Training intensity – you can't gain muscle while losing weight

Author: Timko Ilya - master of the whole project and fitness trainer.
2012-10-21

What is training intensity?

Training intensity = volume of work / time.

The volume of work should be understood as the number of repetitions multiplied by the average weight of the equipment. For example, if you squatted with a barbell 50x10, 80x10, (100x6)4. The volume of work in squats would be: 500 kg + 800 kg + 2400 kg = 3700 kg. By adding the volume of work from all exercises, you will get the total volume of work for the workout.

I think it's clear that if you perform the same volume of work in two hours, and then do it in one hour, you will double your training intensity. Likewise, with the same time spent, the intensity will be higher where the weights are lower but the number of repetitions is higher. For instance, if you bench press 100 kg for 1 rep, the work done is 100 kg. But if you bench press 70 kg for 10 reps, you'll accomplish 700 kg of work.

I also want to add that intensity is a relative concept. There are no specific gradations of its values. One person may bench press 100 kg for one rep while another can do 300 kg for one rep. In this context, the intensity relative to their strength levels will be the same. However, if we disregard the difference in their strength, the second person's intensity will be three times higher under comparable conditions. Therefore, measuring this parameter in absolute numbers is impossible.

Now we come to the most important and practically significant part for you.

Whether your workout is aimed at gaining mass or burning fat depends on its intensity.

I'm constantly asked: "What are the best exercises for building mass?" "What are the best exercises for losing weight?" There are no such specific exercises!

The direction of your training effects is a question of intensity, not the specific exercises.

That is, you can take any training plan for gaining mass. Decrease the weights and rest time between sets. Increase the number of repetitions. And you will achieve the exact opposite effect. The same can be done with a weight loss plan.

The principle of changing intensity underlies all methods of exercise execution. This includes the split, supersets, and circuit methods. The split method decreases overall intensity, while circuit training and supersets increase it.

To conclude, a bit of physiology. The different effects of varying intensity lie in the fact that the body reacts differently to work at different power zones. To be more precise, the energy for muscle work, and subsequently for recovery, is sourced from different reserves. Hence, the drastic differences in training effects at varying intensities.

Work in low-intensity zones is commonly referred to as anaerobic or strength training. Training at high intensity is referred to as aerobic (aerobics) or cardio training. Naturally, there are many intermediate options between them.

I hope, dear readers, that you found a lot of useful information here. If so, share this article with your friends and subscribe for more updates. Good luck!