Intensity is a prerequisite

When you exercise, you want to see a change – to become fitter, slimmer or more muscular. Whatever it is, muscle training involves change outside your comfort zone. It requires intensity, which stimulates the muscles.

In this article, you will learn why short workouts are particularly intense and effective.

Intensity during muscle training

According to training theory, the definition of intensity in muscle training refers to the selected resistance in relation to the maximum number of repetitions (1RM).

However, this article is about the colloquial use of the term. In other words, how hard the strength training feels to you.

Why does intensity need to be applied for a muscle to change?

A muscle changes when it is challenged beyond its current performance level. This stimulation tells the muscle that it needs to develop.

Why does a series of exercises on MIKE5 only take 5 minutes?

It requires a high level of mental readiness to reach a level of intensity at which an effective muscle stimulus is set. The focus is simply higher with a short series. You will understand what this means after the first series.

Wouldn't a longer training session be even more intense?

No, that's not the case. That's precisely the problem with most training programmes. The training sessions are almost always planned to be far too long. This means that the focus on each individual repetition is lost. The level of intensity required for effective muscle stimulation is not achieved.

Further reasons for short & intensive training

Regular, very short muscle training is practical. The chances of sticking with it in the long term are very high. This is also because the effects of the training are quickly noticeable, which fuels motivation on a daily basis.

Why do professional athletes train longer?

For athletes with a very high level of fitness, it becomes increasingly difficult to stimulate the muscles effectively. One option is to increase the training volume.

Professional athletes have learned to constantly push themselves to their limits, even during long training sessions. However, amateur athletes are a long way from this level.

So amateur athletes are better off sticking to five minutes?

Absolutely yes. Amateur athletes should only undertake further exercises once they are confident that they can perform the Big 5 at high intensity throughout the year.

Conclusion

For most people, achieving high intensity is only possible in a very short training session. The shorter the training session, the greater the effective training stimulus on the muscles.

This is beneficial because it also encourages the necessary regularity of training.