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What is a good intensity technique for mass and how do you use it?


Heavy incline barbell presses are a well-known chest-builder, but they can be dangerous if you are training alone. Done in the Smith machine, they will hit your upper pecs through a full range of motion with less risk of injury. You can work in some partials to train weaker parts of the movement. Finish off with a set of incline presses with a huge drop set, removing plates and getting right back under the bar each time you hit failure. This technique flushes the muscle with blood and takes you well past failure. Partials and drops on the incline Smith should help your chest a great deal.


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Pushing Legs To New Growth


Legs seem like the hardest bodypart to use intensity techniques on. Besides the leg extension what can I do to push my legs to new growth?

Legs are enough of a killer without making your workout harder. Partials are a great technique to use with legs. You can do partial reps on the leg press or with squats in the Smith machine or squat rack. Another good exercise would be partial lunges. Pick a heavier weight than you would normally use, and descend only halfway through each rep.


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How do I use partials correctly in my routine? Should I use them at all?


Partials, where you work through only a portion of a particular movement, are very valuable to bodybuilders because they help you overcome weaknesses on certain exercises. If you are benching, for example, and you are unable to do a complete rep with a heavy load, this inability may be due to weaker triceps. Most athletes have trouble with the bench between the halfway point and lockout at the top of the rep, and training in a power rack or Smith machine lets you start at that sticking point without having to worry about the bar falling on your chest. You can therefore make the toughest part of the movement much easier by training to overcome it without risking injury.


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One-Sided Gains


Here are four exercises which will help you to reap the benefits of unilateral training.

Chest: One-Arm Dumbbell Press
You have to balance yourself, so the press becomes more challenging. It requires a lot of concentration and may be slower, depending on the weight you are using.

Back: Single-Arm Lat Pulldown
Grasp the handle with an underhand grip and bring it straight down in front of your face. The movement is effective because you get a great stretch on the lats at the top. It is better than a two-handed pulldown.

Shoulders: Single-Arm Machine Press
You are going over your head in what is usually an unstable movement, so you will lift significantly more weight with the added control the machine offers. Doing this exercise with one hand will give you a really good burn.

Legs: Smith-Machine Bulgarian Squat
With one foot on a flat bench behind you, squat on one leg. This technique gives a deep stretch to the glutes of the working leg and grows your legs in a way dual-leg training can’t.


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Bodyweight Moves in a Leg Routine


Here is an example of how you might include bodyweight moves to boost the intensity your leg workout. Start with leg extension to pre-exhaust the quadriceps.

Here is an example of how you might include bodyweight moves to boost the intensity your leg workout. Start with leg extension to pre-exhaust the quadriceps.

Leg extension – 3 sets, 10-12 reps

Smith Machine Squat – 3 sets, 10-15 reps
Superset with
Plyo jump squat – 3 sets, to failure

Leg press – 3 sets, 8-10 reps
Superset with
Wall squat – 3 sets, to failure

Lying leg curl – 3 sets, 15 reps
Superset with
Split-jump squat – 3 reps, to failure