Bench Day 9/7

Got some footy from today's bench workout! (170x10)

The True Definition of Intensity

   What exactly is meant by the term intensity is a very debatable topic in the field of fitness.

   For many, intensity is defined as a "relative portion of a one-repetition max (1-RM)." This could mean for example, performing six repetitions of the bench press at 85% of your one-repetition max. Thus, based on this statement, it could be assumed that the closer you are training to your 1-RM, the more intense your workout is. I use to agree with this statement for a very long time; however, after completing my summer strength and conditioning internship, as well as reading "Evidence-Based Resistance Training Recommendations" by James Fisher, James Steele, Stewart Bruce-Low, and Dave Smith, my thoughts on intensity have completely changed.

   Fisher makes a great point in stating that intensity (as most think of it) is, "A training load given as a percentage of repetition maximum as opposed to a measure of intensity or effort." Therefore, this definition incorrectly implies the idea that if a person is performing less repetitions with a higher training load percentage, then he/she is training "harder" than someone else who is performing more repetitions with a lower weight. This is an incorrect way of thinking that is very common today in fitness. 

   Intensity, as Fisher states, is best defined as, "The level of effort applied to a given load, defined as the number of repetitions performed in the relation to the number possible," 

   I honestly love this definition because it makes complete sense. Rather than dedicating time to figuring out what training percentage load you should be training with, why not just perform repetitions at a given weight until you cannot complete another concentric contraction? By viewing intensity through this way of thinking, questioning how hard you trained will never be an issue because you will always be working until temporary muscular failure. Other studies have proven that training to temporary muscular failure leads to the most muscle growth stimulation. Therefore, this training mentality DOES work. 

  It is from this definition of intensity that my HIT Training Series is based off in that every exercise is performed for one set (except squats/front squats) until momentary muscular failure occurs. 

  This way of training works. Science has proven that. For this reason,  this training-style is called "Evidence-Based Training." If there's proof that a specific training style works, then you might as well try it. Evidence-Based Training is no exception.

Source: "Evidence-Based Resistance Training Recommendations."-James Fisher, James Steele, Stewart Bruce-Low, Dave Smith

HIT Back/Biceps Workouts

   Today marks the last part of the HIT Training Series.

   So far, the program has been awesome! The majority of the workouts have been around 40 minutes with a maximum of four sets per muscle group. The legs/shoulders workouts take a little longer due to performing two sets of squats as well as 15 minutes of cardio.

Back/Biceps Workout #1 

• Barbell Rows (1 set + Dropset) (First goal is to hit 10 reps, increase weight next time and strive for six reps, then use that weight again during the next session with a goal of eight reps).
• Lat Pulldowns (1 set) (1 set = 5/7 repetitions) (Fablous Fives) (Bring down weight in five seconds, hold weight for five seconds, bring up weight in five seconds) (1 rep = 15 seconds) 
• Single Arm Dumbbell Rows (1 set) (Hit 10-12 reps initially, can't move up until hit 15+)
• Barbell Bicep Curls (1 set) (Same repetition goal as Single Arm DB Rows)
• Incline Dumbbell Curls (1 set) (Assistor repetition goal)
• Back Extension (1 set) (Assistor repetition goal)

Back/Biceps Workouts #2

• T-Bar Rows (1 set + Dropset) (Same repetition goal as barbell rows)
• Chin-Ups (1 set) (Negatives Only) (Climb up to bar via platform-box, lower to starting position in eight seconds) (Assistor repetition goal) (Once hit +15 negatives, adding concentric portion of movement before performing solely negatives)
• Incline Dumbbell Rows (1 set) (Assistor repetition goal)
• Dumbbell Curls (6, 8, 10) (1 set) (Perform six repetitions at a given dumbbell weight, lower weight by five pounds (per dumbbell), and hit eight reps, then lower weight again by five pounds with a target goal of 10 reps+)
• Preacher Curl Machine (1 set) (Assistor repetition goal)

Back/Biceps Workout #3

• Seated Cable Row (1 set) (Assistor repetition goal)
• Machine Rows (1 set) (Crazy 8s) (Concentric portion- two seconds; eccentric portion-eight seconds)
• Lat Pulldowns (1 set) (Assistor repetion goal)
• EZ Bar Curls (1 set) (4x5) (Five full reps, followed by five reps starting at the bottom, and finishing in the middle, and then five reps starting at the top of the movement finishing in the middle, with five more full reps as a finisher to the exercise)
• Incline Dumbbell Concentration Curls (1 set) (Assistor repetition goal)
• Weight Plate Hyper Extension (1 set) (Assistor repetition goal)

   The Back/Biceps workouts have normally been the quickest workouts to finish; however, they certainly have not been easy. I have definitely felt a good pump in the biceps after these workouts even with only performing just two sets of isolated biceps training! 

    Be sure to try these workouts and let me know what you think!!! 

   Expect a couple more posts this week regarding what is "intensity", as well as my current diet regime.