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Intensity
Author: Certified HyperStrike Trainers
What is "Intensity"?
Intensity is a word that is often thrown around at the gym. But what is intensity? There are many different definitions. The most useful definition for training purposes is:
Intensity = percentage of your one rep max (1RM).
What is "Volume"?
The other term we have to define here is volume. Volume is how many sets, reps, etc. that you are doing. Easy enough?
Intensity and volume are the two major variables, which you control, that will directly impact your results.
How are they related?
Intensity and volume are inversely proportional. When you have a high volume workout the intensity will be lower that when you do a low volume workout. For example: if I want to beat my 1RM for the back squat, I will not do very may sets or reps. Conversely, if I want to do a set of 20 back squats I will use a weight significantly lighter than my 1RM.
So how does this affect your results?
Not enough intensity or volume and you will never get anywhere. Too much intensity or volume and you will burn out and possibly hurt yourself. The trick is to balance the volume and intensity to maximize your workout. For example, during your max strength phase you will do lower volume and higher intensity. During a strength endurance phase you will use higher volume and lower intensity.
Now, you don’t have to be a math wiz and figure out exactly what intensity you are working at, a rough calculation (not a wild guess) will do. When you are up near 100% intensity the volume stays relatively low. If you are working with lighter weights you have to compensate with higher volume.
One final thought.
There is no magic combination of intensity and volume. You should use many different combinations as you progress through your training. This is another way you can add variety to your training.
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