WHAT IS INTENSITY

themule · 11-08-2004, 10:25 AM

Hi all again, was going to put this one in the beginners section but i thought it might also be relevant here.

Understanding of what intensity is can often pose problems for people starting or in the early stages of bodybuilding/weightlifting. Intensity is not related to the amount of work you/we are doing or the production of power. It is really only a reflection of the percentage of momentary ability you/we actually use. The term Maximum Intensity basically means you are producing as much muscular force as you are physically capable of at a given moment. In this example intensity levels will be 100%, hence maximum intensity. Levels of intensity are constantly fluctuating during virtually all forms of exercise (EVEN IN THE BEDROOM), o.k. i will give an example, take someone lifting weights, doing a number of repetitions. In each instance that the weight is lifted, the amount of work performed and the energy consumed are the same. Everything remains constant, except the level of intensity. Each repetition has a direct effect on momentary levels of strength, either lowering them or increasing them. I believe, and im sure it as been proven, that intensity levels of 100% are the fastest way to increase strength. But the question is how the hell does someone who like i said is starting on a weightlifting/bodybuilding programme know if you are, in actual fact, producing this level of intensity?

The only way to do this is to go as high as you possibly can, to the point of failure. To put what i am saying in a nutshell, if you have performed as many repetitions as possible, and you/we find that doing even 1 more rep is absolutely impossible, then you will have reached 100% level of intensity during your last rep. The particular muscles in that exercise whichever is being done at the time have now been stimulated to their optimum levels.

The mistake either through inexperience or something other, that is made is stopping a few repetitions short of failure at that moment, basically this means that you will have stopped short of the threshold which leads to increased muscle growth and strength.

It is a physiological fact that increased resistance, which makes it possible to work at a higher level of intensity, is actually a prerequisite for muscle growth.(SORRY ABOUT THE BIG WORD). In for example an exercise where no added resistance is available, e.g. calisthenics, it is often possible to perform hundreds even thousands of reps. These exercises normally stop short of the point of muscle failure. It is obvious that these exercises are not going to be effective as far as increasing muscular strength and size goes, unless of course you add weights or they can be in some way made to reach desired levels of intensity.

As i said at the beginning of this post and most others i spend time on, trying to to get almost right before it comes on here, i think helps the people that are lost in some way to what they are doing and how it is done when they go through the motions of exercise, especially the beginners i know just how they feel, and am determined to give them what i never got. I hope you can understand and it helps in a small way.

Dave.

Anonymous · 15-08-2004, 11:44 AM

dave mate

how do you write these excellent posts

you definately have a talent

BBM · 16-08-2004, 11:22 AM

100% intensity=Performing 20 reps with your 20 rep max. 100% intensity=performing 1 rep with your 1 rep max. Etc.............and everything in between.

I'll have to disagree with you that training to failure(or with 100% intensity) will increase your strength. I am a strength trainer and I only train to failure about 10% of the time. As well I train my clients with the same principals. You must cycle your training with varying intensity as to not burn out your CNS. Although beginners can train at higher intensity for longer periods of time, intermediate and advanced lifters will quickly burn out.

Building muscle on the other hand may require a higher intensity and should not be mistaken with increasing strength.

Assuming tendons and ligaments are up to par, the diameter of the muscle fibers may dictate the maximum amount of strength a person can obtain(without increasing muscle fiber diameter), the CNS is what contracts these muscles, and the more fibers it recruits, the more weight will be moved. This is why you can have a guy with less muscle lifting more than a guy with more muscle(assuming that both guys have the same muscle, tendon and ligament attachments, etc....for a fair comparison).

Ric · 17-08-2004, 08:58 AM

Bump for BBM

themule · 17-08-2004, 11:18 AM

Hi BBM welcome to the board, it is actually directed at the beginner as i mentioned in my post, i only put the post here, really because the majority of beginners, look at most of the forums, interesting input nonetheless i take everyones replies advice non agreements etc, into account, and study them from a completely, neutral point of view, i am from the mike mentzer school if you like, and i suppose i take a lot of what he said, and i think in the same way, but as i said i am here to learn and to teach if i can, and again i welcome constructive criticism and will continue to analyse any errors i think i make, and strive to correct them where necessary.

Dave.

BBM · 17-08-2004, 12:03 PM

Mentzer definately had something going for bodybuilding. His style has been a "HIT" for many lifters(sorry, I couldn't help myself). Just remember that he was a bodybuilder and there is a signifigant difference between strength training and bodybuilding.

As far as teaching and learning, I think we all have something to learn and all have something to share.

themule · 17-08-2004, 02:28 PM

Hi BBM, absolutely its a shame i never got to meet Mentzer, one of the drawbacks of living in scotland, but as you said at the bottom of your post, true words spoken never said enough, its a great shame that people in this day and age, dont seem to want to find out more in depth about what they are undertaking, they just seem to want size and strength at as fastest pace possible, not realising that they could or will do more harm than good, i think i will start to post more regularly on the beginners section, at least when new starters view the forum, they will see what is what.

Dave.

