Intensity

First the tatoo guy checking the mirror between lousy sets; then the girl in the corner performing squats, biceps curls and heel raises all at once (the obvious product of some genius). Both have ipods firmly in place, the first order of business. Like the "Where's the beef?" commercial, I ask, "Where's the intensity?" It has disappeared from today's gyms.

One reason: Intensity is against human nature. No one likes the pain associated with muscles exercised to momentary fatigue or failure. When we reach a certain level we say, "That's enough." Few can stand it, fewer invite it. It's hard. Yet, physiology dictates that the threshold required to stimulate change is high. Arthur Jones called it "outright hard work." Not what we think is hard, but something that can be measured as such, at least with an honest subject.

And how do you measure hard work? Easy. When movement no longer exists with an honest effort - a full effort, no smoke and mirrors. How do you get to failure? Not easy. Try this:

Go beyond what you currently do. If you perform 10 repetitions before you stop (because you think that's it), try to perform 15 or 20. Stay with the exercise for at least five more repetitions regardless of what they look like (halfway up, quarter-way up). Perform the extra attempts in good form, with a slow, controlled speed. Die in style. The first time you try, you might be surprised that you CAN do five more repetitions through a full range-of-motion. If so, you were working below your potential. Add five reps the next workout and continue to add until movement disappears. Clear, simple, measurable. Keep your eyes open and detect movement, or its lack. The good news: When there is no movement, you're done and don't have to face the same for a few days.

Don't stop at a pre-selected magic number. Twelve repetitions is no good if you could have done 14 or 15. Twelve, in that case, may satisfy the ego or psyche, but does NOT satisfy the physiological.

I tell people, "Learn to work hard. I'd rather have you go full out on an exercise (if it means having to lay on the floor for five minutes to recover) than do a little here and a little there" in an effort to spread out your energy to finish.

Intensity takes its toll. Work hard and rest between efforts initially, as you must. Gradually combine several full-out efforts and rest between groups of exercise. Eventually, reduce rest periods between to no rest at all. You won't believe the shape you're in at that time.

Don't expect to pull the "failure" thing off within a few sessions. According to Jones, it would take most professional bodybuilders months to learn momentary muscle failure (and Jones was a superb motivator, knew how to get everything out of every subject). Make hard-work-and-no-rest-between a long-term goal. As Jones reiterated, "I didn't say it was easy. I just said it worked."

It does.

I don't care what you do during your workout, but don't select easy things and easy ways to do them. Do something HARD. Work to exhaustion - measurable exhaustion. And open your eyes. You may see the result you envisioned.