How often should you do it?
The optimal training frequency in terms of a high-intensity, low-volume training methodology is a much debated issue. Although a lot of it depends on your current strength level and previous experience, we wouldn’t advise training any given body part more than once every 5-7 days, especially if you apply more than one of the intensity-enhancing techniques described above. Overtraining is a real thing and you want to stay away from it.
Make sure to include a couple of thorough warm-up sets before doing the heavy work, but not just before the first exercise of the workout, but also before any exercise on which you plan to do straight sets to failure. Finish each workout with a high-volume set, then give the target muscle a good, long stretch.
Try it today
Below you’ll find two sample mass-building back workouts that incorporate high-intensity techniques. Do the first workout on week 1 and the second on week 2, and keep on alternating them for as long as needed.
|Rack Deadlift||2||4-6||Straight sets to concentric failure|
|Chest-Supported Row||2||4-6||After concentric failure, do iso-hold and a negative rep|
|Low-Cable Row||1||6-8||Triple rest-pause set *|
|Machine Pullover||1||15-20||After concentric failure, do as many partial reps as possible|
* Choose a weight that allows you to complete 6-8 reps before hitting concentric failure. Rest 15-30 seconds, then take another set to failure. Rest 15-30 seconds, and perform a third set to failure.
|Pull-Up||1||6-8||Triple rest-pause set, then do an iso-hold followed by a negative rep *|
|Barbell Bent-over Row||2||4-6||Straight sets to concentric failure|
|Lat Pulldown||1||6-8||Triple rest-pause set, then do an iso-hold followed by a negative rep *|
|Chest-Supported Reverse Flye||1||15-20||After concentric failure, do as many partial reps as possible|
* Choose a weight that allows you to complete 6-8 reps before hitting concentric failure. Rest 15-30 seconds, then take another set to failure. Rest 15-30 seconds, and perform a third set to failure. At the final rep, do an isometric hold for as long as you can, then finish it off with a very slow negative rep.
And that’s how you get the most bang for your buck. Now go and prove yourself worthy of the physique of your dreams!