Novafeel.com
  Training-Methods Interval-Training Split-Training
    Maximum-Strength-Training Supersets
  Circuit-Training Multiple-Set-Training Training-Frequency
  Determining-Maximum-Strength Pyramid-Training Training-Intensity
  Forced-Reps Single-Set-Training Whole-Body-Workout

Training Intensity

Training Intensity

Training intensity, along with training frequency, is the most important aspect of every training schedule.

The question is which training intensity should be used to get the best results for muscle growth.

Different training stimuli lead to different results. (Stimulus Adaptation):

Training Intensity
Intensity of Stimulus
(Weight)
Repetitions
Effect
light
40-60%
15 - 25
strength endurance
medium
60-80%
8 - 15
swelling of muscle fibres
sub maximal
80-85%
6 - 8
Swelling of muscle fibres, strength increase
heavy
90-95%
2 - 4
Strength increase, intramuscular coordination.
100% = Maximal Strength

When the training intensity level is between “medium” to “sub maximal”, i.e. 6 to 15 reps, the muscles are stimulated to optimal growth.

top

 

The Ideal Training Intensity

All of the specifications provided for the ideal training intensity are only standard values. Everybody has a different reaction to training stimuli. This means that everyone has to figure out for themselves which training intensity works best for them.

People with a high percentage of red muscle fibres (for endurance exercise) obtain better results for muscle growth if they do more repetitions per set than people with more white muscle fibres (they enable highly intensive and short contractions) who do fewer repetitions per set.

top


Men's Health: The Book of Muscle--The World's Most Complete Guide to Building Your Body
 

top

 Home
 Diets  Diet
 Why are diets rarely
 successful?
 What do we offer?
 Nutrition
Fats
Carbohydrate
Protein
Vitamins
Minerals
Trace Elements
Calorie Tables
 Fitness
Washboard Abs
Sport Injurys
Exercise Machines
Inline-Skating
Training-Methods
 Relaxation Techniques
 Calculate BMI
 (Body-Mass-Index)
 Health
 Alternative Medicine
 Diseases
 Beauty and Wellness
 Add this side to my
 favorites
 Imprint, Copyright
 Contact us
 SM nutrition, SM fitness,
 SM diet, SM health