The Key is Intensity
The Key is Intensity
I have been hanging around Gyms for about 27 years. The one thing that I notice above everything, no its not form or how much weight they are lifting. It is the intensity and flow of a training session. There is no better feeling when you are leaving the gym, than the fact that you left nothing in the gym. In other words, you poured everything you had into your workout. The late Mike Mentzer once gave a formula for a workout, “intensity x density=immensity. Mike’s philosophy was very intense/heavy short training segments. I am not a big on the heavy part, but short and intense is not a bad philosophy. Google Mike Mentzer and read some of his training concepts, he really had some great training ideals that worked. I know we have all had those workouts that we start like we had been shot out of a cannon, only to end the session sluggish and with no intensity. The first step to eliminate or at least reduce these type of workouts, is to problem solve it.
Possible cause for lack of luster workouts
1. Lack of sleep: Do I really have to explain how important this one is. RECOVERY, RECOVERY
2. Pour nutrition: Junk in-Junk out, Diet is at least 60% of the whole equation. There has been a lot written on this subject. I personally keep it simple high protein, medium carbohydrate intake, sugar to minimum, fats to a minimum.
3. Pre-workout prep i.e. (energy drink, No2) my favorite is Endorush, No explode. Preferably something with No2 as a key ingredient, this is really important!
4. Too much time between sets (big no, no) 1:30 Max. This will really affect your flow. Remember your muscles will recover apprimately 80% within 45 seconds.
5. Lack of Concentration: One word (MP3), people will be less likely to start up a conversation with you when you have a head set on. Listen to music that will make you aggressive. Bring your water; going to a water cooler can kill your momentum, no cell phones (a no brainier).
6. NO Plan: Have a strategy of how you plan to attack the muscle group you are going to work. Examples: Low reps/heavy weight, type of exercises, work to failure, etc. You may have to use a cheat sheet for a while. Don’t get caught up in documenting your workouts. The data is not going to make you any bigger; the mirror is your best judge of how you are progressing.
7. Attitude: You have to get your self pumped up mentally for your up and coming workout. Your mind will give up long before your body will. Push yourself mentally to the next level of intensity. Without intensity, you are going to just be another Want-A-Be, “talking the talk but not walking the walk”.
Whatever type of workout strategy you try; the flow and intensity is always going to be the key ingredient. I think if you use some of the problem solving methods above. Your workouts will be shorter due to efficiency, more effective do to the diet, rest, attitude etc. In most cases you should be able to work a large body party in 30 minutes or less, and small body part in 15 minutes or less. An hour of intense weight training is going to be more than enough, for most of us mortals. If you have never trained at a high intensity, find the gal or guy that sets the standard for intensity in your gym. Be bold and ask if you could train with them on occasion. If they have any class at all, they should be honored, and accept your request. There is no way to know what it feels like to walk on a bed of fire hot rocks unless you do it yourself. If getting a great physique was easy, there would be gyms on every street corner.
I am sure some of you out there could add to my list above. Feel free to send in your own topics that you think could cause a lack of luster workout and we will post them with this article.
Sam Meadows
AKA: The Legend
I have been hanging around Gyms for about 27 years. The one thing that I notice above everything, no its not form or how much weight they are lifting. It is the intensity and flow of a training session. There is no better feeling when you are leaving the gym, than the fact that you left nothing in the gym. In other words, you poured everything you had into your workout. The late Mike Mentzer once gave a formula for a workout, “intensity x density=immensity. Mike’s philosophy was very intense/heavy short training segments. I am not a big on the heavy part, but short and intense is not a bad philosophy. Google Mike Mentzer and read some of his training concepts, he really had some great training ideals that worked. I know we have all had those workouts that we start like we had been shot out of a cannon, only to end the session sluggish and with no intensity. The first step to eliminate or at least reduce these type of workouts, is to problem solve it.
Possible cause for lack of luster workouts
1. Lack of sleep: Do I really have to explain how important this one is. RECOVERY, RECOVERY
2. Pour nutrition: Junk in-Junk out, Diet is at least 60% of the whole equation. There has been a lot written on this subject. I personally keep it simple high protein, medium carbohydrate intake, sugar to minimum, fats to a minimum.
3. Pre-workout prep i.e. (energy drink, No2) my favorite is Endorush, No explode. Preferably something with No2 as a key ingredient, this is really important!
4. Too much time between sets (big no, no) 1:30 Max. This will really affect your flow. Remember your muscles will recover apprimately 80% within 45 seconds.
5. Lack of Concentration: One word (MP3), people will be less likely to start up a conversation with you when you have a head set on. Listen to music that will make you aggressive. Bring your water; going to a water cooler can kill your momentum, no cell phones (a no brainier).
6. NO Plan: Have a strategy of how you plan to attack the muscle group you are going to work. Examples: Low reps/heavy weight, type of exercises, work to failure, etc. You may have to use a cheat sheet for a while. Don’t get caught up in documenting your workouts. The data is not going to make you any bigger; the mirror is your best judge of how you are progressing.
7. Attitude: You have to get your self pumped up mentally for your up and coming workout. Your mind will give up long before your body will. Push yourself mentally to the next level of intensity. Without intensity, you are going to just be another Want-A-Be, “talking the talk but not walking the walk”.
Whatever type of workout strategy you try; the flow and intensity is always going to be the key ingredient. I think if you use some of the problem solving methods above. Your workouts will be shorter due to efficiency, more effective do to the diet, rest, attitude etc. In most cases you should be able to work a large body party in 30 minutes or less, and small body part in 15 minutes or less. An hour of intense weight training is going to be more than enough, for most of us mortals. If you have never trained at a high intensity, find the gal or guy that sets the standard for intensity in your gym. Be bold and ask if you could train with them on occasion. If they have any class at all, they should be honored, and accept your request. There is no way to know what it feels like to walk on a bed of fire hot rocks unless you do it yourself. If getting a great physique was easy, there would be gyms on every street corner.
I am sure some of you out there could add to my list above. Feel free to send in your own topics that you think could cause a lack of luster workout and we will post them with this article.
Sam Meadows
AKA: The Legend
posted by Sam at 6:17 PM
1 Comments:
Sam aka "The Legend" I have one. Kind of falls in with no plan but this is a back up plan.
What do ya do when you go in and the machines or weight benches are full up and your plan is shot.
What I do is improvise and adapt to keep my workout as intense as I can. If I can't do bench weights I will do pushups, if I can't do pull downs or rows I will do wide grip pull ups if i can't do triceps pr bicep's I will do dips and close grip pull-ups and so on.
There is nothing you can't do using your bodyweight as the resistance weight so if ya get in the gym it's full and your plan is shot full of holes adapt and improvise you will surprised at the workout you can achieve just from doing pull-ups, pushups, dips, lunges and so on.
If the cardio machines are full trying jump rope this will show a ya how outta shape ya really are.
Also for those that workout late or can't do a product with cafeene in it here is a good product that you can get the pump from wothout the caffeen that will keep ya up. ISS Blast
Sam great post thanks,
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