The constant challenge to your routine is something that should always be present, and regardless of your way to weight something has to remain constant, the intensity. With low intensity no possible outcome but neither can do the same thing over and over again because it falls easily into overtraining and stagnation, not to mention that you stop getting results. So that given the things here are some ways to add intensity to your weight training.
More series:
This is an obvious way that is sometimes overlooked. But if you add one more set for each year that will add intensity to your workout. Four sets instead of three, three instead of two and so it is simple but highly effective for a greater effort. But keep in mind that doing so also adds time to your routine, so that the rest also have to adjust and you did a routine can safely an hour and a half hour climb. Personally we do not recommend that you walk of four series, although sometimes you can grab a particular exercise and make an exception of ten series of ten repetitions, it works very well.
More negative phase:
The part of the exercise in which you descend serves to increase the intensity of the workout. But not only give emphasis to the decrease in weight, but to use tempos to do so. When you descend low weight slowly and as long as do you account up to five or six. Take the biceps curl, lift in a controlled count two, and counting down to six. Doing this will give more intensity to the routine but also gives you better return.
Forced reps:
In this exercise you need a partner to help you. Consists of forced reps do more reps to finish the last juice to get your reps. This point does not need much explanation, just do your reps set, and from there you can do that with the help of a partner if you keep doing the exercise.
Training to failure:
It is simple, but as effective as intense. Just grab a weight for a given year and you retain the right technique repetitions until you can lift more weight. It is a very good technique that does not need too much weight and that is good to vary it ever so hard to train as possible.
Change the routine:
The variety in your routine is essential to avoid stagnation and get your body from getting results of the routine you’re doing. But do not get us wrong, the variety is not to change the routine every other week, but do so within given a program and strategy, and mainly based upon the results that you get what you do. As an example it is recommended to change the routine every two to three months depending on factors such as experience and time doing weights.
You can spend many series and little weight training to failure, or a lot of weight and low reps, 5 × 5 routine, split routines, full body routines, muscle per day etc. None is better than another, that matter is the intensity with which you train, the constancy and of course the diet.
Train heavier:
Finally, there is to train heavier. It is also a very easy way to increase intensity and you can apply to the extent that the technique and good form of exercise is not compromised. Here are some ways to give intensity to the weights, we hope to incorporate and use. All serve, all can be made and all will give you results, as long as you have in mind to train with intensity and challenge you must be a component that you must resign from any point of view.