Intense Training Workouts
by John Pike
Intense training workouts are key to growing big and strong muscles. And while the term 'intensity' is used in many articles about creating more muscle, oftentimes the result is many young people translate intensity as meaning more reps, more sets, more weight and in less time!
I see a lot of well-defined bodies in the gym, but the scale of mass on these bodies is tiny. For instance, 5 feet 10 inches tall, 165 lbs...ripped and peaked.
I am 5 feet 9 inches tall at 247 lbs and 8% fat.
Intensity of Training
First things first, I do my deadlifts and my squats heavy and religiously 3 times a week. No legs will always equal no upper body!
Because the human body is a holistically functioning entity that requires ALL major and minor muscle groups be vigorously trained as part of a body building regimen, if a body part is neglected, ALL OTHER PARTS will suffer. Besides, nothing is more laughable than some guy strutting around with calves like my girlfriend!
But with regards to intensity of training, one's focus should go onto the rep and the set. This DOES NOT include extreme-heavy! It is all about form and style and technique.
Next comes the rest period between your sets. I take up to 5 minutes between sets. Why so long? A fully recovered muscle will respond with vigor, while by contrast, a poorly recovered muscle will end up becoming injured!
And these injuries are not always manifest in that day or week. Such stress factors can show up much later, creating calcification on connective tissue, inflammation, and all kinds of growth inhibitors!
If you do not rest properly between sets, you are sending the message to the nerve and then the brain, which says this muscle group is an endurance muscle group. Look at endurance-muscled people like long distance runners and Tour de France bicycle riders, and you will see their muscles are small and hard to enable the body to use energy more effectively.
How Hard to Train
So how hard to train?
Focus your intensity into the repetition (technique), take your rests long (3-5 minutes), and this will teach the muscle that it DOES NOT need to become an endurance muscle.
If you practice intense training workouts, and follow the above key factors, you WILL grow big and strong muscles.