5 Intensity Techniques for Greater Muscle Growth

December 15, 2020

5 Intensity Techniques for Greater Muscle Growth

5 Intensity Techniques for Greater Muscle Growth


Hey guys, Dana Linn Bailey here. And today, I wanted to share 5 of my favorite muscle building techniques that I like to use when I want to avoid a plateau, switch things up and shock the body.

1. Drop Sets

Why- To quickly and effectively increase muscle size and endurance by working your muscles as hard as humanly possible.


How- After a normal set, drop the weight and continue to perform the movement to failure. Continue, dropping the weight about 30% until you physically can't continue the movement.

2. Up-Sets

Why- To thoroughly exhaust (and Upset) your muscles and to build strength and to shock your muscles with a mix of high-rep, moderate rep and low-rep bursts.


How- The exact opposite of the drop set— increase the weight about 30% after performing the movement at a manageable amount, pre-exhausting yourself on those initial sets. Once you get to the heavier weights (6-10 rep sets), push until muscle exhaustion.

3. Rest Pause

Why- To fully exhaust yourself on the final set of a specific exercise. To get the maximum volume & hypertrophy out of the workout!


How- Complete your final set of the exercise as normal, and take a short rest of 10-15 seconds. Then, pump out as many reps as you can before you exhaust your muscle.

4. Partner Manual Resistance

Why- To achieve a counterforce unattainable through solo-workout means and activate muscle groups that are harder to target otherwise.


How- Have a partner push against you and add additional resistance to your exercises. A good example of this would be having a partner standing behind you while you are doing lateral pulldowns and applying pressure to the bar to increase your difficulty.

5. Negatives

Why- To overload muscle groups and cause microscopic tears, which rapidly stimulate muscle growth and muscle size.
How- Slow down the lowering phase (aka the muscle lengthening phase) of your exercise to a 3-5 second rep count.

So to increase your size, smash through that plateau or just to shake things up, try applying some of these super helpful and insanely effective workout tips!

-DLB <3

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