There are many factors that come into play in any effective and efficient strength training program but intensity may be the most important factor of all.
Becoming leaner and stronger is not just about the exercises you do…but more importantly about how you do them.
Its form, focus and intensity that count.
Simply going through the motions as many people do only produces poor results, frustration and fatigue. In the end, it’s the formula for defeat.
Just like counting calories is now beginning to take a second seat to nutrient dense eating so too is high repetition in exercise being replaced with quality of intensity.
Intensity can be defined as a concentration of physical energy – the effort you put forth in any given moment. It begins with your undivided attention, the stronger your focus, the stronger your ability to concentrate energy. Intensity is further amplified by your desire, drive, motivation and will.
Finding the correct balance between using caution when exercising to prevent injuries and progressing in order to increase strength is mandatory. But, in general, the higher or greater the intensity the better the strength gains.
Intense effort breaks down muscle tissue at the cellular level and triggers an adaptive response: growth. The more intensity put forth, the greater the rate of improvement and the quicker you see results.
Performing with intensity through the first repetition is not all that hard, however sustaining that intensity with steadfast concentration through the final repetition is the real challenge. But, those that do so enjoy the results that follow.
Using aerobic mentality and training at low intensity levels, performing a high number of repetitions simply fatigues the muscles and does little to promote serious muscle development. Neither does simply performing a bench press or biceps curl necessarily make you stronger, leaner or more vibrant.
High intensity means working each muscle to the point of fatigue…when no more repetitions can be performed. The rule of thumb when selecting weight is to choose a weight that you are able to lift, using proper form, at least 10 times with effort, and no more than 15. If you can lift a weight more than 15 times, it’s too light.
Release the need for high repetitions. It is the quality of intensity that is the missing link for many in training.
If you truly want to maximize strength gains and minimize time spent in the gym then engaging fully with your training…using proper form, intense focus and intense output is what delivers the results you are after.
Using high intensity, a very small amount of training can quickly and effectively produce significant results in your muscle tone and strength.
Bottom line is this: Intensity is the main requirement, not an option for building lean muscle tissue. Lean muscle and strength gains come quickly when you use your time wisely.
Truth is, you can create the body you want without spending hours and hours at the gym.
Strength training a key component to looking and feeling young, it increases cognitive functions and our overall quality of life.
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