Training Intensity

Training Intensity is one of the variables that need to be tweaked to maximize Hypertrophy in a training program, as it allows us to gauge the repetition range and effort exerted within a training set.

In fact, Intensity is generally intended either as load on the bar (based on an est. 1RM) or “Intensity of Effort” exerted, which basically gives us an idea of how close to failure we get within the training set (RIR/RPE).

As Lyle Mcdonald puts it best, Intensity is a “Proxy for tension” as it allows us to select how fast we can get to task failure, as we know is the point at which mechanical tension is maximized (in conditions of no CNS Fatigue).

Heavier weights allow maximal tension to be perceived faster, by the working muscle fibers, and because less reps are needed to produce this stimulus, then we’re also able to accumulate less overall fatigue.

For this reason, a progressively heavier load is recommended, (provided the body’s capacity to do so) when wanting to maximize hypertrophy!