Training Intensity

Two factors influence the production of results from strength training - form and intensity. Both are abused in the general training environment. Intensity is simple: Work as hard as you momentarily can. Don't stop when you think you've had enough, or think you can't continue, or when you reach that magic number of repetitions. Stop when the resistance stops you, when muscles fail in the face of an all-out effort.

Intensity can be achieved by working harder, by pushing yourself, by being pushed. It can also be achieved by spending less time between exercises - reaching a level of systemic shock greater than the norm. This ultimate level of physical excellence was named "metabolic conditioning" by Nautilus inventor, Arthur Jones and defined as the ability to work at 100% intensity for a prolonged period of time. Impossible? Dichotomy of interest? Not so. Metabolic condition can be obtained through proper strength training.

1. Select a circuit of exercises (10-12) that cover the major muscle groups (large to small).
2. Perform the first exercise to a point of momentary muscle failure (use a weight that allows 8-12 repetitions) in good form.
3. Within seconds, start the next exercise.
4. Repeat - until the circuit is complete.

As simple as it sounds, the effort required is beyond the capacity of most (no athlete made it in his first attempt the first four years it became available under Jones' supervision). So, ease your way into the intensity part (learn to work hard) and gradually reduce time between exercises. If and when you make it, you'll be in your best possible condition . . .
. . . and the toughest kid on the block.