There’s a fine line between training like a madman, and training foolishly. Likewise, you walk a tight rope between training safely and failing to push your muscles to growth. Many bodybuilders have long worried they were training too safe, not safely enough, too heavy, too light, and more. Others just go into the weight room and throw some weights around, training in a chaotic manner and essentially wrecking the weight room in the process. It seems that this group of kamikaze trainers is typically more likely to sustain injuries, and the safe, cautious lifters are the ones who never seem to make serious gains.

Can there be a middle ground? Is there a manner of training which would allow the bodybuilder to demolish the weights, but do so in a controlled manner? Of course there is. Here are some tips for training with insane intensity – but doing it safely.

Warm Up

You can garner a lot of forgiveness for shoddy form and poor technique by simply spending 5 minutes on the treadmill, and one set of each compound movement with light weights. Warming up takes away a lot of the danger factors which lead to injuries, meaning you can lift as dangerously as you wish and still probably stay safe.

Use A Partner

Find someone with just a tad more common sense than you have in the weight room. He can be the voice of reason, and you can be the intensity source. It helps to have someone nearby to check you when you’re into the moment and mentally and emotionally confident of something which your body is not physically capable of doing. Plus, if you do ever fail on a movement, he’ll be there to keep the weight from seriously hurting you.

Peak Contraction

At the absolute top of the movement, pause for one full second before bringin the weight down. This will remove the momentum form the movement, and ensure that your muscles are doing the work, and not your back, hips, or tendons.

Slow Ride Down

The negative is the part of the repetition where you lower the weight from the peak point of contraction, back to the starting position. Fight that weight all the way down. That can usually be done safely and without major risk of any injury, and it’s extremely effective for increasing strength levels, which will help you on the positive part of the movement the next time you are in the gym.

Back To The Wall

Standing with your back against the wall for movements such as standing barbell curls and shoulder dumbbell front raises will help to eliminate some of the poor form which comes with training like a madman – and make the movement for effective for muscle growth as well!

Up The NOS

NOS drinks are becoming very popular in gyms these days. Pop a few pills 45 minutes before your workout, then another 3 right before you train, and enjoy a nice lasting pump. They’re madness in a pill, and very safe and popular. Give them a shot!

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