Intensity Overload Principle and Misconceptions about Intensity Training


Gradual increments in intensity one of the best stimuli for development of muscle mass and power. But do we really know what the hell does the word even mean?

Off course we do!

It’s when we do the High Intensity moves right?

NO! That’s when, I asked like, WHAT is “intensity”, like seriously?

Ugh… When you do HIT?

Wrong again, that was the same answer as before. In reality “intensity” is something measurable, something that can be altered and added upon each session and each week. Intensity is measurable just like how volume is measurable. Saying that “Intensity is when you do HIT” is NOT measurable but anyways that is what you would probably hear everyone say.

mentzer and dorian yates HIT with hammers

………………………………………………………………………………………………………………………………………….

When volume training became popular back in Arnold’s time, you’d see lifters hoisting weights endlessly for hours without even knowing crap about what volume really is. Worse when HIT became popular, people would do HIT training (nothing wrong with that) without knowing shit what intensity actually means.

In terms of weight training: Intensity refers to the amount of work required to achieve the activity, and is proportional to the mass of the weights being lifted. –Wikipedia

Simply put intensity is the amount of resistance (the poundage)

…………………………………………………………………………………………………………………………………………………………

More intensity means you are lifting HEAVIER!!!!

It’s That SIMPLE!!!

 

e.g. When you deadlifted 300 pounds last week and then you did 301 pounds thus week, then your intensity now is greater than that of last week even if that’s just a one pound increment.

DAMN short, that’s it! Yes you might be confused when you hear HIT when it refers to “High Intensity Training” although yes, the point of HIT is to ensure that you are working HARD every rep it actually refers to “Intensity of Effort” which is another variable that you can play around with to attain gradual muscle overload – and that is an article for another day.

So here’s what an Intensity-Oriented lifting would look like:

Week 1 squats:

5 sets of 200 lbs for 15 reps

Week 2 Squats:

5 sets of 205 lbs for 15 reps

If you cannot complete the prescribed amount of reps that’s okay, just keep with the weight until you can do 15 with it, then once you do (on your own) then you can increase the weight another 5 pounds (2 pieces of 2.5lbs plates) and that’s how you do overload muscle with intensity.

The rep range:

Another thing about intensity is your rep range. The rep range should depend on the goal and should be specific to the ends that you deem to be desirable.

-For power, stick with 5 by 5’s which is by far the most reliable method, then gradually increase the poundage

-For muscle hypertrophy 10 should be the minimum and 12 for upper body/15 for lower body exercises; once you hit the upper limit for the move, then you should increase the weight and add a plate or two.

 

note: You will learn that those puny 2.5 pound plates will be your best friend in this endeavor.

You will find that adding 2.5 plate each side of the barbell each week is a highly reliable method for achieving

What do you think? Do you use intensity as a variable to overload your muscle? Do you think it’s the best variable to achieve overload? Share your reactions on the comments section below.

Till next time, eat your eggs INTENSLY, A-Lifters!

A-Lifter- Don't forget to leave your comment/feedback below.  If this article was helpful, I am sure our book Real Talk Muscle will help you even more in your quest for muscle gain. Check it out you can read the first few chapters as well.
Related Posts Plugin for WordPress, Blogger...
How to Increase Flexibility - MuscleHeads Should Stretch
Proof that Healthy Living is NOT EXPENSIVE - Ergogenic foods are cheaper than fastfood
Find me on Google+ Ironthumb

Gain Access to Our Hardcore no BS Insider Lifting Updates and Newsletter NO CHARGE - these are worth THOUSANDS of $$dollars of PT package

* indicates required

Leave a Reply

Your email address will not be published. Required fields are marked *