Intensity - The Key to Muscle Growth
Intensity is defined as exceptionally great concentration, power or force. It is what separates those who make modest gains over the years from those who make massive gains, year in and year out. If you look around the gym, it is easy to spot the people that train with a lot of intensity. Training with maximum intensity will literally force your muscles to grow; it leaves them no choice. They have to adapt; they have to grow. Intensity and overload is the key to muscle growth. Don't expect to see gains if you spend your time in the gym socializing, reading, or watching television.
The amount of stimulation you are able to deliver to your muscles will effect how much they respond and develop. It is not enough to simply put in intense effort and try harder by going through the motions and using momentum. Increasing the weight without controlling the movement will not produce results. You have to master exercise executions and implement training techniques. Channel your intensity efficiently. Drive through the pain, but not at the cost of losing form and concentration.
Intensity is almost more of a psychological factor than a physiological one. It is generated from the degree of your motivation: how badly you want to see gains. When your body screams "stop!" and you ignore the ache and keep going, you force your muscles to grow and respond. Intensity will be your key to success, regardless of what muscle group you are training.
The mental intensity you are able to generate will cause physiological effects. Muscle protein accumulation and repair occurs when the rate of protein synthesis increases. The rate of protein synthesis in the muscle depends on the rate of entry of amino acids into the muscle cells and the intensity and duration of muscle tension directly influences amino acid transport into the muscle cells. As the intensity and duration of muscle tension increases, amino acid uptake and the rate of protein synthesis increases. So while protein synthesis is the basis of building muscle, it can be increased by training with high intensity.
Time and workload are two factors that can be manipulated in order to increase intensity. Doing an increased amount of workload in the same time will surely make your workout more intense. You could also do the same amount of workload in less time. So add more weight to the bar, take shorter rest periods or do both to increase intensity. Again, do not do this at the expense of jeopardizing your form and concentration. Remember, motions mean nothing. Intensity is everything.
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Absolutely!!
Intensity & focus. Don't talk to me when i'm training. If we're not training together & you're asking a question, make sure it's only whether i'm done using the machine or how to do an exercise. You have just one chance, so make it good. If not, then catch me when i'm done!
This was one reason why nobody wanted to train with me back in St. Kitts. Intensity is the key to unlocking your potential when it comes to lifting. But some people just like to go to the gym & pose in the mirror all night long. But I suppose if they are happy with how they look, good for them...
This article is a very good message to send out to those who are struggling to re-shape their bodies & can't figure out how.
Another fantastic article
Another fantastic article james thank you
Stever's I have a good
Stever's I have a good feeling of who that is..lol. I remember that day. Some people just dont have the intensity and its so obvious...they try for a sort period of time, but eventaully they gear back to their normal pace. It's actually sad.
Well explained...I like to
Well explained...I like to add to that one with a quote from a Hero in this sport
"Intensity refers to the percentage of possible momentary muscular effort being excerted" - Mike Mentzer
MR
www.markusreinhardt.com
Perfect timing..
A friend just asked me today what he needs to do to put on size..
He gave me a run down of his nutrition. I feel he eats enough, and of quality foods, so I told him to look at his intensity during his workouts. Of course no one wants to hear that their intensity is lacking or sub-par, but if he's not making the gains he should be, and his nutrition is very sound (and his intake is very high), then its gotta be the workout intensity and/or routine.
His routine seemed pretty solid, at least solid enough to make gains off of... granted for a bodybuilder I would have recommended more for his chest, but from a size-building perspective it was pretty decent.
So he doesnt think his intensity is lacking, but let me give you an idea of what he does some days.
He asked to workout with Bobby and I one day on legs. So one Saturday morning he met up with is at the gym.
During our 5x5 squat, he did actually do all 5 sets, but I could tell he wasn't pushing himself with enough weight because he could have probably gotten 8 or 9 reps. After 5x5 squat was finally done, (which took about 30 minutes) he "went off on his own" for legs. Well the rest of his workout (while bobby and i were training our asses of) consisted of walking over to the kiosk at the gym, and standing there for like 45 minutes talking to his ex-girlfriend.
LOLOLOL. And today, he did BB Bench Press, 3 sets of 10. But when I asked him if he struggled on any of them, he said 'not really.' And he wonders why he doesnt make the gains he expects :(.
"Obsession is a term the lazy use to describe the dedicated" - Anon.
"Shoot for the stars, you might just reach the sky" - Unknown