Training Intensity

How hard do you think you are training now?

INTENSITY - Its one of these terms we hear thrown around gyms today as often as you hear the term 'protein shake'. But if you asked most people, they would have a hard time in actually giving you a sound definition. Many people think that the 'longer' you spend in the gym (your workout in regards to number of sets and training time), the higher your training intensity. Well Intensity is directly related to training volume, but not in the way most people think.

You see, when your training intensity is high, your workout volume will be low because intensity is best defined as putting all of your physical, mental and emotional energies into every single rep of every single workout! The harder your train, the shorter your workout will be because you can not maintain that level of output for a very long time. In fact, in my opinion if you can perform any more then about 8 sets maximum for a body-part (they are working sets) then you are not working out as hard as you could be.

I remember reading a quote once and I could not agree with it more:

"You can either train hard, or train long - but you cannot do both"

Training intensity IS directly related to potential results. The more effort you put forth, the greater muscular response you can hope to generate. It's that easy. Train hard, supply the right nutritional requirements afterwards and growth will be yours.

With intensity, I believe it can be broken down into 3 stages. The definition of giving 100% effort would be to go through each of these stages and nothing less to hit true momentary muscular failure. If you fail to do so, you will not trigger your highest potential for maximal growth.

So what are the 3 stages of intensity in relation to training:

Physical Intensity: is the 1st stage of intensity we will experience when we start a muscle building set. As an example, we will use the bench press with a weight in which we reach full muscular failure at the 6th rep. The first 2 reps are pretty easy. There is nothing too difficult here. But by the time we get to the 3rd, things are getting tough. On the 3rd rep you are really starting to feel the strain and you push that little bit harder. By the 4th rep, you are giving everything you have to complete the rep. You are utilizing all of your physical strength, or what you perceive as your maximum, to get the job done.

By the time you get to the top, you feel physically spent and your muscles are starting to feel like jelly - this is physical Intensity.

Mental Intensity: The mind is stronger than the body! To get the best from your training you must be prepared to push the envelope and always strive to improve on your last performance. Man is generally lazy, and by the time he reaches 100% physical intensity, he wants to put the bar down and grab a beer. Not the case. This is the time when you need to have a clear image in your mind of who you are and what you are trying to accomplish from your training. You know you need to move forward. You need to mentally zero in on your target and have a clear image of what you are trying to achieve.

Back to the exercise... At the top of the 4th you are physically stuffed but you want more. You know that YOU WILL IMPROVE, and by completing another rep will get you closer to your goal. You dig deep, and slowly lower the bar. By the time it gets to your chest, you are completely focused on getting this 5th rep up, and you push with everything you have. You focus here is incredible and nothing can slow you down - I WILL GET THE WEIGHT UP! You only manage to get this bar up by sheer determination and a iron will to succeed. Your mental drive is now on par with your physical output  - welcome to full Mental Intensity and application.

Emotional Intensity: This is the final level of intensity that must be reached to achieve maximum stimulus. This stage goes far beyond simple focus and execution, this is a unrivaled determination to succeed. By the time you get to this stage, the 6th and final rep, nothing else matters. The gym could be burning down around you, but that doesn't matter, cause you will not leave until to complete this rep. You would rather die than face the humiliation from not only your peers, but from your self, for failing. By now, this has become personal and you are willing to pay any price to ensure that you get the weight up - nothing can stop you.

By the time you complete the 5th, you are stuffed. You were buggered after 4 but now is different. Not only are you physically tired but mentally drained as well - you know the feeling, by the end of the set you just want to give up. But that's not an option because you will not settle then anything less then your absolute. It is only at this stage that the set becoming effective.

You lower the bar for the 6th and final time. You explode back up and the bar seems to not even move, even though it is - just. Your spotter is there with their hands on the bar ready for anything, but they are not helping you. Somehow though, you tell them that it's 'all yours'! So you use every part of your entire being to move that weight. Every drop of physical energy, every focused thought you have, and every emotion you have cursing through your body. Slowly, but surely, the weight moves, and in what seems like an eternity, you complete the rep. One set down.

This is the level of intensity that I believe is required to make impressive changes to your physique. Yes it is hard and yes it can sometimes be scary, but don't let that stop you. Once you achieve TRUE 100% INTENSITY, you will never look back.