets, and giant sets are similar. Supersets include 2 exercises, tri-sets include 3 exercises, and giant sets include 4 or more exercises. But they all mean doing multiple exercises without resting in between. If the exercises target the same muscles, they act like rest-pause or drop sets. If they target different muscle groups, they let you train more muscle groups in less time. Also, giant sets force the heart to pump blood back and forth to many different muscle groups. It adds a cardio workout to your muscle training. In fact, circuit training is one way to perform giant sets. However, doing giant sets can be difficult in a crowded gym, especially when others want to use the same equipment. You can use these techniques in isolation or combined. For example, you can do drop sets for each exercise in a superset. However you use them, they can make your workouts more efficient or effective. Other articles

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