Goosey
.
If you need a change of pace, try this on for size.
Take a resistance you can get for one set of 20 reps in the leg press to muscular failure. *
Now, using the same resistance, perform 3 sets of 10 reps but only take 20-30 seconds rest between sets.
*If you get all 3 sets of 10 then next workout add a rep to the first set (11-10-10). If you get all the required reps then the subsequent workout you should be striving for 11-11-10.
Continue progression until you get 11-11-11 and retest yourself to see how many reps you can do for one set. *No doubt you should exceed your best 20 rep set.
This application can be applied to most exercises and repetition ranges so if you use the method, add 50% more reps to the total and divide by 3 (sets). *If necessary, round-up or take less rest between sets to make the exercise more challenging.
I guarantee you will feel a tremendous muscular pump along with an iIncreased heart rate.
For added intensity make sure your rep's are smooth and controlled, push fast on the positive and twice as slow on the negative portion of the rep, squeezing on the contraction and *full* stretch on the extension, no squirming around to get the last rep.
I find it also helpful using so-called "panting" on the negative and just before pushing, take a breath and blow out on the positive portion of the rep, this is very useful when approaching muscular fatigue and everything hurting and failing.
Take a resistance you can get for one set of 20 reps in the leg press to muscular failure. *
Now, using the same resistance, perform 3 sets of 10 reps but only take 20-30 seconds rest between sets.
*If you get all 3 sets of 10 then next workout add a rep to the first set (11-10-10). If you get all the required reps then the subsequent workout you should be striving for 11-11-10.
Continue progression until you get 11-11-11 and retest yourself to see how many reps you can do for one set. *No doubt you should exceed your best 20 rep set.
This application can be applied to most exercises and repetition ranges so if you use the method, add 50% more reps to the total and divide by 3 (sets). *If necessary, round-up or take less rest between sets to make the exercise more challenging.
I guarantee you will feel a tremendous muscular pump along with an iIncreased heart rate.
For added intensity make sure your rep's are smooth and controlled, push fast on the positive and twice as slow on the negative portion of the rep, squeezing on the contraction and *full* stretch on the extension, no squirming around to get the last rep.
I find it also helpful using so-called "panting" on the negative and just before pushing, take a breath and blow out on the positive portion of the rep, this is very useful when approaching muscular fatigue and everything hurting and failing.
