Think You Know Intensity?

[Jason admin]

THINK YOU KNOW INTENSITY?
...THEN THINK AGAIN!
By Alex Georgijev IFBB PRO BODYBUILDER

22years, yes 22 years! That's how long i have been caught up in this lunacy we call bodybuilding. 20 years of this has been competitive, I`ve got bags of immensely ugly trophies to prove it. Anyone who's in the same position as I will tell you how our sport has developed and changed out of all recognition in some ways and in others has become stagnant and immobile.
Nutrition and supplements are space age now in comparison. Now you just mix a meal replacement and Roberts your auntie's husband!

But then you had to structure each meal and eat loads of really volumous food that seemed to bloat you for the most of the day. The nutritional information was far from sound also, drink pints of milk, eat dairy products, drink eggs; and then there's dieting for a show. ...Don't even go there.
I'm waffling now so I'll get to my point. Training. That too has developed and I don't mean with new fangled machines & lycra gym wear either! (What is it nowadays anyhow, a freakin fashion show it's like being on the set of Zoolander) I think the thing that's developed is intensity, and the intelligence with which serious athletes construct their routines. Mind you, saying that, have you read some of the trash they print in those American mags, you just know they've been ghost written I read those same routines when I started training, I'm sure they simply regurgitate them on a cycle every so often and put 'new and improved' next to them on the pages. I admit change is as good as rest sometimes, but the claims of 2 inches on your arms, and break the 50 inch chest barrier is just plain misleading. If it were only that simple, we would all be huge, defined and the Olympia stage would be rather crowded.

Truth is, in my experience it's down to good old consistency. Consistency of diet, rest, mental attitude and training, and within that training intensity. Now without sounding arrogant, anyone who's trained with me will tell you, I take my workouts very seriously. I like a laugh and a joke, and I'm the first to admit that the jovial atmosphere I promote within my gym makes for a comfortable relaxed arena, but once the workouts on, it's balls to the wall torture chamber stuff.
I've learned that the secret of true intensity is strict form. Suttle little rules within each exercise ensure that the maximum growth potential is extracted from each movement. Rules such as keeping the elbows forward throughout bicep curls, lowering the bar to clavicle level in shoulder presses and locking the elbows during flyes. All this makes for super intensity sets which leave a pump so painful, it leaves you with that feeling halfway between screaming and laughing, yes I love it.
One rule I learned a long time ago was that using overly heavy weights is not the answer, if your exercise form suffers and you start to cheat too early in the set, then your choice of weight may be incorrect and lowering it, maybe just by a few pounds, will make a massive difference. What I have learned over the year is that my muscles haven't a clue what weight I'm using, all they can relate to is the pressure (intensity) that I apply upon them. So if I can make 20kg feel like 50 kg, then why use the 50kg and ending up swinging the weight to complete the last few reps and risking injury. Don't get me wrong, I truly believe that it's important to make progress in the strength department.

I just now think this should be real strength controlled not cheated, bounced or swung. The power should be useable right throughout a strict movement.
To achieve this level of intensity, there is one more thing you need. It's the correct mental approach, a balance of being positive, aggression, control and focus. If this balance isn't achieved or one of the elements is absent then the result will not be quite the same. Too much aggression and you start to cheat or lose focus. Too much control and the whole thing becomes mundane and lacks aggression. When you get it right, it's magnificent. The feeling of accomplishment on completion of a set is awesome and you just know you've reached that all important goal and stimulated growth.
A Final Word...
On conclusion remember one thing, it seems fashionable at the moment to place more emphasis on the drug and nutrition facets of our sport and less on the training side, I'd just like to state that their order of priority should be this:
- Nutrition
- Training
- Lifestyle
- Pharmaceuticals
(If you choose to use them)
When it comes to a good overall lifestyle I talking about your choice of job, social life and your relationship as they all have a direct influence on potential growth and success. Never ever neglect your training, get all these element right and it will pay dividends, I promise you.
Alex Georgijev UK IFBB PRO
For ProMuscleMag.com