Gym Routines – Three Levels of Intensity

The Benefits Of Training At Different Intensity



Contrary to popular belief, there is more than only one level of intensity you can train at in your gym routines. There is no requirement to constantly train at your maximal level, and in fact, believing that you must completely destroy yourself in the gym every workout will sabotage your gym routines severely. When you first start training, the intensity of your gym routines should be sufficiently mild enough that your body may adapt to the concept of constantly damaging and then repairing itself. If you have not trained for many years (or ever), then going full bore is a great way to permanently injure yourself.


So let’s look at the various intensities you may train at.


  • Intense Training


Intense training is when you take each set until the 2nd last rep you can complete in good form. This level of training, over the long term, will pack muscle onto your body, and is a very effective method of training in your gym routines. Obviously, it is very difficult to judge when the 2nd last rep has been reached, and you will actually have to train to failure first to know where it is.


  • Very Intense


Training Very intense training is when you take each set to failure. That is, when you can’t complete another rep with good form. This level of intensity will massively increase your strength and will pack on muscle. However, it is not very possible to consistently maintain this level of training. It requires immense mental fortitude, and will physically exhaust you. It is best to use this level in short bursts.


  • Brutal Training


Brutal training is when you train to failure, and complete a static isometric hold before completing the set. This level of intensity in your gym routines will completely exhaust you mentally and physically. You will actually not be able to move the targeted muscle for a few minutes. When training your legs in this method, you will be physically unable to walk for up to an hour.


While many people believe you must train brutally hard to build muscle, the truth is that no one can maintain training that tough over a long enough period to build muscle. More likely, they will injure themselves, or become too scared of the gym to continue. It is far more efficient to simply train with the long term in mind, and utilize intense training gym routines. When you find yourself becoming bored or complacent, you can turbo charge your workout with a very intense burst. Really take an honest look at your gym routines, and decide for yourself whether you are training correctly. You will get a good feel for training after doing it for years, if you are not yet at this point.

workout intensity

Working out requires getting different kinds of workout in as it relates to different intensity levels. You can’t always train at the highest level for ever. You have to be able to alternate your workouts to achieve the body of your dreams. You might consider doing really high intensity workouts for 3 weeks straight; then you might take it down a few notches for the next 4 weeks and do low or moderate intensity workouts, then back up to a high intensity level for the next 6 weeks. The key is alternating your workouts from time to time to stimulate your body to become confused and change.

Strength Training Workout Routine

Strength Training Workout Routine


A Strength training program is much different than a body building program. To configure a proper strength training routine, you need to understand how a muscle becomes stronger. If you fail to understand the physiology behind how to get stronger, you will not put together an optimal strength training program; the goal in this short article is to explain the differences between body building and strength training. Resistance training is how you will increase your strength and not be a bodybuilder unless you choice to part take in body building.


Body building workouts consists of performing reps of 6 to 12 and working the muscle until it fails. Bodybuilders intentionally try to hurt the muscle group they are working with the idea that when it heals it will become significantly stronger. Proper strength training routine takes a much different approach.


A good strength training plan should focus on how to make a muscle more efficient, not for breaking down a muscle; if your strength training program is focused on things such as “pump” or “burn”, you must change your strategy. Remember body building as “muscular” based and strength training as “nervous system” based. In a good strength training program, try to educate your nervous system to send stronger incentives to group muscle full time. Your strength training programs should be based on heavy weights and low repetition.


If you take a weight of 5 pounds and curl it, the nervous system barely works to contract your bicep muscle. If you take a 40 pound weight and curl it, your nervous system works harder. The heavier weights you choose, the less reps you can perform.

While doing strength training routines, you should range your reps between 2 to 5, but increase your sets to 6 to 10. This allows the brain enough practice to know it must make the muscle stronger. This will train your nervous system to become more effective and fire a strong impetus to the muscle repeatedly.



Training to failure is definitely body building. None of your sets in your strength training programs are ever to fail. Every time you train to fail you are teaching your nervous system to fail. You will be rewarded with weaker impulses that are sent to the muscle on the upcoming sets you perform. When you train to fail you are having to step back in your quest to gain strength. Obviously forced reps should be avoided.


When body builders are fighting for things like “pump” they are actually trying to use their muscles and need to keep rest at a minimum. While doing a strength training program your highest nerve impulses are sent to the muscle in each rep you do. Because of this you need to rest up to 5 minutes between each set.


Because your strength training session is not exploding your muscles, you experience very little soreness days after your workout. Because the muscles do not need to repair themselves, you can work out every muscle group more often than after a body building routine. A bodybuilder might work at every muscle group twice a week, you should be able to work every muscle group 3-4 times a week. If you are “practicing” lifts four times per week, you should get faster results than someone who lifts two times per week; Just make sure you don’t tear the muscle like a bodybuilder.


A quick summary of a good strength training. 1) 3-5 reps per set 2) 6-10 sets per exercise 3) 3-5 minutes of rest between sets 4) Never train to failure. 5) Never carry out forced labor reps. 6) Practice greater lifts 3-4 times per week. Check out the video example to the left of this article for a few examples of the amount of reps to do. Check some more examples of body building and strength training and see what works best for you here.

Workout Plans For Your Upper Body

These exercises are some good to help you build a lot of upper body strength. With this workout plan you will see some impressive physical gains fast. Just make sure that you follow the steps as outlined to make the most of your workout sessions.

With this workout plan you will start out by by doing 5 sets of flat bench press with comfortable weights. Lay on your back and lower the bar to the middle of your chest and push the weigh back up until you are elbows are locked out. Now this is considered one rep try to do with 8 to 12 reps, and do around 5 sets. This is for the middle part of your chest.


Now you are going to do incline bench press which targets the upper part of the chest. you want to get comfortable weights the bar and do about 8 – 12 reps, and about three to five sets. Do not try to load up the bar with too much heavy weigh at first, your strength will come naturally in a short amount of time.

Using your own body weight do 8 – 15 reps, and four to six sets. This exercise will really hit the lower portion of your chest just above your rib cage.This exercise is also good for your triceps and front deltoid muscle.

You can also do military presses by sitting down in front of a smith machine and put on comfortable weights on each side of the barbell. Then you want to pick up the barbell and  press the weights up until you have locked your elbows out and the weight is above your head, then lower the weight slowly towards your shoulders; the barbell can either be lowered to your chin or to the back of your neck. Do 8 to 12 reps and 3-5 sets. This will give you solid, broad and strong shoulder muscles.


The next exercise to round out your upper body exercises would be for your traps. You want to get a barbell and load it up with comfortable weights. Take the weight off the bar, then step back slowly and lower the weights towards your knees while holding the barbell in your hands. You’re then going to pull the barbell up using your trapezius muscles; almost as if you’re trying to raise your shoulders to your ears. Do 8 – 12 reps and 4 to 6 sets.

These muscles in your upper body will become strengthened and toned even with modest weights just by doing them regularly. You want to hit each body part at least once per week and twice per week if possible. This will give you the greatest results as far as muscle strength, definition, and visible muscles development. Also feel free to check out mine flat stomach exercises book which was an Amazon bestseller pack with tons of exercise tips for developing the core muscles.