What is Intensity
The intensity in the weightlifting world means, in simple terms, “how heavy”; it is the magnitude (the unit of measurement indicating an object's size or intensity). It is also called “the load on the bar!”.
It refers to how heavy the weight is relative to the lifter's maximum capacity, essentially meaning the difficulty of the exercise based on the amount of weight used, typically expressed as a percentage of your one-repetition maximum (1RM); higher intensity means lifting heavier weights for fewer repetitions, while lower intensity means lifting lighter weights for more repetitions.
Intensity is expressed as weight in pounds or kilograms. It defines the exercises' difficulty based on the weight you lift. High intensity refers to heavy weight or heavy loads, while low intensity refers to lighter weight/low loads. Usually, the training volume decreases as the intensity increases to avoid overtraining or undertraining.
In weightlifting, intensity can also be categorized as Sub-maximal and Maximal Loads. Sub-maximal weight is a light-moderate intensity, and Maximal load is a high intensity requiring maximum effort to lift the weight.
The most commonly used %1RM scale to determine what intensity should be used for volume is Prilepin’s chart. This chart was created by Alexander Sergeyevitch Prilepin, a highly regarded USSR weightlifting coach with the juniors from 1975-1980 and then the senior team from 1980-1985.
The chart was created based on training logs from more than 1,000 elite weightlifting athletes from the 1960s-1970s to provide a target rep and set range for any given percentage of a one-repetition maximum (1RM). Yes, the percentages used were taken from Olympic lifts, which means some say it’s not transferable to powerlifting and bodybuilding. However, it’s been successfully applied to both sports since the 1970s!
This chart's simplicity makes it a popular tool for weightlifters—it clearly states reps per set, optimal total reps, and the range of total reps for each given percentage of 1RM. The setback is that it does not consider the lifter's age, gender, or experience level. It’s very much a ‘cookie cutter’, one-size-fits-all template.
However, based on my experience, it's accurate and flexible for all levels. The total rep range allows the lifter to decide whether to perform fewer or more reps per exercise. The percentages for each category vary by 10%, and the reps per set range from 1-2, 2-4, or 3-6.
Repetitions in Reverse (RIR)
An alternative method for regulating the intensity of effort is to measure the repetitions in reserve (RIR). In this approach, an RIR scale measures how close an individual is to muscle failure during a set by reporting how many repetitions remain before task failure. It is essentially counting down from the point of technical failure to gauge how close you are to your limit during a set; the higher the RIR, the further away from muscle failure you are. However, most lifters will use the RPE scale seen below rather than RIR when using another method rather than %1RM to measure intensity.
RPE (Rate of Perceived Exertion) Scale
Another method of measuring intensity is the RPE (Rate of Perceived Exertion) scale, a subjective measurement scale used to measure the intensity of a lift. The ratings run from 1 to 10, with 1 representing a lift requiring little to no effort and 10 being the maximum a person can lift. More experienced trainees usually use the RPE scale since it involves honesty and training wisdom to accurately assess the difficulty of a lift.
The RPE scale helps lifters adjust their training intensity based on their feelings on a given day, promoting better self-awareness and minimising the risk of overtraining. More experienced lifters often find it easier to use this scale effectively as they better understand their limits and how hard certain efforts feel.
Weightlifters use a slightly revised, more detailed scale than the original version. It goes up in intervals of 0.5, starting at 5.5 RPE.
10 — This is maximum effort; you could not have done another repetition.
9.5 — MIGHT have been able to do one more repetition
9 – DEFINITELY could do one more repetition with confidence
8.5 — DEFINITELY could do one more repetition, MAYBE two more repetitions
8 — Could do two more repetitions with confidence
7.5 – DEFINITELY could do two more repetitions, MAYBE three repetitions
7 – Could do three more repetitions with ease
6.5 – DEFINITELY could do three repetitions, maybe four repetitions
5-6 – Could do 4-6 repetitions; this is warm-up weight whereby it moves quickly
1-4 - Very easy to light effort
Training Volume
Training volume refers to the total work performed during a workout or over a training period. It is generally quantified by multiplying the weight lifted by the number of sets and reps done for each exercise.
Volume measures how much weight is moved overall during a session. It indicates the "quantity" of work done, as opposed to the "intensity," which is determined by the weight lifted per rep. The following is an example of how you would go about calculating one Microcycle training volume for just one exercise, in this case, the Squat:
- Day 1 – 3 sets of 5 with 100kg (15x100=1500kg)
- Day 2 – 3 sets of 8 with 50kg (24x50=1200kg)
- Day 3 – 3 sets of 2 with 180kg (6x180= 1,080kg)
On day one, the lifter performed 15 repetitions, 24 repetitions on day two, and six repetitions on day three, totalling 45 repetitions of training volume that week. The total weight lifted that week for the squat exercise is 1,500 kg+1,200 kg+1,080 kg, equaling a weekly training volume of 3,780 kg.
However, Volume is usually a term thrown around in the gym to describe the number of repetitions performed for an exercise; most casual gym-goers, even bodybuilders who aren’t strength athletes, won't analyse the total training volume of weight lifted, usually just the number of sets and repetitions performed for each exercise or muscle group.
For example, the general framework is 3-4 sets of 6-12 repetitions per exercise for Hypertrophy with moderate to light loads and 3-5 sets for 3-5 repetitions for mass and strength with heavier loads. This gives lifters a framework to determine their training volume for each session and training Microcycle.
Training Frequency
Training frequency is the number of times a specific muscle group or exercise is performed within a given timeframe, typically a week or Microcycle. It can vary depending on an individual's goals and training phase.
Muscle groups would determine the training frequency for bodybuilders, for example, Bicep and Back on Monday, Chest and Tricep on Wednesday, then Legs and Abdominals on Friday, focused on Arms and Shoulders on Saturday. Powerlifters' training frequencies can be determined by whether they are following a linear, Undulated, or Block periodisation program. You can CLICK HERE to learn more about Programming.
In addition, the frequency can imply how many training sessions are within a specific cycle, for example, four training sessions within a seven-day Microcycle or 15 sessions within one mesocycle block. The literature defines training frequency as the number of training sessions completed within a specific timeframe, typically outlined every week.
Alternatively, the training frequency could be determined by the big three lifts:
Day 1: Squat and Hip Thrusts
Day 2: Bench Press and Incline Press
Day 3: Deadlift and Pendlay Row
Day 4: Bench Press and Overhead Press
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