In this lesson, you will learn how to perform intensive repetitions (also known as intensives). These are similar to half reps but are done at the end of a regular set. This technique allows you to push past failure and further exhaust your muscles. The animation above demonstrates intensive repetitions using the barbell biceps curl, but this method can be applied to any exercise.
Other techniques that can intensify a set include:
Find more bodybuilding training methods and exercises in our weight training main section.
Before you begin intensive repetitions, complete a regular set of 8 to 12 reps.
In this example, Mavi performs standing barbell biceps curls. The animation shows only the final rep of the standard set.
On the next attempt, you reach muscle failure — you're no longer able to complete a full repetition.
This is where the normal set ends and the intensive repetitions begin.
Try another rep without breaking form. For proper technique in this case:
Curl the barbell up as far as you can, even if it’s only partial. On each rep, you’ll reach failure sooner, as your muscles become more fatigued.
Breathing is key:
Move slowly and with concentration.
Continue attempting reps until you can’t move the weight at all — this is total muscle failure. At this point, even if a training partner helps you lift the weight, you won’t be able to lower it in a controlled way. Forcing through may cause elbow or joint injuries.
Examples:
If you hold the position where muscle failure occurs, you're doing an isometric repetition.
Stop immediately if you feel pain in any joints.
Intensive repetitions are often used in High Intensity Training (HIT) programs.
