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Workout Intensity

Intensity is, in my opinion, the key to creating the physique you strive for.  Intensity doesn't mean just lifting heavy weights and growling like a madman.  It isn't just banging your head against the bar before a big squat.  Intensity is far more than that and there are many ways to increase your workout intensity.

Drop Sets
At momentary positive failure, the weight is reduced by about 30% and several more reps are carried out.

Assisted Reps
An additional one or two reps assisted by your partner beyond momentary positive failure are performed.

Negative Movements (use rarely)
A weight which is about 120% of your 1 rep max is loaded. Perform several reps of the eccentric (negative) movement only and have your partner help you up with it on the positive movement (concentric). Make sure not to overdue this and be very careful.

Broken Set
This is a set composed of a large number of reps (about 50).  Select a weight that allows for 20-25 reps. Then rest for 20-25 seconds and do another set then rest and so on until you reach a total of 50 reps. Make sure you use the correct form.

Give these things a try - you will see and feel the difference.

Note: Before embarking on any nutrition, supplementation, and/or training program, consult with your physician or other licensed health-care professional.