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Elements of Training: Intensity

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Training IntensityOne element of training that is frequently misunderstood is intensity. To me this is a multifaceted element and every single person who wants to improve their physique should understand it to the fullest extent possible.

Intensity can be about rest time, taking sets to failure and a multitude of other things. I have a secret principle that also causes an increase in intensity. Before I discuss my secret I'd like to approach the other means for increasing intensity.

Rest Time and Intensity

If you want a more intense workout, play with your rest periods. Lower the rest period between sets and you will see an immediate increase in the intensity of your workout. Increase the rest period and the intensity decreases. It is a simple variable to play with and the results are amazing.

Failure and Intensity

The most obvious means of increasing intensity is to take sets to complete failure. You push your body beyond what it would normally handle and watch the intensity climb.

Complexes and Intensity

Another means of increasing intensity is all about how you perform the exercises. Instead of a superset or a giant set, do a complex where you have similar exercises grouped together along with a cardio type exercise. An example would be a deadlift into a squat into a kettlebell swing into a prowler push. This will work your muscles hard and increase your conditioning at the very same time. It is an intense method of working out.

My Secret Principle

I am a strong believer that every body part has a level of repetitions that works best for it. I also believe this number varies by the person. This is known as the repetition inroad principle. In short, your quads might be worked their hardest in the 8 to 10 repetition range while mine might respond best in the 6 to 8 repetition range. I have discussed this in previous articles and am in the middle of creating a video that will be available in the members area once launched.

All of these are ways to increase the intensity of your workouts. Give any or all of them a try.

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Cardio Medley Workout

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Cardio Medley WorkoutIn today's fitness world, High Intensity Interval Training (HIIT) is a very popular cardio methodology. I recently performed a cardio medley workout that utilized HIIT principles and mutliple machines.

HIIT Explained

HIIT is an exercise strategy that involves short training sessions that involve intervals that are done at a certain ratio. The original protocol called for a 2:1 ratio for recovery and work periods. As an example, a HIIT workout would involve 30 seconds of hard sprinting and 1 minute of walking (recovery).

HIIT generally involves a warm up period followed by 6 to 10 intervals followed by a recovery period. The work intervals should be done at or near maximum intensity. The recovery period should be roughly 50% of the work interval.

Why HIIT Works

There have been numerous studies on this HIIT protocol. One particular study by Gibala concluded that 2.5 hours of HIIT was equivalent to 10.5 hours of endurance training. A study by King shows that HIIT increases resting metabolic rate (RMR) and may improve maximal oxygen consumption (VO2 Max) more effectively than doing only traditional, long aerobic workouts. This all means that HIIT should burn fat even after the workout is complete. Yes, long steady state cardio will burn more total calories, but HIIT will burn more fat in the long run.

Cardio Medley Workout

As mentioned previously, I recently did a cardio medley workout. My purpose was to find a HIIT workout that could be done on the step mill. The workout itself was great. It involved a warm up, a cool down and 3 levels of intensity (moderate, somewhat hard, and hard). The workout lasted 46 minutes in length. Here is the workout itself:

Time Machine Intensity Exertion
5 minutes Treadmill Warm up 4-5
2 minutes Treadmill Hard 8-9
4 minutes Step Mill Somewhat Hard 7-8
6 minutes Elliptical Moderate 5-6
2 minutes Step Mill Somewhat Hard 7-8
4 minutes Elliptical Somewhat Hard 7-8
6 minutes Treadmill Moderate 5-6
2 minutes Elliptical Hard 8-9
4 minutes Treadmill Somewhat Hard 7-8
6 minutes Step Mill Moderate 5-6
5 minutes Any Machine Cool down 3-4
*Perceived Exertion is a 1-10 scale

This was a great 46 minute workout that I would recommend you try. It gives you variety (different machines) as well as varied intensity throughout. Pay attention to the perceived exertion level because it is where you are going to make or break your workout.

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My Path to Fitness: An Update

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My Update

My path to having a body that looks good has been a long one, but I am on a path that leads to the promised land at the current time. I predicted this a month or so ago when I told you about a change in my training and nutrition. I am no longer just confident that things are going in the right direction, I am 100% certain of my ultimate success. It is an awesome feeling to know you are going to reach your goals.

Always Be Aware of Potential Changes

One thing I've learned is that help is always in places you least expect. For me it all began at the Los Angeles Fitness Expo in January of 2011. It was there that I met Chris Albert, owner of Metroflex Gym – Long Beach. I took the time to talk to Chris and really enjoyed our conversation. I was one of the very first people to join the gym when they opened up membership. Eventually, Chris agreed to handle my nutrition program. He now handles all aspects of my fitness life–training and nutrition–and has given me the confidence that I now have.

