30 Seconds SummaryAre You Training With Enough Intensity?
- Intensity in training is often misunderstood; defining it properly can enhance strength and muscle gains.
- Intensity can be broken down into four domains: Load, Proximity to Failure, Intended Velocity, and Psychological Acuity.
- Load refers to the weight used in relation to one's maximum capacity, influencing strength gains more significantly than muscle growth.
- Proximity to Failure, measured by reps in reserve, does not significantly impact strength gains but does influence muscle size when nearing failure.
- Intended Velocity looks at the speed of executing exercises. Faster concentric movements generally enhance force production, important for both strength and muscle growth.
- Psychological Acuity emphasizes the mental focus and arousal before performing a set, impacting the overall training intensity and effectiveness.
- Each domain of intensity contributes differently depending on the goal: strength or hypertrophy, with heavier loads and faster velocities favoring strength, while closer proximity to failure benefits muscle growth.
- Maintaining high psychological acuity during workouts can potentially optimize both strength and hypertrophy outcomes over time.
Data Driven Strength
Zac Robinson
