How to Make Your Workouts More Intense
Building muscle is simple in theory but challenging in execution. It’s not enough to lift weights; you need to push your body in ways that force it to adapt. Intensity is the secret ingredient—training at the edge of your capacity stimulates hypertrophy and drives results. This isn’t about ego-lifting with sloppy form; it’s about making every set count. Incorporating techniques like reducing rest periods, adding more sets, or extending your reps with advanced strategies like cluster sets or partial reps can help you achieve this. Intensity is the bridge between where you are and where you want to be.
Intention for Intensity
Why the Eccentric Phase is Critical for Muscle Growth
The eccentric phase—the controlled lowering of a weight—is often overlooked but is one of the most effective ways to increase workout intensity. This phase puts muscles under tension for longer, causing micro-tears that lead to growth during recovery. For instance, in a bicep curl, lowering the weight slowly for 3–5 seconds instead of dropping it builds more strength and size over time. You can also use techniques like eccentric overload, where you lift a manageable weight but use a heavier load during the lowering phase with a partner’s assistance. It’s a simple tweak with profound results.
Slow things down and witness your workouts become harder!
Science Based Lifting for Enhanced Training
Training intensity needs to be measurable, and that’s where tools like Reps in Reserve (RIR) and Perceived Rate of Exertion (PRE) come in. RIR lets you gauge how many reps you have left in the tank during a set. Aiming for 0–1 RIR ensures you’re training close to failure, the sweet spot for hypertrophy. PRE, on the other hand, helps you rate effort on a scale of 1 to 10. Combine these metrics with progressive overload, which involves gradually increasing weight, reps, or volume, and you create a system where each workout builds on the last. Without these strategies, even the most intense effort can plateau.
Academically backed approaches to increase training intensity
Rest and Nutrition: The Foundation of Intense Workouts
High-intensity training requires more than grit in the gym; it demands serious attention to recovery and nutrition. Proper rest is critical because muscles repair and grow during downtime, not during the workout itself. Sleep for at least 7–9 hours a night, as insufficient rest impairs recovery and performance. On the nutrition front, prioritise 1.6–2.2 grams of protein per kilogram of body weight daily and include plenty of carbohydrates to fuel training. Don’t underestimate the role of hydration—dehydration reduces strength and endurance. Supplementing with creatine, BCAAs, or electrolytes during long sessions can also support sustained effort and faster recovery.
We're pitching intensity but rest is just as important
The Role of Failure and Advanced Techniques in Intensity
Pushing your muscles to failure is one of the most effective ways to spark growth. Training to failure means completing reps until you can’t perform another with proper form. Incorporating advanced techniques like drop sets (reducing weight after failure to extend the set), rest-pause sets (pausing briefly to squeeze out a few extra reps), and supersets (pairing two exercises back-to-back) can elevate intensity. These methods target different muscle fibres and force them to work harder than they’re accustomed to. However, they should be used sparingly; overdoing failure training can lead to burnout and hinder recovery.
Mix things up and push yourself to your limits
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