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Techniques to Increase
Weight Training Intensity

If you examine the trainer who is seemingly doing everything right but failing to make notable progress, the problem can often be traced to a lack of weight training intensity. It is intensity, putting forth true 100% effort in each set, that best encourages muscle growth.

100% effort is hard to teach. It has to come from within the trainer. As Sean Nalewanyj explains in the following article, true intensity can cause some discomfort. Successful trainers learn to thrive on that pain while the frustrated often never realize that their frustrations should be blamed not on their routine make-up but on the simple fact that they don't train hard ebnough to inspire muscle building.

Sean provides some excellent mental techniques below on exactly how to convince yourself to endure the pain and push that last important rep up. Kicking your weight training intensity up a notch is the quickest way to get growing. And if you're ready for a complete intense approach to significant gains, check out Sean's, Muscle Gain Truth System. It is a solid plan and can help you build major muscle fast.

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8 Sure-Fire Mental Techniques For
Blocking Out Training Discomfort

By Sean Nalewanyj

Let’s face it; intense weight training is no easy task. It’s no secret that if you want to see dramatic results in both muscle size and strength, you must be willing to push yourself to the limit every time you enter the gym.

This is one of the biggest reasons why most people don’t see the muscle-building results they desire; they just plain don’t train hard enough. And why don’t they? Here’s why…

It’s painful. It’s uncomfortable. It’s downright gut wrenching.

Too bad, so sad, my friend, because if you want real muscle gains then you’ll have to rise above and conquer the natural feeling of pain that is associated with intense sessions in the gym.

Luckily there are a few special techniques you can use to “mentally numb” these feelings and to blast through the pain barriers that separate you from the gains you deserve. Give some of the following methods a try and I think you’ll be pleased with the results:

1) Life-Threatening Situations - In the middle of your set, transport yourself to a life-or-death situation where your life or someone else's life depends on your ability to move the weight. For example, when performing chin-ups you could pretend that you are hanging from a cliff, or while deadlifting you could imagine that you are rescuing someone who is trapped underneath a car.

2) Magnetic Force - Pretend that the weights you are using are powerful magnets that are being attracted in the opposite direction. If you're performing a bench press, imagine that the bar is a magnet being attracted to the ceiling.

3) Envision Your Muscles - Remember that your purpose in the gym is to break down your muscle fibers in order to trigger an adaptive response from your body. While performing your sets, visualize what is happening inside of your muscle tissue. Imagine the fibers tearing and being engorged with blood and nutrients and realize that these processes will equate to muscular growth.

4) Have Someone Watch You - I'm not talking about using a spotter here, I'm simply talking about having a friend or training partner watch you perform your set. We usually tend to push ourselves harder when we know that someone is watching.

5) Positive/Negative Force - For pushing exercises, imagine that you are moving something negative away from yourself. You can associate anything with this: someone you don't like, a negative emotion or something material. For pulling exercises, imagine that you are bringing something positive towards yourself. It could be money, someone you love or a positive feeling.

6) Set Ridiculous Goals - If you need to perform 7 reps on a given set, imagine that your goal is to perform 100. Don't just tell yourself this; believe it. As you begin to perform your set, truly convince yourself that you will perform 100 reps.

7) Close Your Eyes - This should only be applied on certain exercises that are very simple to perform. You definitely wouldn't want to employ this technique when squatting or deadlifting. On other, simpler exercises, try closing your eyes. This will block out all of your visual stimuli and will allow you to focus 100% on performing the exercise.

8) Pretend It's Someone Else's Pain - Training to failure is physically discomforting. While you are approaching muscular failure, pretend that the pain you are experiencing is also being felt by someone that you dislike. The harder you push, the more pain you will transfer to them. It may seem like a cold-blooded technique, but it works.

If you're ready to put these techniques to use in the gym, click the link below and visit my website. I'll teach you several more of these psychological strategies and will provide you with a step-by-step workout plan that you can follow...

About The Author:

Sean Nalewanyj is a bodybuilding expert and writer of the top-selling Internet Bodybuilding E-Book: The Truth About Building Muscle.

The e-book teaches you how to build the greatest amount of lean muscle mass and strength possible in the shortest period of time.

Read my review of Sean Nalewanyj's The Truth About Building Muscle

Check out more on Sean Nalewanyj and a listing of the other articles he's contributed to this site