Hey everyone, Doug Krussel here with K3 Nutriments, excited to talk about a topic that's been a key element in my 40+ years of bodybuilding and powerlifting: Intensity. Whether you're lifting heavy, doing high reps, or aiming for endurance, it's not about the exact numbers—it's about how hard you push your body.
Let’s get one thing straight: The debate over high reps vs. low reps or heavy vs. light weight is secondary to the real driver of progress: intensity. You can structure your sets and reps all day long, but if you’re not putting maximum effort into each set, you’re not optimizing your workout. You see, it’s easy to get lost in the details, like meticulously tracking your sets and reps with apps or notepads, but none of that really matters if you're not pushing yourself hard enough.
Why Intensity is Everything
When it comes to building muscle, getting stronger, or simply staying fit, the single most important factor is how intensely you work out. Intensity means giving 100% effort with every rep, every set, and every exercise. If you can hold a conversation while working out, you're not pushing hard enough.
In my personal routine, I aim for 10 to 15 reps with weights that challenge me from the very first rep. For instance, calves are a weak point for me, so I do 15 reps to really push them. Anything less, and I don’t get the result I’m looking for. On the other hand, doing too many reps or too many sets can lead to burnout or ineffective training. Finding that sweet spot between 6 and 20 reps and hitting the right number of sets is crucial.
The Importance of Recovery and Intensity Balance
Over the years, I've learned that intensity also means knowing when to stop. You can do too little and not hit your muscles hard enough, or you can do too much and enter a zone where your body starts breaking down muscle for energy—neither of which are ideal for progress. My advice is to stay between 12 and 18 sets per muscle group, and make each set count. If you're already sore during your workout, you're on the right track.
Finding Your Own Intensity Sweet Spot
Everyone is different, which is why there isn’t a universal "best" number of sets, reps, or weight loads. Some lifters thrive with more sets, while others can achieve their goals with fewer but more intense sets. It’s all about experimenting to figure out what pushes you the hardest while still allowing for recovery and muscle growth.
A Final Word on Intensity
Don’t get too caught up in tracking the numbers down to the decimal. If you're progressing with intensity, the results will come. It’s not always about lifting heavier weights every week; some days, your energy will fluctuate. What matters is maintaining that intensity and pushing your body to its limits every single workout.
Thanks for tuning in, and remember: Intensity is key to progress, no matter your fitness goals. Stay focused, stay intense, and, as always, stay healthy with K3 Nutriments!
And be sure to read my latest article on the importance of protein!