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     Fitness Tips For 12/6/2006 

Increasing Workout Intensity

Last Saturday I showed up at the gym at 5:30 PM.  They're normally 
open until 8:00 PM on Saturdays but the guy at the counter informed
me that the new management changed it to 6:00 PM.  I only had 30 
minutes to work chest and back. Bummer.

At first I thought about just blowing off the whole workout but 
couldn't since I was supposed to work chest & back the day before 
and blew it off. I couldn't do that twice in a row.  I just 
determined to work quickly and try to get in enough sets for 
both chest and back before the gym closed.

After a couple minutes warm up I grabbed a couple of 85 lb. 
dumbbells and did a slow controlled set of 8 reps of flat dumbbell 
bench presses. 3 second negative, 2 second positive.  That felt 
pretty good, so I rested about 60 seconds and managed to squeeze 
out 5 reps with the same dumbbells on the next set.

After only another 60 seconds rest, I decided that I wanted to 
do some higher rep sets.  So I picked up a pair of 65 lb. 
dumbbells and lowered myself to the bench.  All of a sudden 
those 65 lb. dumbbells felt almost as heavy as the 85's!  I 
could only squeeze out 8 reps!  What gives?

Still wanting to do at least 12 reps, I dropped down to the 
55's, once again after only a 45 to 60 second rest.  I could 
only squeeze out 8 reps with the 55's and they were feeling 
mighty heavy, too!

Ok, this was getting ridiculous.  I dropped down to 45's 
(normally I use these for my warm up) and finally was able to 
squeeze out a set of 12 reps but my chest was on fire during 
those last several reps.  I was huffing and puffing like a 
steam engine.

Onto my back workout:

Same thing!  Resting only 45 to 60 seconds was fatiguing my 
muscles rather quickly and making me drop to lighter poundages
to stay in the rep zones I wanted to be in.  

See, I usually do heavy sets of 5 to 8 reps with a good 2 to 
3 minutesrest in between.  Cutting my rest times to 60 seconds
or less drastically increased the intensity of my workout.

The next day I was more sore than I've been in a long time. 
Obviously I had imposed a stress that my body wasn't used to.

If you're going a little stale in your workouts, try reducing 
the rest between sets to 45 to 60 seconds and see what happens.  
You might be pleasntly surprised!

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Neither trulyhuge.com nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.

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