Have you ever reached a point in your training where you feel like your results begin to plateau?
It is important to increase the intensity of training sessions over time to see continued progress. Over time, our body begins to adapt to specific stimuli which we impose upon ourselves during training. These adaptations are good in that they are increasing the muscle size, strength, aerobic capacity, or decreasing body fat.
However, as our body becomes more adept at dealing with these imposed demands, the return on our exercise benefits decreases. For example, the body does not want to build more muscle tissue, as this requires extra energy expenditure, if it does not need to. In order to create the need for the body to build more muscle, the demands placed on the muscle must increase. This is where increasing intensity comes in to play.
When I use the word intensity here, I am referring to any sort of alteration that will make the training movements more difficult. This includes but is not limited to increasing: weight, range of motion (like deficit RDL’s for example), repetitions, and sets, or decreasing rest intervals. Any of the aforementioned changes are appropriate ways to increase exercise intensity and ensure that continued progress is made.
Precisely which changes are appropriate depends on individual goals but generally speaking, any such alteration will help keep you on track towards your continued progress!