Level Up Your Gains: Mastering Workout Intensity
- Garrett Kriegseis
- Sep 5
- 4 min read
When we witnessed Goku turn into a Super Saiyan for the very first time, we saw a different look. An intense look. His veins were bulging, aura was electrified, and every muscle fiber of his was screaming. He achieved full intensity, and look where that got him. Super Saiyan and more.
Most people in the gym never get to that level. They always stop just a few reps early, or lift weights that feel "safe and comfortable", and then wonder why nothing changes.
If you truly want to become stronger, build more muscle, and actually see real progress, then you need to learn how to full push past comfort.
Not recklessly, but intentionally.
That is what we are going to do today. We are going to break down to exactly what workout intensity fully is, how to manipulate it, and how to fully utilize it to transform your overall strength and your physique.
What does "Workout Intensity" really mean?
Intensity is not just sweating a lot or being wiped. In strength training, intensity is truly how hard your body is working relative to its max capacity. Usually measured as a percentage to your 1-rep max.
If youre lifting a weight that is only 50% of your max, then you are at a level of intensity of Peter Parker before his spider bite.
Pushing closer to your 6 rep max? Now you're Spiderman that is stopping the runaway train. Most, if not all, of your muscle fibers are involved.
Why Intensity Matters
As a Strength & Conditioning coach, I can confidently tell you that this is one of the most important factors in driving progress. Higher intensity creates mechanical tension, which is key for:
Strength Gains: You recruit many more muscle fibers and will train your nervous system to handle much heavier loads.
Muscle Growth: Tension + Recovery = bigger and stronger muscle tissue.
Ways to Increase Intensity
Load (weight being used) This is probably the simplest method. Add more weight over time. If you bench 135lbs for 8 reps this week, then try to bench press 140lbs next week.
Volume (Sets & Reps) Volume is your overall total work. More sets or more reps mean more stimulus. Example: Batman in The Dark Knight Rises doing endless push-ups and pull-ups in the pit. He didn't go heavier, he just kept doing more and more and more until he was able to climb out of the metaphorical (and quite literal) hole.
Tempo (Speed of each Rep) Slow down your reps. Slowing down your reps, especially during the eccentric (lowering) portion can help put a lot more tension on your muscles. It will also help you have a much better mind-muscle connection when it comes to targeting certain muscles. Try a tempo of 3 seconds down, pause for 1 second, and then explosively lift the weight up. 3-1-0 Yes, this is going to burn. And yes, you are going to feel like you are the Main Character during a Hunter X Hunter training montage. THAT. IS. THE. POINT!
Rest Periods By cutting down on your rest, it will make your workout feel like an absolute rush in a Boss fight. No time to breathe, and your heart rate stays high. It is brutal, but can be very effective for hypertrophy and conditioning.
Example: Some CrossFit WODs will do this on purpose. It will be like fighting a bunch of mini-bosses back-to-back and with no healing potions to save you.
Range of Motion & Exercise Variations
Swap some easier and basic moves for more advanced and harder variations.
- Back Squats -> Split Squats
- Push Ups -> Decline Push Ups - Inverted Rows -> Pull Ups It will be like upgrading your character's gear. Suddenly, everything hits much harder. And don't cheat your Range of Motion. Full depth is similar to using your character's ultimate ability. Maximum impact, maximum effort, maximum reward!
Advanced Techniques When you are wanting to do something different and something fun, it is time to be more advanced. There are plenty of methods to choose from! Some of my favorites are: Drop Sets - Do a set, lower the weight, keep going Super Sets - Pair exercises, especially antagonist exercises, back-to-back. AMRAP - "As Many Reps As Possible". Wonderful finisher, especially with bodyweight exercises. EMOM - "Every Minute on the Minute". Keeps the pace high, and can test your endurance! Keep going until you fail to complete the reps in the minute timeslot.
How To Use These Methods Without Burning Out
This is where most people tend to go wrong. They try to crank up their intensity up to 11 all at once. Result? Injury, fatigue, and burnout. This would be like trying to train like Rock Lee, Captain America, and Guts all at the same time. Back-to-back-to-back. It might be good for the first week, but afterwards it is just too much on your physically and mentally. Here is what you need to do instead:
Pick 1-2 variables per week to adjust
Track your progress to check on what works best for your
Respect recovery. Muscles are stimulated during workouts, but grow when you rest.
Quick-Start Checklist
Try this next time you train:
Add 5-10lbs to one compound lift.
Or add 1-2 extra reps per set.
Or shave 15-30sec off of your rest
Try a single drop set at the end, especially for accessories/isolated movements.
Final Boss (This is my CTA, selfish plug)
Your fitness journey IS your campaign. Every workout is a quest. Every rep, every completed workout, and every meal is XP that goes towards becoming the strongest version of yourself. And just like in a campaign, you don't have to grind solo> I can help you build a plan that matches your schedule, your current stats, and your overall goal. This way, you can stop guessing and experimenting and start progressing! Book a free 1-on-1 consultation with me, and we can design your very own training arc! Make sure to join the Discord channel too, and you can party up with other adventurers who are chasing their own goals.
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