In the context of exercise, the term intensity gets thrown about with a fair amount of frequency. This does not mean people use it appropriately, particularly in the field of strength. Coaches and sports scientists use accepted, established definitions of this term as it applies to strength training.
Intensity
Intensity is defined in the field of strength training as a percentage of your one-repetition maximum, according to Vladimir Zatsiorsky, author of "Science and Practice of Strength Training." If you can lift 100 lbs. on the bench press for a single repetition, but not 101 lbs., when you are training with 100 lbs. on the bench press you have achieved 100 percent intensity. If you train with 75 lbs. for repetitions, you are training with 75 percent intensity.
Perceived Intensity
The term perceived intensity was coined by Dr. Mel Siff, author of "Supertraining." This is a loosely-defined term that allows people to quanitfy a feeling of overall training intensity. By comparing two separate workouts performed under the same conditions, including sufficient rest and food, if one is significantly harder it is said to possess a higher perceived intensity. There is no way to objectively measure this, because how hard a workout feels for one person can be radically different to the perceived intensity of the same workout performed by an athlete of a different caliber.
Increasing Perceived Intensity
Methods of increasing your perceived intensity can be achieved without changing your specific intensity. To increase intensity, you must increase the weight. To increase perceived intensity, you can perform more repetitions in less time. You do this by either keeping your rest periods to the same length but increasing the number of repetitions you perform, or shortening your rest periods or performing the same workout. If you can increase the repetitions and decrease your rest periods, your perceived intensity will increase.
Using Intensity
Many periodized training programs are based on specific training intensities. A linear periodization cycle, where you increase the weight each week and decrease your training repetitions, is one example. This requires you to know your one-repetition maximum for the lifts in question. Although you can use calculators to figure out your approximate number, most are not as accurate as simply doing a single-lift maximum. If you have never attempted a single lift maximum before, spend a few weeks working in lower repetitions ranges -- less than five per set -- to avoid a tremendous shock to your system, and possibly your ego. Never lift without a spotter, and if you are trying a one-repetition maximum, make sure the spotter knows exactly what you are attempting to do.
References
- "Science and Practice of Strength Training, Second Edition"; Vladimir Zatsiorsky, et al.; 2006
- "Supertraining, Sixth Edition"; Mel C. Siff; 2003
- "Periodization Breakthrough!: The Ultimate Training System"; Steven J. Fleck, et al.; 1996
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