Two guys (or girls for that matter) can do the same
exact fitness routine with the exercises, the same
number of sets, and the same number of reps, yet still
have two completely different outcomes as for positiveresults (not accounting for genetic differences or
anabolic aids).
How?
The intensity of how each rep and set of each exercise
is done. You've probably heard the phrase "you get out
what you put in." That is the heart of intensity.
Intensity is very difficult to put into words. You
either get it or you don't. According to the
dictionary, intensity is the extreme degree of
strength, force, energy, or feeling. A measure of the
amount of energy transmitted.
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Exceptionally great
concentration, power, or force. Intensity is all of
these. All of these make a difference in your workouts.
Intensity goes hand in hand with overload. Sure, just
plain overloading the muscles with more weight will
increase your strength and muscularity to a degree.
Training
Train intensely with progressive overload together and
the stress produced on the muscles will force them to
adapt and grow bigger and stronger. A certain synergy
(working well together) is created.
Intensity involves a certain mind-body connection. It
is both mental and physical. You literally have to feel
the rep, feel the range of motion, and feel the stress
on the muscles. Sounds corny, but if you are doing the
exercise just to get it done, you will not see good
results.
You know when you have a really INTENSE
workout. I am willing to bet that this was also a
really GOOD workout. You remain focused, nothing
distracts you, and each and every rep feels light.
Everything just goes perfectly. This is intensity.
No
matter which exercise it is you are doing, it will
benefit if you use the utmost intensity while doing it.
When you can continuously harness this intensity, the
gains you make will truly amaze you.
Studies
Past studies have
shown that the likelihood of injury to the body is
reduced as the degree of intensity is increased. If you
are comfortable with the intensity you currently use,
KICK IT UP, USE MORE. Always try to outdo yourself. Try
to hit a higher "peak." This is what separates modest
gains from superb gains.
You must have the desire to change your body from where
it is now. Without desire, you are setting yourself up
for failure. You must want your goal bad enough that
you are willing to endure some short-term pain to
receive these goals.
Link pleasure to working out and
pain to missing workouts. You must condition your mind.
Stop talking yourself out of going to the gym and start
talking yourself into it. With this program, you have
been given a point in the right direction; you now must
put forth the effort to go where you want to go. Soon I
will offer a list of exercises to do.
If you do them
just to get them done without putting forth a complete,
intense effort, I will not be surprised if you do not
reach your fitness goals. I would be more surprised if
you did reach them.
The most effective repetition range for most, if not
all, exercises is four to six repetitions. It is much
easier to maintain maximum intensity for lower reps
than it is for higher reps. These short, intense bursts
of energy with maximum overload are what will cause
future muscle growth.
Your Workout
Keeping your workout close to 30-45 minutes will allow
you to maintain maximum intensity throughout the
workout. It is very difficult, if not impossible, to
work out with extreme intensity for an hour.
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Only training one or two muscle groups per workout will
allow you to focus more intensely on those groups.
Never train the whole body in one workout. How can you
possibly maintain maximum intensity this way?
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Intense exercise significantly affects the release of
growth hormone and other anabolic (muscle-building)
hormones in the body. Once again, these short, intense
bursts of exercise are a catalyst for growth hormone
release.
There are going to be days that you do not feel like
going to the gym. There will often be legitimate
excuses why you shouldn't. Family emergencies, an
injury, and sickness are a few.
No Excuses
But not going because
you just don't feel like it is no excuse. By all means,
if you are nursing an injury or the flu, stay in bed at home and
rest. Any form of physical activity under these
conditions would put you further behind.
If you are just a little tired or fatigued or had a bad
day at work, do not allow your mind to talk your body
into skipping your planned workout. It should not be
that easy to just want to miss a workout. If you are
tired from working a long day, often times a good,
intense workout is the perfect remedy to make you feel
better.
I do not necessarily advocate using supplements for
energy before a workout, but sometimes you need a kick
in the pants to get going. A coffee shortly before
working out may give you that extra boost that is
needed to get you through a workout.
Energy-enhancers
I have tried many
"energy-enhancers" on the market, and some are quite
powerful, but they should not be used with any
regularity. Try to "naturally" get pumped up for your
workout. That is why it is important to have strong
reasons for wanting to go to the gym. You must have a
"driving force" to keep you going when the going gets
tough.
From this point on, make the pact to yourself that each
and every REP, SET, and EXERCISE you do will be with
the utmost intensity. When it is time to do your set,
it is ALL business. Focus on the task at hand, moving
as much weight as you can with as much energy as you
can.
While you are doing your set, nothing else in the
world matters but performing this set to the best of
your ability. Once it's done, you cannot get it back.
It is just you and the exercise.
You want to
consistently try to hit a new "high peak" when doing an
exercise. Warm-ups can lack a certain bit of intensity
for it is more important to train intensely on your
heavy sets, but your warm-ups should not lack focus.
Working out with the utmost intensity is the deciding
factor between getting results and wasting your time.
Thanks,
shawn@shawnlebrunfitness.com
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