Whenever you lift weights in the gym there are three factors that determine the intensity of your exercise. They are:
1. The amount of weight on the bar
2. The number of times you lift that weight
3. The time it takes
The fact is you can and do adjust those three factors all the time. You can lift a lighter weight more times but it takes longer. You can lift a heavier weight fewer times but you can’t continue for much time.
There is a way to get all of these factors working at the right point so that you develop maximum intensity. There is a similar analogy in using a stickshift or manual transmission. This is perhaps understood best by people who ride motorcycles, particularly 2-stroke dirt bikes. Let me explain. There are several combination of gears and revs that will allow you to do 30 mph, but only one of those combinations delivers peak power. You could drive in 6th gear with low revs but you would feel the bike lugging and there would be little acceleration available. Or you could be in 1st gear with the revs screaming but not able to go faster. Both are the wrong gear for the speed and deliver less than peak power.
The reality is there is an optimum combination of gear and revs to develop peak power at any given speed. And when you lift weights there is an optimum combination of weight and reps to develop peak intensity for any given time period. I call that concept the “sweet spot.”
In the first seven workouts of the new Power Factor Workout the time is set to two minutes. The object for those workouts is to find the right combination of weight and reps to do in two minutes that deliver your highest Power Factor and Power Index numbers. Those numbers define your intensity of output. If you use a weight that’s too heavy you can’t do many reps, and you need a lot more rest. That gives you a lower Power Factor number. If you use too light of a weight you can bang away for two minutes and still not be very tired. That also gives you a lower Power Factor number. The object is to discover your personal ‘sweet spot’ for each exercise where your muscular intensity is at it’s peak. THAT is what builds new muscle strength and size.
This is the opposite of training blindly and just hoping that you are making progress. This is using meaningful measurement to KNOW your training is productive. It’s training with your brain. “No brain, no gain!” Haha. Have a good workout.