Intensity is the key to making
progressive bodybuilding resistance training work for you. What is intensity? One
kind involves how hard you feel yourself trying. That is intensity of
effort. Another is the amount of stimulation you are able to deliver to
the muscles, causing them to respond and develop. This is intensity of
effect. It is important to realize the difference between these two
types of intensity, otherwise you are likely to just keep trying harder
(often to the point of bodybuilding injury) rather than mastering the type of
intensity techniques that produced maximum bodybuilding training progress.
Increasing bodybuilding training intensity in the beginning is
not that difficult. You learn to do more bodybuilding exercises and how to do them
correctly; you get stronger and in better condition so you can work
harder and longer and put more stress on your muscles. Once your body
gets used to this effort, however, it becomes more difficult to continue
to escalate intensity at the same rate.
Obviously, if you take long rest periods
and train very slowly, so it takes your half the day to get through your
bodybuilding workout, the actual intensity of your efforts will be minimal. Time,
therefore, is an important factor in increasing training intensity. By
manipulating time, you can increase intensity in two basic ways: 1) by
doing the same amount of work in less time; and 2) by doing an increased
amount of work in the same time.
But the most obvious way to increase
workload is simply to train with more weight. Another valuable method is
to cut down on rest periods between sets and try doing two or three
exercises in a row without stopping. This puts greater demand on your
powers of endurance. Endurance, like strength, is something that can be
developed in a progressive manner, a little at a time. You should also
work at the fastest pace you are capable of without getting sloppy in
your technique. This will help you to do the maximum amount of work in
the minimum amount of time.
Beyond increasing bodybuilding training intensity by
manipulating time or adding weight, there are a number of special
training techniques that can help ensure your progress in the advanced
training and competition bodybuilding training programs. These all involve methods of
putting extra, unusual, or unexpected stress on the muscles, thereby
forcing them to adapt to the increased demand.
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