11-08-2004, 10:25 AM	#1 (permalink)
themule Making Progress Join Date: Feb 2004 Location: scotland Posts: 540 Rep Power:	WHAT IS INTENSITY Hi all again, was going to put this one in the beginners section but i thought it might also be relevant here. Understanding of what intensity is can often pose problems for people starting or in the early stages of bodybuilding/weightlifting. Intensity is not related to the amount of work you/we are doing or the production of power. It is really only a reflection of the percentage of momentary ability you/we actually use. The term Maximum Intensity basically means you are producing as much muscular force as you are physically capable of at a given moment. In this example intensity levels will be 100%, hence maximum intensity. Levels of intensity are constantly fluctuating during virtually all forms of exercise (EVEN IN THE BEDROOM), o.k. i will give an example, take someone lifting weights, doing a number of repetitions. In each instance that the weight is lifted, the amount of work performed and the energy consumed are the same. Everything remains constant, except the level of intensity. Each repetition has a direct effect on momentary levels of strength, either lowering them or increasing them. I believe, and im sure it as been proven, that intensity levels of 100% are the fastest way to increase strength. But the question is how the hell does someone who like i said is starting on a weightlifting/bodybuilding programme know if you are, in actual fact, producing this level of intensity? The only way to do this is to go as high as you possibly can, to the point of failure. To put what i am saying in a nutshell, if you have performed as many repetitions as possible, and you/we find that doing even 1 more rep is absolutely impossible, then you will have reached 100% level of intensity during your last rep. The particular muscles in that exercise whichever is being done at the time have now been stimulated to their optimum levels. The mistake either through inexperience or something other, that is made is stopping a few repetitions short of failure at that moment, basically this means that you will have stopped short of the threshold which leads to increased muscle growth and strength. It is a physiological fact that increased resistance, which makes it possible to work at a higher level of intensity, is actually a prerequisite for muscle growth.(SORRY ABOUT THE BIG WORD). In for example an exercise where no added resistance is available, e.g. calisthenics, it is often possible to perform hundreds even thousands of reps. These exercises normally stop short of the point of muscle failure. It is obvious that these exercises are not going to be effective as far as increasing muscular strength and size goes, unless of course you add weights or they can be in some way made to reach desired levels of intensity. As i said at the beginning of this post and most others i spend time on, trying to to get almost right before it comes on here, i think helps the people that are lost in some way to what they are doing and how it is done when they go through the motions of exercise, especially the beginners i know just how they feel, and am determined to give them what i never got. I hope you can understand and it helps in a small way. Dave.

16-08-2004, 11:22 AM	#3 (permalink)
BBM Under Construction Join Date: Apr 2004 Location: So. Cal. Posts: 8 Rep Power:	100% intensity=Performing 20 reps with your 20 rep max. 100% intensity=performing 1 rep with your 1 rep max. Etc.............and everything in between. I'll have to disagree with you that training to failure(or with 100% intensity) will increase your strength. I am a strength trainer and I only train to failure about 10% of the time. As well I train my clients with the same principals. You must cycle your training with varying intensity as to not burn out your CNS. Although beginners can train at higher intensity for longer periods of time, intermediate and advanced lifters will quickly burn out. Building muscle on the other hand may require a higher intensity and should not be mistaken with increasing strength. Assuming tendons and ligaments are up to par, the diameter of the muscle fibers may dictate the maximum amount of strength a person can obtain(without increasing muscle fiber diameter), the CNS is what contracts these muscles, and the more fibers it recruits, the more weight will be moved. This is why you can have a guy with less muscle lifting more than a guy with more muscle(assuming that both guys have the same muscle, tendon and ligament attachments, etc....for a fair comparison). ______________________ www.wannabestrong.com

17-08-2004, 08:58 AM	#4 (permalink)
Ric Making Progress Join Date: Aug 2004 Location: North West - UK Posts: 168 Rep Power:	Bump for BBM ______________________ "Training is not a hobby but a way of life" "All of my advise is for role playing purposes only, I do not in anyway condone the use of steroids"

17-08-2004, 12:03 PM	#6 (permalink)
BBM Under Construction Join Date: Apr 2004 Location: So. Cal. Posts: 8 Rep Power:	Mentzer definately had something going for bodybuilding. His style has been a "HIT" for many lifters(sorry, I couldn't help myself). Just remember that he was a bodybuilder and there is a signifigant difference between strength training and bodybuilding. As far as teaching and learning, I think we all have something to learn and all have something to share. ______________________ www.wannabestrong.com

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15-08-2004, 11:44 AM	#2 (permalink)
Anonymous Join Date: Dec 2003 Posts: 0 Rep Power:	dave mate how do you write these excellent posts you definately have a talent

17-08-2004, 11:18 AM	#5 (permalink)
themule Making Progress Join Date: Feb 2004 Location: scotland Posts: 540 Rep Power:	Hi BBM welcome to the board, it is actually directed at the beginner as i mentioned in my post, i only put the post here, really because the majority of beginners, look at most of the forums, interesting input nonetheless i take everyones replies advice non agreements etc, into account, and study them from a completely, neutral point of view, i am from the mike mentzer school if you like, and i suppose i take a lot of what he said, and i think in the same way, but as i said i am here to learn and to teach if i can, and again i welcome constructive criticism and will continue to analyse any errors i think i make, and strive to correct them where necessary. Dave.

17-08-2004, 02:28 PM	#7 (permalink)
themule Making Progress Join Date: Feb 2004 Location: scotland Posts: 540 Rep Power:	Hi BBM, absolutely its a shame i never got to meet Mentzer, one of the drawbacks of living in scotland, but as you said at the bottom of your post, true words spoken never said enough, its a great shame that people in this day and age, dont seem to want to find out more in depth about what they are undertaking, they just seem to want size and strength at as fastest pace possible, not realising that they could or will do more harm than good, i think i will start to post more regularly on the beginners section, at least when new starters view the forum, they will see what is what. Dave.