Anyone who wants to make the most out of his training must develop a feel for sensing various levels of intensity while progressing through a set. In order to be clear about what I mean by intensity, I will be using the word intensity to describe the amount of effort it takes to perform a rep. Of course, the intensity of effort required to lift a weight will vary throughout a set. At the start of the set, the intensity of effort will be comparatively low. The intensity of effort will increase while progressing through the set, and the lifter will need to apply 100% effort to complete the last rep when pushing for max reps to failure.
If you are a serious lifter, you must be able to correlate a specific intensity of effort with results. Not all lifters respond the same way when using the same intensity as one another. Some lifters respond better to a lower intensity of effort, while others respond better to a higher intensity of effort.
You must especially be tuned into the intensity of effort when you reach the last rep of each set as the amount of effort required to lift your last rep is the basis for most systems that attempt to measure effort. However, you can go further than this by developing an awareness of the changes in intensity of effort as you progress through a set. This is something that I have tried to do in my own training lately. In the process, I have developed a system for rating intensity that is based on three phases that I tend to experience as I progress through a set.
Intensity of Effort Phase 1
The first phase of a set consists of reps that basically feel very similar in terms of effort. For example, when doing a set of ten reps to failure, the first three reps feel about the same in terms of effort. The second rep doesn’t feel any harder than the first rep, and the third rep doesn’t feel any harder than the first two reps. As long as the reps feel about the same in terms of effort, I am in the first phase in regard to intensity of effort.
Intensity of Effort Phase 2
When I hit the fourth rep of a set of ten reps to failure, I start to notice a gradual increase in intensity of effort from rep to rep all the way through the seventh rep. This gradual increase in intensity of effort is what I refer to as phase two of the set.
Intensity of Effort Phase 3
When I reach the eighth rep of a set of ten reps to failure, there is a shift from a gradual increase in effort to a sudden and substantial increase in effort. This sudden increase in effort is usually matched with a sudden decrease in rep speed. This sudden increase in effort marks the start of phase three, and it also identifies what I refer to as the marker rep. From the marker rep to the end of the set of a set to failure, the reps are slower and substantially harder than they were at the start and middle of the set. I generally stop my set when I reach my marker rep, or one rep before my marker rep. This seems to give me better long term results than always pushing for max reps to failure.
To summarize the three phases of intensity of effort:
Intensity of Effort – Phase 1:
Phase 1 consists of the reps during the early part of the set when the reps feel pretty much the same in terms of intensity of effort
Intensity of Effort – Phase 2:
Phase 2 consists of the middle portion of a set where you experience a gradual increase in effort as you proceed from rep to rep.
Intensity of Effort – Phase 3
Phase three consists of the end of a set where you experience a sudden and substantial increase in effort. Many lifters also experience a fairly noticeable decrease in rep speed when reaching this part of the set.
Developing Different Training and Fitness Qualities
In my opinion, the information that has been addressed regarding intensity of effort within a set can help you focus on different training and fitness qualities.
Developing Explosive Speed
If you want to emphasize the development of lifting with explosive speed, you would focus on using the intensity of effort defined in phase one, and you would do this while imparting maximum speed and force into each rep while only doing about three reps per set.
Developing Speed and Strength
If you want both speed and strength, you would focus on phase two by doing half sets. For example, if you do sets of 5 reps when using a weight that you can lift for a maximum of 10 reps, you are doing half sets.
Strength and Hypertrophy
If you want to focus on strength and hypertrophy, you would stop your sets at the start of phase three which correlates with your marker rep. This would occur on about your eighth rep when using a weight that you can lift for a maximum of ten reps.
Hypertrophy
If you are most concerned with stimulating hypertrophy, there would be occasions where you push all the way to failure by doing ten reps with a weight that you can lift for a maximum of ten reps.
Developing a Workout Plan
You can develop a workout plan that includes each of the training qualities discussed. The training plan would include variations in intensity of effort. A simple example of how to vary your intensity of effort across four different workouts while using 75% of your single rep max in each workout is presented below:
Workout 1: Explosive Speed and Power: Intensity of Effort Phase 1
10 sets x 3 reps with 75% of your single rep max
Workout 2: Explosive Speed and Strength: Intensity of Effort Phase 2
6 sets x 5 reps with 75% of your single rep max for each exercise
Workout 3: Strength and Hypertrophy: Intensity of Effort Phase 3
4 sets x 8 reps with 75% of your single rep max for each exercise
Workout 4: Hypertrophy Emphasis: Intensity of Effort Phase 3
3 sets x 10 reps with 75% of your single rep max for each exercise
You can also vary the weight in each workout and arrange the intensity of effort in a different order. The reason you would do this is to accentuate the performance qualities derived from each workout. You will see an example of this in the following plan:
Workout 1: Hypertrophy Emphasis: Intensity of Effort Phase 3
3 sets x 12 reps with 70% of your single rep max
Workout 2: Speed and Explosive Power: Intensity of Effort Phase 1
10 sets x 3 reps with 75% of your single rep max
Workout 3: Speed and Strength Development: Intensity of Effort Phase 2
6 sets x 4 reps with 80% of your single rep max
Workout 4: Develop Strength: Intensity of Effort Phase 2
5 sets x 3 reps with 85% of your single rep max
Different intensities with different poundages will develop different qualities which all contribute to strength. The exact intensity of effort and poundages that work best for you is a matter of trial and error while observing the results of each type of training. The information presented in this article will give you additional options that you can try if you reach the point in time where it would seem beneficial to do something different than you are doing now. May God bless you with the best of training.