Increase your Intensity with Slow Reps and 40 Rep Sets

After years of training, even the most gung-ho work out guy can find his intensity and desire in the gym start to fade. It’s normal and we all go through it. Unfortunately for many these can lead to diminished performance, lack of results and possibly even a loss of desire to train.

So what can you do if you find yourself in one of these stale periods? Vary your workout and increase your intensity. Nothing fuels the desire to train like a new challenge for the body and mind – and here are 2 techniques that can help.

Slow Reps

You have probably seen this in the gym plenty of times – it’s usually women doing it. That’s right guys; women have been using this advanced technique forever. What is it? Simple – Slow Reps.

So how does this technique work? By slowing down your repetitions you remove momentum from the lift. In addition, you increase the amount of time that your muscle is under contraction each set. Also, by slowing down your breathing to match your repetition speed you breathe deep and take in lots of muscle feeding oxygen.

So how slow is a slow rep? Each rep should take from 8 to 10 seconds, half for the positive and half for the negative. Each set should be in the 8 to 10 rep range which means that your muscle is under stress for a full minute every set. Remember to breathe out during the contraction and in during the negative.

Keep in mind you will need to lower your weight in order to perform these slow reps. However, less weight and a slower controlled motion is easier on the joints and tendons and less likely to cause an injury.

40 Rep Sets

The 40 Rep set is not for the weak at heart. This technique will have even the most hardened veteran weight trainer seeing red. There are 2 variations on the 40 rep set.

The Drop Set – The drop set is a simple variation of the 40 rep set. Start with a weight you can handle for 8 to 10 repetitions. Once you reach failure, drop the weight a bit and try to do another 8 to 10 reps. Keep dropping the weight until you have performed a total of 40 repetitions without stopping. Drop sets are best performed on a machine for quick weight changes – or if the gym is empty enough, you can collect the 4-5 set of dumbbells or barbells.

The Non-Stop Set – the non-stop 40 rep set is exactly that – 40 reps non stop. But here is the catch – you do it with a weight you would normally handle for 10 to 12 reps. When you hit failure you can rest in the bottom position but NEVER put the weight down. And 1 or 2 reps at a time work your way up to 40.

Dumbbell bench press and squats are my favorite for this type of set because it’s easy to rest the dumbbells at your chest, or stand with the bar on your shoulders while you take a few deep breaths.

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So there you have 2 new ways to ratchet up your workout intensity and blast through sticking points and plateaus. You can even combine them together (3 sets of slow reps and one 40 rep set per body part) for a new intense workout to really get your blood pumping!

Happy training!