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