How does a guy like me use intensity in my training? To me intensity is the key ingredient. It is a variable that can be manipulated in so many ways that it just has to be used over and over again. Intensity will bring mass and that's the goal right?

Intensity and Repetitions

The more repetitions you do at a given rate the higher the level of intensity. By adding at least 1 repetition with every workout you are slowly increasing the intensity of that exercise. It is completely within your control. You can push yourself harder and harder to gain intensity.

Intensity and Weight

The more weight you move the higher the level of intensity. The Stronglifts 5 x 5 program increases the intensity at every workout by adding 5 lbs. to the exercises. This approach increases the amount of intensity being displayed. 

Intensity and Rest Periods

This is my favorite intensity technique. Using the rest period to increase the intensity. By shortening the rest period the intensity naturally increases. I love this technique. I  combine it with weight and repetitions for some amazing intensity.

How Intensity Works to Build Muscle

The introduction of intensity into your routine will make you work even harder. The hard work will result in muscle gains. You can make your body go to places you never thought possible by using intense training techniques. Push yourself to do more repetitions and your strength goes up. When your strength goes up you can move more weight. Moving more weight adds to your muscle mass in a big way. Just think about that as you do your workouts.

Dig deep and push yourself to a new level. Don't give up. Make yourself go beyond. You will not regret it when you look in the mirror. For the results of intensity watch my progress as I aim to put on more muscle.

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Core training is an important aspect of bodybuilding that many people overlook. Many people I talk to think they have no reason to train their core if they still have a big layer of fat covering it. The point is to work the core so that when your fat layer is gone you are showing some awesome abdominal muscles.

In today's Monday Madness workout I am going to show you a great abdominal only workout that can be done on cardio only days or on rest days. This is not something you would do after a weight training workout.

The Exercises

The Workout Described

This workout is aimed to really hit the midsection hard. We start off with crunches with your legs up off the ground. The video I give you to look at has the legs on a ball. Just picture doing this without the ball and you've got it. Next up are leg thrusters. This is a favorite of mine that works the lower abdominals. You do a knee in and then thrust your legs in the air.  This is followed by a standard cable cunch with as much weight as you can handle. Be sure not to rock back and forth on your torso. Make sure your abs are doing all the work. Next set a bench on a decline and do reverse crunches. Finally do plate twists. These work your obliques. 

Make sure you do these exercises with intensity. Do not just cruise through the workout. Also, as with the calf workout, don't let the burn fool you. Work through it. You will be successful if you push yourself hard.

The Kitchen

It is true when they say “abs are made in the kitchen” so keep this in mind. You are working hard on your core now so that when the kitchen payoff happens you will be ready. Dont' give up. Give it your all and the sky's the limit.

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