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Intensity is a prerequisite

When you train, you want change. Get fitter, leaner or more muscular. Whatever it is, in muscle training, change takes place outside of your comfort zone. It needs intensity, which leads to the fact that a training stimulus is set. In this post, you'll learn why a short workout is especially intense and effective.

What is intensity in muscle training?

The definition of intensity in muscle training according to training theory, refers to the selected resistance in relation to the repetition maximum (1RM). This article, however, is about the linguistic usage of the term. That is, your perception of how hard the workout feels.

Why does it take intensity for a muscle to change?

The muscle changes when it is challenged above its current performance level. Through this stimulation, we give the muscle to understand that it must develop.

Why does an exercise series in MIKE5 only last 5 minutes?

It requires a high level of mental readiness to achieve a level of intensity at which an effective muscular stimulus is provided. The focus is simply higher with a short series. You will already understand what is meant by this after the first series.

Wouldn’t a longer workout be more intense?

No, just not. This is exactly the problem with most training programs. Workouts are almost always scheduled way too long. As a result, the focus on each individual repetition is lost. The intensity level for effective muscle stimulation is not reached.

Are there other reasons for the short training?

Regular, very short muscle training is practical. The chance of sticking with it for the long term is very high. This is also because the effect of the workout can be felt quickly, and the motivation is rekindled daily.

Why do professional athletes train longer?

For athletes with a very high fitness level, it is becoming increasingly difficult to provide an effective muscle stimulus. One way is to increase the volume of training. Professional athletes have learned to permanently push the limits even in a long training. As an amateur athlete, you are far from this level.

So amateur athletes better stick to the five minutes?

Very clear yes. An amateur athlete should not undertake further exercises until he or she is confident that he or she will follow through with the Big 5 at a high intensity throughout the year.


For most people, achieving high intensity is only possible in a very short workout. The shorter the training, the higher the effective training stimulus set in the muscle. This is gratifying in that it also provides the necessary regularity of training.