Be careful & use sparingly
Well, have you found one or the other technique that you did not know yet and that you would like to try out? There is nothing more satisfying in training than the feeling that you have exhausted the target musculature in the end and set a proper growth stimulus.
But beware: intensity techniques are a major burden on the central nervous system (CNS), and can do the opposite if used too often and too much in training. In this case, you simply burn out and over time you will feel the typical symptoms of over-reaching, which are often referred to as the term “overtraining”. Your performance begins to stagnate or sink, you have an increased resting heart rate, feel lethargic, often have muscle and tendon discomfort or ailing with constant colds.
The big danger of overtraining is that you do not recognize this as such, or even try in infinite ambition to train even harder. This of course does not lead to success, but will only worsen the condition and can lead to injuries or even depression. In order to avoid this condition, you should precisely dose the use of intensity techniques. If you have already passed the point, then a break of one to two weeks is generally better than going through the wall with your head. It’s better to recognize symptoms early and take a foot off the gas, than taking long periods of stagnation or even inflammation of the tendons and joints.
Especially beginners and the more advanced ones should always keep in mind that for the success of muscle growth, it is primarily important to continuously increase the weights used and progress from workout to workout. As long as this is the case, the use of intensity techniques will bring only limited success. It is only when you reach a limit at some point in time, you should consider the use of intensity techniques. In this case, you simply build in an intensity technique for exercises where you hit a plateau for every second or third workout. This is already enough to give your body a new growth stimulus.
Advanced and competitive athletes, on the other hand, train at a different level and are often over-motivated, simply by incorporating too many of the above techniques into too many exercises and sets. Here it can be helpful to include them step by step. Let’s say you plan for a workout routine with the duration of 12 weeks. In this case, in the first four weeks, you could schedule an intensity technique in the last set of an exercise. Starting at week five, you will expand the number to two sets and only in the last four weeks of a plan you will go full throttle. Afterwards start over with another workout routine according to the same pattern. This way, you can continuously increase the intensity at a high level and reduce the risk of burnout.