High intensity weight training – and your goals for 2020

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Weight training has gained much popularity over recent years, their was a time when someone who was into weight training would have been considered a narcissist. These days their have been numerous movie stars that have been influencial for others in motivating them to achieve their dreams in bodybuilding, you don’t need to be narcissistic.

Accomplishing your goals in weight training can be achieved through various styles of training, dependent on what your goals are. Today I will talk about high intensity weight training and your goals for 2020. Finding a good workout program that works for you and sticking with it can be difficult for some.

Quite often people will try to find the path of least resistance, this is similar to water that runs down hill, it is a normal tendency for people to look for the easiest route to achieving their goals in the shortest period, this has often led to the illegal use of steroids or any other perceived means to achieving one’s results by an unnatural process.

In order to achieve the prescribed results to achieving your goals, you need to train hard and believe in yourself and follow daily goals, in order to be true to yourself and the sport you love, it may not always be the best choice to follow the path of least resistance.

Following the path of least resistance is like trying to find an easy route to achieving what you desire without really having to work hard for it. In order to achieve your goals in weight training, it will take hours of dedication and hard work, if you are planning on incorporating high intensity weight training into your workout program, this will take even more hard work because you are intensifying your training which will indeed increase your results.

What is high intensity weight training?

The typical kind of training that one might think of when talking about high intensity is (HIIT) high intensity interval training, HIIT training is a form of training that you can use weights but is most generally performed without weights and is more of the aerobic type of training for physical fitness and/or weight loss.

The type of high intensity training that i will talk about today is that which is performed with weights. The typical type of weight training program is generally performed with straight sets with a standard amount of rest between sets such as 60-90 seconds between sets, but their are different strategies in performing weight training with high intensity.


Two sets of different exercises performed back to back with no rest in between. A super set can consist of exercises for different body parts (such as chest and back or quads and shoulders) or the same muscle group (as in two bicep exercises).

For example, if you were to perform a super set for biceps and shoulders, you could perform barbell curls with side laterals. Barbell curls will concentrate solely on biceps, while side laterals will work solely on the side head of the deltoid.

First grasp a barbell and perform the barbell curls until failure, in other words perform the exercise until you can no longer go any further. Once you have finished the set of barbell curls, immediately set the barbell down and grab a pair of dumbbells for side laterals.

Now you are going to perform the second half of your super set by performing side laterals. Start with the dumbbells at your sides and raise the dumbbells until they are a minimum of shoulder level. Perform this exercise until failure and once you have finished, then you will have performed one full super set.

After you have finished one super set, you should rest for no longer than 60 to 90 seconds.

Giant sets

Four or more exercises for one body part performed consecutively without resting between exercises. While a super set can incorporate two different muscle groups, the official definition of a giant set involves only one, whether it be shoulders, chest, back, or legs.

An example of performing giant sets for shoulders could include dumbbell presses, side laterals, rear laterals and upright rows. Each of these exercises will target all three heads of the deltoid, and when you perform these exercises, they should all be performed back-to-back with no rest in between.

Once you have finished performing all four exercises consecutively, you should rest no longer than two minutes.


A set where, after reaching failure with the initial load, the weight is immediately decreased and reps are performed to failure once again. The set is either finished at this point or multiple drop sets are performed, where the weight is decreased further and failure is reached each time.

An example of doing drop sets could be the cable rows, first you start out with a weight that you can perform between 10 to 12 repetitions, once you have performed this exercise to failure, immediately set the weight down, pop the pin into the next lightest weight and continue lifting until failure. You can perform this for as many times until you have exhausted yourself, typically 4 to 6 sets.

Another perfect example of performing drop sets can also go by another name, and that is down the rack. Down the rack will follow the same principle. First you start out with a weight that you can only do between 10 to 12 repetitions. Once you have performed this until failure, then drop down to the next lower weight and rep out as far as you can perform the same exercise.

You will want to perform this as many times as you can until you reach exhaustion. You will typically want to rest no longer than 2 minutes per set.


Weight training and building muscle will always take a lot of hard work and dedication, but when you follow a high intensity training program such as the principles that I laid out above will require more intensity and more energy in your workouts, so when you get into the gym, get ready to pummel your muscles with a high intensity workout’s such as super sets, giant sets and drop sets and be prepared to give it your all.

When following a high intensity weight training program that involves any of these high intensity principles, you will need to follow a higher caloric diet to promote muscle growth. High protein content sch as chicken, fish and tuna are all good sources as well as Greek yogurt, milk and eggs.

You will need a good amount of energizing carbohydrates to fuel your system to help power you through your workouts such as plenty of fresh fruits and vegetables, pasta and rice are other great sources as well as potatoes and beans.

When following a high intensity training program for building muscle, it is also a good idea to get a good supplementation plan going as this will help to induce your system with the nutrients and muscle building fuel that it needs to see maximal gains.

For a review on supplementation, you can get some facts here.

If you have any questions or concerns, please post them here and I will be sure to get back to you as soon as possible.

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