Teamwork Brings Success

Don't get me wrong here. I am not saying that Chris is the only reason I am going to be successful. The reality is that Chris is part of a team that includes him, me and my wife, Alison. It takes the active involvement of the three of us for this to work. Chris is there to give me the professional, unbiased advice on my progress. He tweaks my nutrition and runs all of my workouts. My wife, Alison, is there to support me and hold me accountable for eating on time, etc. My job is to implement the suggestions that Chris gives me, train hard and eat right.

Teamwork brings success. Don't try to do this all by yourself. If you are having a hard time getting in shape, give a personal trainer a try. Make sure they understand your goals and that they have experience doing this for other people. If you are interested in the kind of nutrition plan I have, Chris has an online nutrition counseling service. Get in touch with him and you will find your success is within your grasp.

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Do Personal Trainers Make a Difference?

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Do Personal Trainers Make a DifferencePersonal trainers are generally a controversial topic amongst gym goers. There are some who swear by them and others who do not want anything to do with them. Do personal trainers make a difference? Let me tell you my thoughts on the topic.

The Right Way to Train

I have been training on my own for about 5 years. I have OCD (obsessive compulsive disorder) when it comes to things I am interested in. I own 2 shelves of books on training and nutrition. I've spent alot of time learning the right way to train. I thought that I was doing things the right way until I met Chris Albert from Metroflex Gym Long Beach. It was then that I learned more than I had in the entire previous 5 years combined.

Through working with Chris I have learned the importance of the synergy between diet and training. He has taught me how to train for specific goals. He has shown me how important it is to activate all the muscle groups. It isn't about just blasting the muscles with alot of weight, it is about hitting the muscles the right way each and every time. It is about not losing your form even as you get tired from your training. These are things that a good trainer will teach you.

Dig Deeper

I am a strong believer in leaving everything on the gym floor. I always give it everything I have. At times, however, I knew (in my heart) that I could have given just a little bit more and it would bother me. Sometimes I would be so bothered that I would wind up having a series of very bad workouts as a result. I would be obsessed with getting that last ounce of effort, so much so that I would not do well during my workout.

Once again, Chris has solved that problem for me. For some reason I don't want to fail in front of Chris. Just yesterday he was training me and said those fateful words “take this set to complete failure”. I immediately thought “crap, I don't like failing in front of him.” The first time I went as far as I could and had to drop the weight. I started to feel like a failure until Chris immediately said “that's how to work” and I realized something very important. Going to failure has always been part of my training regimen. Failing in front of Chris on a set that is supposed to go to failure is not a bad thing. I am doing exactly what he instructed me to do.

At the same time, he got me to dig deep and pull out some repetitions I would not have gotten on my own. I tend to just push that much harder when Chris is training me. I am also learning the right and wrong things to do. Thus, when I have a session on my own, I am going to be just fine.

Expert Advice

Chris has given me advice on how to merge my training and diet into one program that accomplishes my goals. He has shown me the importance of timing my before and after workout meals so that I maximize the benefits of my training. He has shown me how important the synergy between my training and diet is. I have had results in just 2 weeks with Chris that I've never seen before. I have concluded that personal trainers make a difference.

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The Elements of Training: Progression

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Progressive Overload PrincipleOne of the essential elements of training is progression. The principle of progression states that there is an optimum level of overload that must be accomplished in an optimum period of time. This principle is also known as progressive overload.

The idea is simple. As you train you should be able to slowly, but surely increase the load you are pushing. If you are bench pressing 155 lbs. for 10 reps today, the next time you bench press you should do 160 lbs. for 10 reps. It can also mean that you do the same weight, but more reps. Either way there is progress being made.

Progression is the principle that brings to light the need for rest and recovery. Constantly pushing the body harder and harder takes its toll. This can result in exhaustion and potential injury. With proper recovery and the right level of rest you reduce the potential for problems. At the same time, you avoid plateaus by allowing your lifts to continually progress.

I find that if you go too slow with progression you risk not making any gains and if you go too fast with progression you risk injury. Neither way is optimal. For me, small, 5 lbs. increases tend to work the best. I find that I am able to push the weight, avoid plateaus and avoid injuries. Those are key things if you are going to be consistent with your training.

One important factor in progression is that you must keep a training log. How can you possibly progress if you have no record of the weight you lifted in your previous session? Be sure to write down each set separately. Make sure that you log down your weight and the number of repetitions on each set. I also put an arrow next to the exercise to indicate that I need to raise the weights on my next workout.

Utilizing the principle of progression along with the other principles we've discussed will push your results to the extreme.

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