Intensity in bodybuilding: increasing hypertrophy, maximum strength and strength endurance

Summary of this blog

The blog discusses you the significance of intensity in bodybuilding, particularly concerning hypertrophy, maximal strength, and muscular endurance. It emphasizes that training intensity influences the body's response to stimuli and is crucial for athletes in strength sports, weightlifters, and bodybuilders. The blog explains the definition of intensity and resistance, detailing how training intensity is calculated through the repetition maximum. The concept of 1RM (One-Repetition-Maximum) is thoroughly discussed, highlighting it as the maximum weight that can be moved once and in a controlled manner.

Subsequently, the text explores training intensity for muscle building, maximal strength, and muscular endurance. Different repetition ranges and percentages of 1RM are recommended for each goal. The blog underscores the importance of varying intensity levels in the training plan and suggests training according to the specific goal (muscular endurance, maximal strength, or hypertrophy). Periodization of training is considered helpful for introducing new stimuli and achieving training goals more rapidly.

Additionally, various intensity techniques in bodybuilding are introduced, including supersets, two- and three-set training, high-intensity training (HIT), drop-set training, and pre- and post-fatigue techniques. The blog concludes with frequently asked questions about training intensity, covering the significance of 1RM and recommendations for intensity techniques to promote muscle growth.

End of summary

The effects of a training session on your body's subsequent response to the training stimulus are significantly influenced by the intensity. Within the five key variables for successful strength training, intensity plays a crucial role. A fundamental understanding of it is also advantageous for weightlifters and powerlifters. However, the following information is primarily intended for those who are passionate about fitness or engage in bodybuilding.

Definition of intensity or resistance

Resistance indicates how difficult a specific weight is for a particular set. This variable is of great importance for structuring your training. Resistance is measured in RM – a detailed definition and instructions for calculation are provided in the course of this text. In contrast, intensity, for many bodybuilders, refers to the elusive difficulty level of a workout. However, the fact that a training session was particularly intense does not provide information about the weights used.

In colloquial terms, the consideration of workout intensity often revolves around the resistance of various exercises. In reality, the term "intensity" is not entirely accurate but has become established in common language over time. Therefore, I also use the term "intensity" in this text, even though resistance is intended.

Calculate training intensity

To effectively structure your own muscle-building training, it is necessary to calculate training intensity. A common method is calculating the Repetition Maximum (RM), as explained in the following section. For illustration, I have prepared an example for you:

Your training plan specifies that you should perform the bench press exercise with an intensity of 70%. This 70% refers to your 1RM – the maximum for one repetition. Crucial is the weight you can lift for one repetition. For instance, if your bench press 1RM is 100 kilograms, the calculation would be: 0.70 x 100 kg = 70 kg. This example will become clearer in the next chapter: Explanation of RM (Repetition Maximum)

Your 1RM naturally changes continuously. With progress in training, you become stronger, and your 1RM increases. Therefore, it is essential to keep an eye on this value to calculate training intensity. An additional benefit is the ongoing monitoring of your progress.

Explanation RM (Repetition Maximum)

The 1RM is the maximum weight you can lift once in a specific exercise in a controlled manner. It is not sufficient to rapidly push the weights up and let them fall again. A moderate speed is crucial for calculating the RM.

The 1RM is particularly relevant for powerlifters or weightlifters whose training often consists of few exercises. In bodybuilding, where training involves various exercises, determining the 1RM for each exercise would be immensely time-consuming. Additionally, not every exercise is suitable for determining the 1RM.

An apparently simple method for determining the 1RM is online calculators. You input the weight and the number of repetitions, and you receive your 1RM as a result. However, such tools can only provide a rough estimate. The results are imprecise and not tailored to your individual abilities.

An alternative is specifying intensity in 5RM or 10RM. This involves the weight you can lift for the corresponding number of repetitions at a moderate pace.

Intensity levels for muscle building, maximum strength and strength endurance

Levels of Intensity for Muscle Building, Maximal Strength, and Endurance The blog on training volume already contains information about hypertrophy, maximal strength, and endurance. Intensity is a variable that varies depending on the training goal.

Levels of Intensity for Maximal Strength Improvement:

If the goal is to enhance maximal strength, 1-6 repetitions are the preferred method. This corresponds to approximately 80-100% of your 1RM.

Levels of Intensity for Muscle Building / Hypertrophy Enhancement:

To promote muscle hypertrophy, the number of repetitions should be increased. It is recommended to perform 8-12 maximum repetitions at 70-80% of your 1RM. Recent studies indicate that higher repetition ranges can effectively support muscle growth. However, training to muscle failure is necessary for this.

Levels of Intensity for Endurance Improvement:

On the other hand, if endurance is to be effectively increased, training in the high repetition range is recommended. 12-15 repetitions correspond to less than 70% of your 1RM.

Best Practice: Varying the Levels of Intensity

The previously described intensity levels for different training goals emphasize that structuring your training plan into various cycles is crucial to get the most out of your body. You should primarily train in your target range – depending on whether you want to focus on endurance, maximal strength, or hypertrophy. Periodizing your training, however, can help introduce new stimuli and reach your training goals more quickly.

Intensity techniques in bodybuilding

There are various techniques to enhance intensity in training. One way to optimize intensity is to increase the number of exercises per set, limit the number of sets per muscle group, or raise the number of sets for an exercise. These intensity techniques are particularly helpful in muscle building. Some athletes occasionally use them in training for maximal strength, endurance, or weight reduction. However, the primary effect of these techniques is evident in muscle building, especially in hypertrophy.

The following are commonly explained intensity techniques. This listing does not claim to be exhaustive, as many gym-goers typically utilize at least one of these techniques.

Superset Training

In superset training, two muscle groups (antagonist and agonist) are trained without a rest between sets. For example, you choose one exercise each for biceps and triceps to further intensify the workout for your upper arms.

Two, Three, and Giant Set Training

Two, three, and giant set training have one thing in common: you train the muscle group with several exercises directly in succession.

High-Intensity Training (HIT)

The intensity of training is linked to your performance limits. In HIT training, you surpass these limits. With forced repetitions, partner assistance, negative repetitions, or partial repetitions, you train beyond the complete exhaustion of the muscles.

Drop Set / Decreasing Sets / Reduction Sets

In these intensity techniques, you reduce the weight after each set. This allows you to train the muscle group again with a few repetitions. You should reduce the weight at least twice.

Pre-Fatigue and Post-Fatigue

The intensity techniques of pre-fatigue and post-fatigue relate to the sequence of training exercises. The principle of pre-fatigue involves a combination of compound and auxiliary exercises. First, you fatigue the muscle with an isolation exercise, and then you use the compound exercise for an even stronger training stimulus. An alternative to pre-fatigue is post-fatigue, where you reverse the order. After the compound exercise, you use the isolation exercise to completely exhaust the muscle.

Frequently asked questions about training intensity

What does 1RM mean?

1RM refers to the maximum weight you can lift in a specific exercise at a moderate speed. Alternatively, 5RM or 10RM can also be used as references.

Which methods are recommended for increasing intensity?

To promote progress in muscle building, there are various approaches to increasing intensity. These provide new stimuli for your muscles. Training in supersets and the use of drop sets are particularly recommended and are frequently applied in fitness studios.

What level of intensity is suitable for muscle building?

For muscle building, it is recommended to perform 8-12 repetitions, corresponding to an intensity of 70-80% of the 1RM. It is also possible to train in the higher range of repetitions when the muscles are completely exhausted.