Intensity Range Explained

heavy how many intensity range explained repetitions reps strength Jan 31, 2022

Intensity Range Explained

Key points:

Intensity is defined by the proximity to your 1 repetition maximum.
The more intense you work - the more demand on your neurological system.
The less intense you work - the more demand on your muscular system.
The intensity range is a continuum, meaning, there will always be a combination of different effects in different ratios.
To improve your ability to exhibit maximum strength - train at 90%-100% of 1RM.
To improve your strength-endurance - train at 40-70% of 1RM
To build more mass - train at 60-80% of 1RM.
To gain strength - train at 75-85% of 1RM.
To improve power production - train explosively at 40-60% of 1RM.
Decide your training repetition range to use depending on the desired training effect you wish to provide.
Work those repetition ranges 80% of the time.
Play with other repetition ranges the other 20% of training time.

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