How to increase intensity in your workouts

When someone tells me that they’re eating good but are not seeing the results they want (usually fat loss), the first thing I do is watch them workout… because when it comes to results, what matters most is effort and the amount of work that is actually done during a workout. Many times a competitor may think they are training hard, they talk about how hard they are training, how many hours they spend in the gym… and even tell others how to train… but in reality they should be working out much harder themselves.

Take a look at the video below. The first few reps of the squat rows look ok… but in reality Laurie could lift heavier weight, which would give her a much better workout.

When Laurie increases the weight from 55lbs. to 140lbs for the last 12 reps, this greatly increases the amount of work she is doing.

Let’s compare the two:

  • 12 reps with 55 lbs = 660 lbs
  • 12 reps with 140 lbs = 1,680 lbs
If Laurie does this exercise twice a week for 3 months in prep for a figure competition she will have lifted 120,960 total pounds using 140 lbs on the weight stack… but she will have lifted only 47,520 lbs, if she only used 55 lbs on the weight stack. That’s 250% more work done in the same time period of time. You can see why some competitors have to work out for 3 hours a day, when someone else (working with higher intensity) can get better results in half the time spent in the gym.

Imagine the difference in someone’s physique if they used the heavier weight for 3 months, instead of the lighter weights. This is why I always tell figure competitors to put their work in early in competition prep because there is no making up for lost time …. you can’t catch-up if you slack (at the lower weight) for 11 weeks and think that there is some magical trick that will ‘bring it all together’ the last week before a show –  sorry but it’s not going to happen! So train hard everyday so you get the results you want …and so that you don’t have to spend all day in the gym.

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Posted on November 17, 2015, in Bikini, bikini competitor, bikini competitor workout, bikini diet, fat loss, figure competition, Figure Competition Training, figure training and tagged , , , , . Bookmark the permalink. Leave a comment.

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