Marco SRS Air Bag Suspension

Train Roar

What is Training Intensity?

Your buddy gets back from the gym and he's pumped. He's hi-fiving strangers and yelling in sheer exuberance. Interrupting him as he fixes his eight-raw-eggs protein shake, you ask him why he's so excited. "I just worked out at an insane workout intensity," he screams, hi-fiving himself. What is he talking about? What are you supposed to understand from this? Does he mean he lifted a lot of weight, that he worked out close to his own maximal workout capacities, that he did a ton of reps, or that he focused extremely intensely on his form during each rep? What does 'intensity' mean in a workout context?

Let's look at the first likely suspect, lifting a lot of weight. Say your buddy squatted 200lbs. Is this intense? Does this mean he worked out hard? That would depend, wouldn't it, on his own limits. Are we talking about his own weight relative to the weights he lifted? 200lbs lifted by a 140lb is more impressive than 200lbs lifted by a 250lb man. Right? Or does it not still depend on each man's strength? There are too many variables for this to mean anything, so no, intensity can't mean just how much weight was lifted.

Let's add some context, and go to proposition numero duo, working out close to your maximal lifting capacity. If your buddy 1 rep max is 200lbs (the most he can lift on one rep), and he did four sets at 100lbs, you can say he worked out at 50% intensity, which is less intense than if he had done 4 reps of 150lbs, which would have been 75%. Now we're making more sense. The pros of this method is that it's easy to figure out the intensity level you're working at. However, there's a problem. All is not well in Arcadia. Some people will work out at 85% and do eight sets, though the last few reps are grinded out and technique is rough. An Olympic lifter, working on form, might work at 85%, but only do three sets, focusing on form. Which is more intense: 8 reps at 85%, or 3 reps at 85%?

What about intensity of effort? Some people, especially those who love HIT (high intensity training, love to train to failure. Doing reps until you can't lift anymore is considered 100% effort. With some practice and skill you can figure out how many reps you have left till failure, and figure out your rating of perceived effort (RPE). So say 10 reps is failure, that's 100%. If you do 9 reps, and are 1 away from failure, your RPE is at 90%. While this works, you need to train extensively and be familiar with your own failure points. Many people don't train to failure, so this method is of limited utility.

Finally, you can choose to train your neural system, your muscular system, or your metabolic system depending on how many reps you do. The intensity level for each depends on how much you focus on them. Also, some people can train incredibly intensely with light weights by focusing ferociously on their form-to some, this is a form of intense training all by itself.

So when it comes to 'intense' training, what are we talking about? How much you can lift? How much you lift relative to your max? How close you come to failure, or which system you are trying to focus on? Each of these methods is valid, depending on what you are trying to accomplish. So the next time your buddy comes roaring into the kitchen, exulting in his latest workout, don't assume you know what he means by an 'intense workout'. Ask him. Because he might be talking about how much time he spent flexing in front of the mirror, and not about lifting weights or whatever else you might assume to begin with.

About the Author

Interested on pushing your workout intensity to the next level? Check out Tony Horton's
10 Minute Trainer
for those on the run and with little time to spare, or his more extensive
Power 90
, the 3 month program that will take you from beginner to expert in terms of health and fitness!

Roar $24.99 Roar - Photographic Print

Neon Roar $10 Neon Roar

The Big Roar $9.49 The Big Roar

Live In The Roar $12.99 Live In The Roar

Roar Of Lyons $14.99 Roar Of Lyons

Roar! $15.99 Can You Tell Me How to Get to Narnia? You don’t actually have to journey all the way to Narnia to find everything you need to know in one spot (though you might want to anyway)! Roar! A Christian Family Guide to the Chronicles of Narnia is a beautiful volume that unveils a fun-filled world based on intriguing Bible insights for every Narniac! There’s something for everyone—from elementary aged children to their parents. Packed with fun activities, a “Narniac’s Creed,” tips on speaking like a British schoolboy, games, trivia, and more, it’s built on solid teaching: chapter by chapter discussion guides, conversation starters for parents and kids, and Bible parallels that will surprise even the most studious Christian. Now you can get the most out of Narnia—even if you don’t own a wardrobe! “Tell me more about Narnia!” Fans ages four to ninety-four just can’t get enough of C. S. Lewis’s timeless classic, The Chronicles of Narnia . That’s why Roar! takes your family on a one-of-a-kind adventure through every chapter in all seven books!* Peek inside to find:    • Interactive features like “Wisdom for Narniacs,” “Kid Test,” “Let’s Talk About It,” “Grown-up Thoughts,” and “Try This at Home”    • Helps for parents on big subjects including mythology, magic, violence, and life after death    • Fun articles from “Oh, I Wish I Were a Dufflepud!” to “Creature Hall of Fame & Shame”    • Indexes of creatures, characters, places, and Bible parallels    • A glossary of difficult words    • A memorable celebration of the Lord behind the Lion Story Behind the Book C.S. Lewis’ The Chronicles of Narnia have long captivated the hearts, souls, and imaginations of both youth and adults. This December, with the release of Disney’s The Lion, The Witch, and the Wardrobe, a craze among Christians and nonChristians is sure to erupt! Fans will be on the prowl for solid teaching to better understand this make-believe world that holds timeless gems of biblical insight. Now parents, kids, college students, and older Narniacs everywhere will find the answers they need in one convenient source. It’s unapologetically Christian, because that’s how C.S. Lewis was. And, true to form, not a tad of adventurous dust is left behind when readers embark on this exciting journey! From the Trade Paperback edition.

Train $10 Train

This Train $14.29 This Train

The Train $8.99 The Train

The Roar $12.63 No Synopsis Available

Roar of the Crowd $49.99 Diana Ong Roar of the Crowd - Giclee Print

Silence Followed By A Deafening Roar $11.49 Silence Followed By A Deafening Roar

Lions' Roar Of 74 $14.99 Lions' Roar Of 74

Ride, Rise, Roar $10.99 Ride, Rise, Roar

Let The Night Roar $9.49 Let The Night Roar

Let The Dragon Roar $4.49 Let The Dragon Roar