an excellent article on weight training

For some, simply slipping on a couple of extra weight plates solves the problem nicely. But when seeking to modify intensity, whether up or down, we can do a lot more than just add weight.

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1. Muscle Fatigue
Muscle fatigue is experienced at the point in the set where you begin to feel some local discomfort, possibly a low level burning sensation, or even slight pain. You'll also develop an increasing weakness in the muscles being trained. While momentary muscle failure is the ultimate goal of all resistance training, results can be obtained at much lower levels. However, at a minimum you'll need to reach a minor level of muscle fatigue with at least one set per exercise. See the Fatigue to Intensity Chart below.

Momentary Muscle Failure
Momentary muscle failure is defined as the point in the set where complete exhaustion of the targeted muscles takes place. Any additional repetitions would be impossible without bringing weaker stabilizer muscles into play, not designed for heavy lifting, where an injury is the most likely result.

Most people tend to halt a set at the first sign of discomfort or at the onset of that familiar burning sensation (brought on by lactic acid build up). Either way, be sure to keep the intensity focused in the targeted muscles by adhering to perfect form with every set.

The common thread in most successful resistance routines is not endless hours of training, but the relatively high level of muscle fatigue reached on at least one set per exercise. Results can be obtained at all levels, but the most remarkable progress is achieved at levels 3 and 4.

Fatigue to Intensity Chart

2. Reduced Tempo
Speed kills... your exercise program! Moving through a set at too great a speed can generate tremendous strain on your joints and connective tissue, and is self-defeating. Slow down! A typical repetition should last about six seconds. This leaves two seconds for the push against gravity (positive phase), and four seconds for the lowering with gravity (negative phase).

Slow Motion Training
A very effective way to increase intensity is to slow tempo down to five seconds on positive phase, and 10 seconds on the negative. This type of training isn't for the faint of heart, and it demands a bit of mental discipline to get through just one set.

Slow motion training is an intensity booster of the highest magnitude, and can sometimes require you to rest seven days between sessions. Reps become less important when training slowly. Pay more attention to the timing of each set, which should range between ninety seconds and three minutes. This should limit overall reps to never more than 10 or 12.

3. Reduced Rest
Shorter rest between sets also translates into greater intensity, especially as it relates to building endurance. Longer rest between sets allows the muscles to recover more completely, and consequently work at a higher resistance level. If you work with 30 seconds or less between sets, you're circuit training.

Circuit training is a great way to get more intensity out of less resistance, and is appropriate for anyone who has limited time and equipment. More closely resembling an aerobic program, circuit training has become popular in the fitness industry over the last 10 years because of its adaptability and overall safety. If your goals are strictly toning and reducing body fat, and you're not as interested in building muscle mass or brute strength, circuit training makes an excellent choice.

If you're not comfortable with the rapid pace of circuit training, stick to a more traditional program with a somewhat longer recovery between sets (one to three minutes). Shorter rest and higher reps build endurance and tone, while longer rests and low rep ranges build muscle and strength. Customize your routine accordingly.

4. Increased Volume
Adjusting the total number of sets performed per exercise is another way to vary overall intensity. Intensity adds up, so that one very intense set can deliver as much as two or three moderately intense efforts. The more intensely you train, the less you need to do. If you don't want to crank up intensity, add another set or two.

5. Increased Resistance
And last but not least, increase the amount of weight lifted. This can be done from set to set, from workout to workout, or both. Track how much you weight lift, and how many reps are performed on every set. If possible, make jumps in increments of five to 10 percent.

Simply showing up at the gym and going through the motions will deliver only a minimal amount of real results. Work at the highest level of muscle fatigue you can safely handle. Move slowly through each exercise and take appropriate rest between sets. Do extra sets or add more weight in a progressive, calculated manner. Take training seriously and make every movement count, and you'll be on your way to a successful resistance program.