Intense weight training can help you burn fat, build muscle and stay healthy. Adding this type of strength training to your routine can help you shock your body and see new results. There are many forms of intense weight lifting, including circuit training, body weight training and super sets.
Circuit Training
Circuit training is short bursts of resistance exercise using moderate weights and frequent repetitions, followed quickly by another burst of exercise targeting a different muscle group, says WedMD.com. An example would be a dumbbell chest press followed by a dumbbell bent over back row. Alternating between opposing muscle groups, push and pull, allows you to work one muscle while the other rests. This type of training calls for little to no rest during the circuit and raises intensity significantly.
Compound Exercises
A compound exercise requires the use of multiple muscle groups, which makes for an intense movement. For example, a squat with a dumbbell shoulder press will target the legs, shoulders and core at the same time. Combining multiple exercises into one movement can be a time saver if you need to work many muscle groups in a short period of time.
Body Weight Training
There are many body weight exercises that are high intensity. Push-ups and pull-ups are examples of body weight exercises that will work multiple muscle groups and elevate heart rate. Plyometrics are high intensity exercises that are used by athletes to improve speed and explosive power. A plyometric push-up is performed by starting in the prone position and shifting your weight to your palms and toes. Maintain a flat back and lower into the bottom of a push-up, then quickly push through the palms and get four to six inches of the ground. Land softly on your hands and repeat.
Pyramid Training
Pyramid training can be used with most strength training exercise. This type of training involves starting with a light-moderate weight for the first set and increasing weight every set. A typical pyramid consists of five sets, two working up, one peak set and two working down. For example, you start by shoulder pressing 30 lbs., then 40 lbs. the second set and peak at 50 lbs. on the third set. The last two sets would be a repeat of the set one and two, but working backward. This type of training can build strength, power and increase your maximum weight.
Super Sets
A superset is performed when two exercises are performed in a row without stopping, says Bodybuilding.com. Usually these sets target the same muscle group to raise intensity and heavily stress the targeted muscle. For example, a standing barbell curl followed by a concentration curl. This type of training taxes the muscles significantly and will help build muscle mass.
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