read more Importance of Men’s Mental Health Awareness

Importance of Men’s Mental Health Awareness

read more Burpee Workout Health Benefits | How to do a Burpee

Burpee Workout Health Benefits | How to do a Burpee

read more Creatine in Chicken | Does Chicken Have Creatine?

Creatine in Chicken | Does Chicken Have Creatine?

read more Top Romantic Love Messages To Send

Top Romantic Love Messages To Send

X Reps Workout Intensity Techniques

Intensity Techniques – 1 ½ Reps

Another blood pumping, high intensity technique you can use is a little something called X Reps. Originally invented by Steve Holman and Jonathan Lawson of Ironman Mag fame,  short for extended reps are essentially partial reps usually done at the end of a set. Intensity techniques extended reps works great for those of you who want to get that blood pumping.

Try high intensity X Reps to Upgrade your Lifting Workout

We don’t mean to get all technical on you, but the rationale behind it (besides its busting your targeted muscle at the seams!!) is that it is supposed to cause muscle fiber splitting, known as hyperplasia. Trust us, hyperplasia would be a good thing if it really make this happen. However, from our perspective, it would be an added bonus. We recommend to use them as another tool in your arsenal to attack the intended muscle group.

How do X Rep Work?

As an example, let’s take a Chest Press. And for simplicity sake, let’s use a machine. You would perform your usual set (let’s just say 10-12 reps). Then after  you’ve hit failure at the 12th rep, don’t drop the weight! Continue doing partial reps for another few reps anywhere from 5-12) . x reps

Honestly, if you do hit failure with your original high intensity techniques extended reps set, there is no telling how many you’d be able to muster. Some can probably get about 10 or 12; some would have to drop it after 5 or 6. But trust us, either way if you do these right, you WILL eventually have no choice but to drop the weight! So if you are up for the challenge try this technique out for yourself. It’s guaranteed to get your arms burning and your muscles feeling supercharged.

Upper Body Workout:

– Dumbbell Bench Press (3 sets x 15 reps, 12 half reps)
– Dumbbell Biceps Curl (3 sets x 15 reps, 8 half reps)
– Dumbell Pull Overs(3 sets x 15 reps, 8 half reps)
– Military Overhead Press (3 sets x 15 reps, 6 half reps)
– Dumbbell Bench Rows (3 sets x 15 reps, 4 half reps)

Share this

Most Recommended

Subscribe to our Newsletter

Stay up to date on the latest men’s health, fitness and lifestyle trends and tips.

    About Us

    Men’s Fit Club was started with the goal of empowering men to get the most out of their lives. This meant going beyond exercise and diet tips to really address the broad range of issues that men face on a daily basis – topics like recreation, finding love, sexual health and even sound fashion advice.