Definition
Intensity refers to load, not effort. Lifting at 85% of your 1RM is high intensity regardless of how it feels that day. Intensity and volume have an inverse relationship: you cannot train maximally heavy and maximally voluminous at the same time. Strength programs favor 80–95% intensity; hypertrophy programs favor 65–80%.
Real questions
What's the best intensity for muscle growth?
60–85% of 1RM (roughly 6–15 reps). Below 60%, load is too light; above 85%, reps are too low to accumulate sufficient volume.
Stack with
Put it to work
Coach Foster builds your program around intensity and the rest of the fundamentals, shaped to your body and your week.