Effective training intensity manipulation strategies

1. What is training intensity?

2. The RPE scale is a measure of the intensity of the effort

3. How to increase training intensity

4. What intensity to choose

5. It's a method of adding weight

6. Increased range of motion and training intensity

1. What is training intensity?

For example if 1RM in flat bench pressing is 100 kg, then 80% of 1Rm will be 80 kg. Additionally, fatigue, stress or lack of sleep can affect the performance of the maximum repetition, resulting in weight progression in individual exercises. Training intensity is the weight used during training. However, this method is not a good choice for beginners who cannot perform the exercise properly technically.

2. The RPE scale is a measure of the intensity of the effort

A ten-step scale is used for this, 1 indicating a very low level of effort and 10 a very high level of exercise, with no possibility of further repetition or weight gain. The scale can be used for advanced people with a longer training period. Factors such as stress, poor mood, menstruation (in women) or even weather can affect the effectiveness of repetitions. The RPE (rating of perceived exercise) scale is a subjective scale for exertion assessment. Most commonly the RPE scale is based on the RIR (reps in reserve tone) scale, which determines the number of exercises after exercise.

3. How to increase training intensity

Exercise intensity should increase by a few percent on a weekly basis. Excessive weight gain of up to a dozen percent per week can lead to numerous overloads, and even injury or injury. A common mistake among trainers is to use too little or too much weight, which can result in a decrease in workout performance, and to exercise in a technically incorrect way, especially at a high load. If during training the weight is 10% higher than during the previous training, this means that the training unit has been poorly programmed.

4. What intensity to choose

For example if the main goal is to build muscle mass, 7090% of the maximum weight should be maintained, if fat reduction is due to calorie deficit, the lower limit should be kept, while if strength is maintained the upper limit. First of all, the level of progress, the goal and the frequency of training should be taken into account.

5. It's a method of adding weight

involves the gradual addition of a load during the series.

6. Increased range of motion and training intensity

What do you do when you see stagnation, and it's impossible to gain even a kilogram? It's been proven that exercising at full range of motion, among other things, results in better muscle mass gains, provided that constant muscle tension is maintained (K. Most people put a burden on technique. In this situation, consider working on technique and increasing the range of exercise in individual exercises. Bloomquist et al. 2013).