How do you determine intensity from words on a screen?
Damn didnt realize how old this thread was. Too bad no one had asked the Op his actual TM when he originally posted.As already stated he obviosly was going too heavy.
Intensity - how close you’re working relative to your 1 rep max… by definition it is not.
Got it. My understanding has been it’s not limited to a rep range but % of max. 20 rep squats and 3 rep squats could be high intensity if you’re pushing close to failure.
The term is often misunderstood…a 20 rep can be “intense,” but by definition 3 reps requires more intensity. Weird
Sure, but you said lacks sufficient intensity.
You have way of knowing that. It is not just about the total load; you have to take into account reps, sets, load etc.
Load Intensity vs. Effort Intensity is important when discussing hypertrophy.
And to make it more confusing, alot of techniques that increase time under tension are referred to as “intensifiers” and often apply to ultra high rep techniques like rest/pause or drop sets.
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Intensity… BY DEFINITION… is how closely you’re working near your 1 rep max. SO… 20 reps are FAR less intense than say 5. You can achieve hypertrophy with 20 reps. BUT…again… it’s lower intensity. That doesn’t mean it’s easy just not as intense.
It’s been demonstrated that none of those actually promote hypertrophy… they can be fun but are essentially not productive.
I used to really like drop sets on dumbbell presses… 100 x 5, rest a few seconds, 90 x 5, rest a few seconds, 80 x 5… then I was educated on what actually drives myops and hypertrophy
And again, you said it “lacks sufficient intensity”.
I am not making an argument that “by definition” one is lower/higher intensity.
YOU said 5x10 lacks sufficient intensity NOT that it is lower intensity.
So, while it may be lower why do you feel it is lacking if you can still achieve hypertrophy??
I’m using the proper application of intensity not intensity of effort… similar hypertrophy outcomes are achievable, but the higher reps also accumulate more fatigue and muscle damage. Make sense ?
That still does not explain why you feel it “lacks sufficient intensity”.
The “proper” application/definition has nothing to do with it.
Why was my intensity lacking? At one point would it not be lacking?
3x10,3x8,2x6,1x5?
You seem to be arguing for the sake of arguing, guy. Or you don’t understand what intensity actually is / means as regards training.
100 meter dash at full speed is high intensity running a marathon is high effort.
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No, you just don’t want to admit you misspoke.
Intensity:
Intensity is often expressed as a percentage of an individual’s one-repetition maximum (1RM), which is the maximum amount of weight they can lift for one repetition of a given exercise.
Yes, 5 reps at 85% is more intense than 10 reps at 70% by definition.
That does not explain why 5x10 “lacks sufficient intensity”
When is it sufficient?
When is not lacking?
Remember that this started out as a workout for track chicks.
It was more like an interval workout to build anaerobic power for running fast.
The intensity, number of reps, sets, and rest between were all selected to build the oxidative capabilities of the mitochondria.
It just kinda worked out that it blew up your legs.
If you try to think about it using the Effective Reps Model, or worrying about proximity to failure, it doesn’t really “work.”
I’m also curious where you found the sweet spot is, or at least a relative range?
I dug this up from a 10 year old article. Thoughts?
FOR ME… it’s been the 5 to7 range. I make continual progress, feel good, and am able to balance MMA still. Typically, 2 to 3 working sets TOPS… failure occasionally but usually 1 to 2 RIR. 95% machines anymore but still doing weighted pull-ups and heavy carries. At 47 I feel really good.
Mind you I’ve tried a TON of different training protocols… we will never know what is truly the “best” because you’d have to control for literally millions of variables including individual biological variations that are rarely consistent… therefore I just apply the latest research, data and demonstrable science.
Jesus, guy… give it a rest. You do you. I’ll say I misspoke so you’ll calm down.
Succinctly stated