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6 Intense Workout Routines

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Looking for an intense workout routines that is off the well-worn path? Tired of the same old uninspiring training splits, training techniques, and cookie cutter training approaches? Then look no further.

These 6 routines will satisfy your craving for something different. They are intense training approaches, and should not be performed by beginners. Nor should they be performed for extended periods of time. Try each routine – get to know it – then cycle them in every now to shock your body and break up training monotony.

But a warning! These routines will cause other gym members to stop dead in their tracks and stare. And once they pick their jaws up off the ground, you will be hit with a barrage of questions.

German Volume Training

German volume training is the very definition of an intense workout. Instead of performing a set, taking a long rest, and knocking out another, German volume training has you perform 10 total sets – with only 60 to 90 seconds of rest between each set. Sounds relatively easy, doesn’t it?

Far from it. By set 5 on squat day, you’ll start to see your life passing before your eyes. After 10 sets of squats, you’ll start hallucinating. 30 minutes after your squat workout is finished, you’ll be wondering how the heck you’re going to drive home. And 6 days later, when your quads are still sore, you’ll consider trading in the sport of bodybuilding for knitting.

hypergrowthHyper Growth

The Hyper Growth Muscle Mass System, created by Doberman Dan (if that doesn’t scream intensity, I don’t know what does), is a distant cousin to German volume training.

The Hyper Growth routine also involves shortened rest period between sets, as well as higher volume. But Hyper Growth is also very scientific in its approach to training volume, training time, and workout splits.

Hyper Growth is a routine that delivers results, and muscle soreness, in a convenient, one hour package

Doggcrapp Training

Doggcrapp training, or DC training, is an intense workout system that doesn’t play around. Workouts are short (well, shorter then 90-120 minute volume training marathons), but excruciatingly painful.

DC training utilizes rest pause training and slow, 6 second negatives, to punish your body into submission. On top of this, the DC training style also swears by 20 rep squats and more frequent workouts.

You might be in and out of the gym more quickly with DC training, but you’ll be back in 4 short days to hammer the same body parts all over again.


HIT, or high intensity training, may very well be the most controversial training system on the planet. But despite the forum prattling that pits HIT Jedis versus Multi-Set Saviors, HIT is a very intense and effective approach to training.

High intensity training advocates full body workouts, consisting of 8-12 exercises per day. Trainees perform 1 set per exercise, training to failure on each set. Other training techniques – such as slow negatives and post-failure techniques – can also be incorporated into a HIT workout to up the ante.

Mike Mentzer’s Heavy Duty

Mike Mentzer’s Heavy Duty training is a HIT routine on steroids. It’s an extremely intense approach to training, and focuses on slower rep, non-momental sets performed to failure.

Heavy Duty workouts are very brief, ultra-taxing, and demand greater recovery periods. Generally, you perform only one set to failure per exercise.

Mr. Olympia Dorian Yates trained with a derivative style of Heavy Duty training. Despite this, the validity of Mentzer’s training system is a highly debated topic.

Demon Training

If ever there was a training system carved in the very bowels of hell itself, it would be Demon training. While the previous 5 workout routines are intense – and aren’t for lightweights – Demon training is the king of all intense weight training routines.

In Demon training, you train to failure on a set, then knock out 8 forced reps with that weight. Then, without resting, you drop the weight and perform more reps to failure, then more forced reps. As if twice through this cycle wasn’t enough, you drop the weight a second time, and do it all over again.

And after you recover from this hellacious journey into pain, you perform yet another macro set.

Steve Shaw

Steve Shaw is the primary content manager for Muscle and Brawn.

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  • marleen bishop Jan 16,2013 at 2:24 am

    I’m going to definitely try this German training. 10×10 ….. I can only imagine. Thanks

  • adadasad Nov 18,2012 at 8:22 am

    ment to say “high volue”…

  • adadasad Nov 18,2012 at 8:19 am

    “Mike Mentzer’s Heavy Duty training is a HIT routine on steroids.”

    That’s bull ****. Where did u dig out “on steroids”? dont lie to people, its ment speciicly for non-steroid users. volume training (20-30 sets per muscle) is for steroids users… Lamer!

    • Carl Dec 16,2013 at 12:13 pm

      Wow. I think you lost something in the translation. Saying Heavy Duty is HIT on steroids is merely an expression, meaning that it is much more intense than HIT. He is not stating it is for people who take steroids. Hope this helps.

      • Jack May 11,2015 at 2:23 pm

        It’s a figure of speech

  • Primary Reasons to Workout Regularly Oct 8,2012 at 7:10 am

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  • vlad Apr 30,2011 at 2:11 am

    wow on demon training.. heavy duty goes a litle beyond that. Fail positive, fail static and fail negative, means can’t even lower the weight.

  • […] Looking for an intense workout routines that is off the well-worn path? … The Hyper Growth Muscle Mass System, created by Doberman Dan (if that … […] […]

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