Effective Methods for Manipulating Exercise Intensity Level

01 / 12

What is the importance of training intensity level?

The level of training intensity refers to the degree of difficulty of weight used during exercises. It is typically selected based on a percentage of 1RM (1RM – the maximum weight that a person is able to lift during a certain exercise). For example, if the 1RM in flat bench pressing is 100 kg, then 80% of 1RM will be 80 kg. However, this method may not be suitable for beginners who are technically unable to perform an exercise correctly. Additionally, fatigue, stress, or lack of sleep can impact the execution of repetitions, which can affect progress in various exercises. Inaccurate intensity can lead to a reduction in training effectiveness.

02 / 12

The RPE scale as a tool for measuring effort

The RPE scale (Rating of Perceived Exertion) is a subjective measure to evaluate effort. It is used to assess the effort put into performing an exercise with a given weight. Typically, the RPE scale is based on the Reps in Reserve (RIR), which evaluates the number of repetitions performed with a certain weight. The RPE scale can be used by advanced individuals with a longer training history. Determining the level of fatigue requires a good understanding of one's own abilities. Factors such as stress, discomfort, menstruation (in women), or even the weather can affect the effectiveness of training. If someone wants to work at a higher intensity, and thus lower repetition ranges, they should remember to adjust the training volume (sum of the lifted weight) appropriately for a specific muscle group and use the RPE scale, which maintains an appropriate mechanical tension that ensures muscle mass gain.

03 / 12

How to effectively increase training effort

Training effort should be gradually and cautiously increased, taking into account the current level of progress. A common mistake in training is the use of too little or too much weight, which can lead to a decrease in training efficiency, and the performance of exercises in a technically incorrect manner, especially at high loads. Training effort should increase by a few percentage points on a weekly basis. If the weight is 10% higher during training than during the previous training, this means that the training sequence has been poorly programmed. Adding weight too quickly, even by a few percentage points per week, can lead to overloading and even to injuries or damages.

04 / 12

Which level of exercise intensity should one opt for?

Selecting the correct level of exercise intensity is a personal matter, contingent on the level of training, objectives, and frequency of workouts. For instance, if the primary goal is to build muscle mass, one should maintain the effort at a level of 70-90% of the maximum weight. In the case of fat reduction associated with a caloric deficit, it is advisable to maintain the lower limit of intensity, whereas in the pursuit of strength development, one should strive for the upper limit.

05 / 12

Gathering Phase

This phase focuses on accumulating the volume of training. The mass is comparatively small, while the number of sets and repetitions is high. It is the perfect moment to specialize in the technique of individual exercises.

06 / 12

Strengthening

This stage is dedicated to enhancing the progression of exercises and physical challenges. Working with higher loads provides the best conditions for strength development.

07 / 12

Maximum tension level

This phase utilizes the highest level of load. It is assumed that the best form is present in this stage. On one hand, the greatest intensity can be utilized, on the other hand, such a high level of load can be injurious. Therefore, the peaking phase is not recommended for individuals with a short training history.

08 / 12

Recovery Period

Recovery is equally important as exercise and diet. A recovery period is a duration during which we lessen the volume and intensity of our training to enable the nervous system, muscles, and joints to regain their strength and prepare for the subsequent phase of training.

09 / 12

Set with weight diminution

This methodology entails performing a strictly defined exercise with multiple instances of weight reduction throughout the completion of a single cycle. Considering the stress imposed on the nervous system, this approach should not be exploited, but rather utilized as a supplement to training.

10 / 12

The method of progressive load increase

relies on a gradual and systematic increase in weight throughout the duration of the series.

11 / 12

Extended range of motion and level of training intensity

A majority of people have a tendency to focus on weight rather than technique. This tendency is particularly noticeable among men who aspire to lift the maximum weights possible. What can be done when we encounter stagnation and are unable to add even an extra kilogram? In such a scenario, it is worth considering working on refining technique and expanding the range of motion in individual exercises. Research has demonstrated that performing exercises such as squats in the full range of motion results in better muscle mass gains, provided that muscle tension is consistently maintained (K. Bloomquist et al. 2013).

12 / 12

Comprehensive Summary

Training load is a key component of the body sculpting and strength-building process. Beginners should primarily focus on executing exercises correctly before commencing resistance training. The intensity of the workout is a personal matter. It is recommended to employ the RPE scale or the maximum weight to choose the appropriate level of load, which ensures the correct progression of the process. However, it should be noted that external factors such as stress, sleep deprivation, or discomfort can impact the subjective sensation of weight. The training intensity is a variable that can be manipulated in the training plan to achieve specific results. Decreasing or increasing the load can yield many benefits, but it is vital to maintain an appropriate training volume for the pertinent muscle group on a weekly basis.