I personally belive in heavy sets, 4-6 reps with a maximum of 8 before you up the weights.

Today I realized that my intensity is not what it was before I was injured. That's understandable, injuries are pretty demoralizing, but I decided to go in today and truly give it my best while training back.

I set small goals for myself, and one of these starting today is to raise my current level of intensity, which I'll call '1' to an insane level of '5.'

The importance of proper intensity particularly in the natural bodybuilder is paramount. The body will only grow when it is forced to, so you must call on your very spirit to force out that last rep you normally wouldn't be able to. Same thing as when the lady lifts a jeep off her child.

Here is an example of what I normally see in the gym. This isn't even my level '1' intensity:

Peter is doing cable pushdowns for tris, he does 10 successive reps, starts to feel pain, does one more and feel satisfied with himself.

This is level 3, I have never reached what will be my level five, so I'll let you know.

Robert is doing lat pulldowns. He gets to rep 5 and is stuck 1/2 way threw. He shuts his eyes, grits his teeth, holds his breath, and puts all his concentration 'into' the muscles, slowly he wills himself to make it one more time, finally, the bar starts to move and he completes a 5th rep. Without breaking concentration he pulls again, this time he can barely move it. He is gritting his teeth and air is being forced from his lips along with spit as he decides that this is do-or-die. His whole body begins twitching crazily, like he's in an earthquake. He always makes sure to use the bathroom beforehand otherwise he'd shit himself because he's lost all control.

He finally makes it 3/4 of the way down and then his muscles just fail, completely dead of any contraction ability. Slowly he lets the bar back up resisting as best he can.
When he gets up he can barely move, his vision is completely blurred and he is breathing extremely hard, takes him almost the whole 3 rest minutes just to begin to think clearly.

This is one of the main reasons why I was able to gain so much muscle last summer, because I forced myself to. I guess this post is kind of gay (lame) but I just go home from the gym and I'm still pumped.

[This message has been edited by Frackal (edited February 25, 2001).]

How's the back frackal? Mine is still fucked up a little and I am on prednisone for asthma so my gains are pissing down my leg.

I have hit a "level 5" before. an NPC bodybuilder Max Levabre worked legs with me afters hours at the gym I work at. no people, no music, no distractions, swearing, slapping each other in the face, yelling, grunting...

started with calves, then BB squats, then hack squats.

with hack squats: 4 plates@ 4 reps ATF, stripped to 3 plates@ 3 reps, stripped to 2 plates@ 5-8 reps (last three were forced), stripped to 1 plate a side, slapped me on the thighs "FUCK!!?!?" breathing so hard... pain was unbearable, "GIVE ME MORE!!!" so I gave some more. "ARE YOU GONNA BE A PUSSY AND GIVE UP NOW?" "SHOW ME ANOTHER" "YOU MAY FOOL ALL OF YOUR LITTLE SKINNY ASS COCKSUCKER FRIENDS VALDEZ, BUT YOU DON'T FOOL ME, GIVE ME MORE!!!" (my entire body was in the worst state of fatigue I have ever been in, in so much pain, I was afraid I was gonna pass out or puke any second..."
"GIVE ME MORE!!!" so one by one, an inch at a time I gave all that I could.

it took me 20 minutes to recover from that one set! 20 minutes before my breathing returned to normal, I lay flat on my back for those 20 minutes panting like a dog.

next day I literally could not walk down my stairs.

seriously look at that website, intensity is IMHO the most important factor for stimulating growth. the easiest and best way to increase intensity is to not count reps, use them as a guidline. pick a wieght that will cause muscle failure at a good range, and keep going until if your life depended on it you could not repeat another rep.

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"BITCH! You can't do this to me!" Silvio

As far as intensity goes, I never vomit. I am a firm believer in 8-12 rep sets.

But frackal, sometimes I cry in the gym. Not out of sorrow or pain, but out of child-like rage. The kind you had when you were 10 and the bully took your he-man and wouldn't give it back.

The tears of anger, the tears of frustration, the tears of hate. Emotions cascade into something dark, a Suicidal Rage.

This drives me to dimensions of pain that some understand, but few can self-inflict.
Puc

People always do that to me

I always ahve folks watch me and come up after I am done to ask questions as my eyes face the floor and I am very unaproachable while lifting. Its my time.