Applied Intensity
December 28th 2006 12:36
If you were with me yesterday you know that intensity is the key. Let's say you accept my premise that fitness is based on intensity. How do you go about applying intensity to your personal fitness goals? Today, then, a discussion of intensity in the gym.
If you are a runner, intensity means running faster. The cyclist knows that intensity is bigger gears and higher rpms. The ultimate of intensity for these two sports is thus as fast as you can for as long as you can. What is the analog for weight training? Its less time between sets, more weight in each set, and more repetitions in each set: as much as you can as fast as you can. You may be asking: "Is that all?" That's it. Yes, it is really tough to do this. And yes, this combination is more than 95% of all weight trainers are willing to take on.
How do you apply this intensity? First, you must limit your gym time. You must accomplish a workout in less time rather than more and this must be your controlling principal. Second, you must constantly be fiddling with repetitions and poundage. You must never fall into a rep and poundage pattern from which you do not emerge for weeks at a time. Third, you must give your body a chance to get with the program before you push it over the limit and lose time to fatigue and injury.
One set a minute will fulfill the first requirement. That is fast, if you factor in moving and putting your weights away when you are done. You cannot apply this principal by doing five sets of the very same curls in two minutes. You will have to use a body part split routine in which only two or three body parts are worked at a time. You will be able to work fast and efficiently if you work two body parts at a time only if those parts are not much involved in each other's work- calves and back or chest, shoulders and quadriceps, chest and hamstrings. Take one of these pairs and do a set for one part and immediately do a set of the other and then back to the first again. 15 minutes and about 12 sets later you'll get the idea. The magazine publisher Joe Weider gave this technique the name "super sets," I prefer the less hyperbolic "double sets."
I recommend that you apply my second requirement-repetitions and weight-by using varying repetitions schemes. On the first day do 15 reps, the next time you train that body part do 10, and 6 on the third. This will require that you choose weights that are compatible with your rep scheme. You will thus be alternating between very heavy weights and light weights. Try this and in a few weeks you will see that the higher reps actually increase the amount of weight you can use on heavy days and heavy days help you increase the number of repetitions on light days. Always seek to increase the weight, but don't break the rep scheme.
Finally, intensity cannot be sustained. The successful are able to balance very intense work with intense rest. You have to back off your workouts even though you are only at it for 15-30 minutes at a time. Days off are vital. Fast, intense and out. Your servant, as always.
If you are a runner, intensity means running faster. The cyclist knows that intensity is bigger gears and higher rpms. The ultimate of intensity for these two sports is thus as fast as you can for as long as you can. What is the analog for weight training? Its less time between sets, more weight in each set, and more repetitions in each set: as much as you can as fast as you can. You may be asking: "Is that all?" That's it. Yes, it is really tough to do this. And yes, this combination is more than 95% of all weight trainers are willing to take on.
How do you apply this intensity? First, you must limit your gym time. You must accomplish a workout in less time rather than more and this must be your controlling principal. Second, you must constantly be fiddling with repetitions and poundage. You must never fall into a rep and poundage pattern from which you do not emerge for weeks at a time. Third, you must give your body a chance to get with the program before you push it over the limit and lose time to fatigue and injury.
One set a minute will fulfill the first requirement. That is fast, if you factor in moving and putting your weights away when you are done. You cannot apply this principal by doing five sets of the very same curls in two minutes. You will have to use a body part split routine in which only two or three body parts are worked at a time. You will be able to work fast and efficiently if you work two body parts at a time only if those parts are not much involved in each other's work- calves and back or chest, shoulders and quadriceps, chest and hamstrings. Take one of these pairs and do a set for one part and immediately do a set of the other and then back to the first again. 15 minutes and about 12 sets later you'll get the idea. The magazine publisher Joe Weider gave this technique the name "super sets," I prefer the less hyperbolic "double sets."
I recommend that you apply my second requirement-repetitions and weight-by using varying repetitions schemes. On the first day do 15 reps, the next time you train that body part do 10, and 6 on the third. This will require that you choose weights that are compatible with your rep scheme. You will thus be alternating between very heavy weights and light weights. Try this and in a few weeks you will see that the higher reps actually increase the amount of weight you can use on heavy days and heavy days help you increase the number of repetitions on light days. Always seek to increase the weight, but don't break the rep scheme.
Finally, intensity cannot be sustained. The successful are able to balance very intense work with intense rest. You have to back off your workouts even though you are only at it for 15-30 minutes at a time. Days off are vital. Fast, intense and out. Your servant, as always.
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