Turn Down The Volume, Crank The Intensity
April 20, 2010 by Admin: Joe Hashey, CSCS
Filed under Strength Training
“THAT’S IT?!?!” Matt exclaimed when he walked in the gym for his second workout. “I used to do WAY more at the gym!”
The workout board read the following:
1. Weighted Pull Ups 5 x 3
2a. Dips 4 x 10
2b. Supine Rows 4 x 10
3. DB One Arm Military Press 3 x 12
4. Plate Stacking 3 x 1 minute
“Well Matt,” I replied “That’s because you didn’t know any better.”
Matt represented a big issue in strength training. Many lifters are motivated and dedicated to getting better, but just assume “more is better.” Also they misapply the Repeated Effort Method when they train.
I’ve told you before about the time where a buddy of mine in high school and I went into the hammer strength room at our local gym. There must have been 20-30 pieces of equipment in there. A CRAZY amount of volume.
We thought it would be awesome to go around and do 3 sets of 8 on EVERY equipment in there! Yeah, we were dumbasses.
Of course, we got nothing out of that workout that lasted about 3 hours, except for some serious DOMS.
It is CRUCIAL to let your muscles recover by feeding them after your workouts.
BUT THERE IS A PROBLEM
“Less” is only “more” if done correctly.
Nearly every play in football is drawn up to be a touchdown.
Every play in basketball should end in a basket.
However, the best plans are ONLY successful if they are executed. Shorter workouts are ONLY effective if they are done with intensity.
In a typical workout, you should be busting your butt to get the last few reps on your last set. Not talking on your phone via your blue tooth earpiece while strolling on the treadmill complaining about your lack of gains. (Every time I see that I feel like throwing their phone..my phone..any phone really!)
That workout above could light up your body and ignite growth…or you could feel nothing and hate it. The only difference would be the intensity.
Every workout could be a success…if it is planned correctly AND EXECTUED.
Today, ladies and gentlemen, go DOMINATE your workouts. Attack EACH and every set with an intensity that deep down you know it takes to get better.
If you need a workout you can do by yourself try this one on for size.
- Joe Hashey, CSCS –
PS. Want a proven program? Check out Bull Strength and Bull Strength Conditioning
Joe, this is, as usual, an excellent article. Intensity is often overlooked by so many “gym rats.” I’ve had people come into the garage and brag about to their ability to go rep after rep and have no fear or not hitting that last rep…something aint right, just my opinion. I will be referring a sh*t load of people to this one for sure. Great work as always!
Isaac,
Thanks for checking it out and commenting! You have to get that intensity WAY UP, and sometimes people confuse intensity with volume.
Joe
I couldn’t agree more. It’s like I tell people who like to lift light with a lot of reps, “I can lift a pencil all day long but it won’t bring me results.” I’d do those weighted pull ups but I gained ten lbs. Same thing, kind of… ;D.
It also helps to use your children as partners. Have them sit on your back while you do push ups and pull on your legs while you do pull ups and sit on your legs while you do leg lifts. Push up rows kick ass… you always make me want to make my own video but I can’t even remember to take my camera to a wedding.
Rhea – nice suggestion about getting the family involved – plus it may help them get hooked on fitness!
Joe
Joe,
Great points here! Keep pointing out the obvious because so many overlook it.
Well said Joe. Intensity is key. I kicked it up a notch last week in my own training and the results have been awesome in only 10 days.
The days of the two hour workout are dead! Push the pace!
Sounds like a good T-shirt idea!!!!
Thanks Jamie! Makes a big difference in a short time!
Jerry – thanks for adding that, I agree! Sometimes I have to go back to posting some basics.
Joe
Joe, as always you make an excellent point. When I use a commercial gym I am in and out when Guys are still in there when I got there! I have made points elsewhere about commercial gyms being nothing more than social clubs these days, the one I use is no different, I can count on one hand the amount of guys who put actual effort in!
Barring a warm up and cool down I aim all my training sessions to last 45 mins or less if I can. I can finish a set of Db snatches feeling like my heart is coming out of my chest, or as you have above use a + b sets to make max use of my time.
Love Rhea’s point of using your family, My son is one of my best pieces of training equipment, who needs a weight vest!
I’ve gotten responses like that sometimes. It always ends up working out as you know Joe.