Training Intensity
Training intensity, along with training frequency, is the most important aspect of every training schedule.
The question is which training intensity should be used to get the best results for muscle growth.
Different training stimuli lead to different results. (Stimulus Adaptation):
Training Intensity |
Intensity of Stimulus
(Weight) |
Repetitions |
Effect |
light
40-60% |
15 - 25 |
strength endurance |
medium
60-80% |
8 - 15 |
swelling of muscle fibres |
sub maximal
80-85% |
6 - 8 |
Swelling of muscle fibres, strength increase |
heavy
90-95% |
2 - 4 |
Strength increase, intramuscular coordination. |
100% = Maximal Strength |
When the training intensity level is between “medium” to “sub maximal”, i.e. 6 to 15 reps, the muscles are stimulated to optimal growth.
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The Ideal Training Intensity
All of the specifications provided for the ideal training intensity are only standard values. Everybody has a different reaction to training stimuli. This means that everyone has to figure out for themselves which training intensity works best for them.
People with a high percentage of red muscle fibres (for endurance exercise) obtain better results for muscle growth if they do more repetitions per set than people with more white muscle fibres (they enable highly intensive and short contractions) who do fewer repetitions per set.
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Men's Health: The Book of Muscle--The World's Most Complete Guide to Building Your Body
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