The alternating intensity system is an innovative training method that focuses on adjusting load parameters like volume and intensity across different training sessions. This allows athletes to better manage their internal load, making it possible to train more often, see better results, and reduce the risk of overtraining.
Understanding Intensity
In bodybuilding, intensity refers to the weight lifted or effort exerted during an exercise. It’s usually measured as a percentage of your one-rep max (1RM), the maximum weight you can lift for one rep.
Muscle Fiber Recruitment: High-intensity lifting helps recruit fast-twitch muscle fibers, which are crucial for muscle growth. These fibers respond well to heavy loads, leading to significant gains in muscle size.
Neural Adaptations: Training with higher weights not only grows muscles but also enhances neural adaptations, improving muscle activation and coordination. This boosts strength and supports progressive overload.
Hormonal Response: Intense workouts create a favorable environment for muscle growth by increasing anabolic hormones like testosterone and growth hormone, essential for muscle repair and growth.
Understanding Volume
Volume in bodybuilding is the total amount of work done, calculated by the number of sets and reps multiplied by the weight used. High training volume is key in bodybuilding routines, emphasizing time under tension and metabolic stress for muscle growth.
Metabolic Stress: Training with moderate weights and higher reps increases metabolic stress, leading to muscle growth through cellular changes like glycogen depletion and lactate accumulation.
Time Under Tension (TUT): More volume means more time your muscles spend under tension, crucial for inducing muscle microtrauma. The repair of these tiny injuries results in muscle growth.
Muscle Fatigue: High-volume sets that lead to muscle fatigue ensure comprehensive muscle fiber recruitment, stimulating overall muscle development.
Pump and Aesthetics: High-volume training causes a muscle “pump,” where muscles fill with blood. This not only looks good temporarily but also promotes long-term growth by stretching the fascia and improving nutrient delivery.
Understanding the Alternating Intensity System
The Alternating Intensity System optimizes muscle growth and strength by varying the intensity levels of workouts. It uses the principle of periodization, where training variables are systematically varied to prevent plateaus, manage fatigue, and continuously challenge the body.
Variation of Intensity: This system alternates between high-intensity sessions with heavier weights and moderate-intensity sessions with lighter weights and more reps.
Focus on Recovery: Alternating workout intensity ensures adequate muscle recovery time, reducing the risk of overtraining and injury, crucial for long-term progress.
Adaptation and Growth: By changing intensity levels, the body avoids adapting to a single training stimulus, preventing plateaus. This stimulates both neural and muscular growth, improving strength and size.
Periodization Structure: The system can follow different periodization models like daily undulating periodization (DUP), where intensity varies within a week, or block periodization, focusing on different intensity levels over extended periods.
To implement the system, a program might include heavy lifting days focusing on compound movements like squats and bench presses at 80-90% of 1RM for 3-5 reps. These alternate with days using 60-70% of 1RM for 8-12 reps, focusing more on muscle endurance and metabolic stress.
Sample 12-Week Alternating Intensity Training Schedule
Week 1 to 4: Foundation Phase
Monday (Heavy):
Squats: 4 sets x 4-6 reps (85% 1RM)
Bench Press: 4 sets x 4-6 reps (85% 1RM)
Bent-over Rows: 4 sets x 4-6 reps (85% 1RM)
Wednesday (Light):
Leg Press: 3 sets x 12-15 reps (60% 1RM)
Dumbbell Flyes: 3 sets x 12-15 reps (60% 1RM)
Lat Pull-downs: 3 sets x 12-15 reps (60% 1RM)
Friday (Medium):
Deadlifts: 4 sets x 8-10 reps (75% 1RM)
Overhead Press: 4 sets x 8-10 reps (75% 1RM)
Pull-ups: 4 sets to failure
Week 5 to 8: Progression Phase
Monday (Heavy):
Front Squats: 4 sets x 4-6 reps (85% 1RM)
Incline Bench Press: 4 sets x 4-6 reps (85% 1RM)
Pendlay Rows: 4 sets x 4-6 reps (85% 1RM)
Wednesday (Light):
Lunges: 3 sets x 12-15 reps per leg
Cable Crossovers: 3 sets x 12-15 reps
Seated Cable Rows: 3 sets x 12-15 reps
Friday (Medium):
Romanian Deadlifts: 4 sets x 8-10 reps (75% 1RM)
Arnold Press: 4 sets x 8-10 reps (75% 1RM)
Chin-ups: 4 sets to failure
Week 9 to 12: Intensification Phase
Monday (Heavy):
Bulgarian Split Squats: 4 sets x 4-6 reps per leg (85% 1RM)
Decline Bench Press: 4 sets x 4-6 reps (85% 1RM)
T-Bar Rows: 4 sets x 4-6 reps (85% 1RM)
Wednesday (Light):
Step-ups: 3 sets x 12-15 reps per leg
Pec Deck Machine: 3 sets x 12-15 reps
Face Pulls: 3 sets x 12-15 reps
Friday (Medium):
Sumo Deadlifts: 4 sets x 8-10 reps (75% 1RM)
Military Press: 4 sets x 8-10 reps (75% 1RM)
Barbell Curls: 4 sets x 8-10 reps (75% 1RM)
Key Considerations for Optimal Results
Rest Days: Make sure to take at least one complete rest day between workouts for full muscle recovery.
Accessory Movements: Include 2-3 accessory exercises targeting smaller muscle groups or addressing weak points after your main lifts.
Progressive Overload: Gradually increase weights or reps each week to keep challenging your muscles, promoting strength gains and muscle growth.
Nutrition and Recovery: Pay close attention to your diet, hydration, and sleep. These are critical for effective recovery and muscle growth.
Conclusion
The alternating intensity system is a revolutionary approach to training, designed to optimize results while minimizing risks. By carefully adjusting load parameters and varying workout intensity, this system allows athletes to train more frequently and achieve better results. It highlights the importance of strategic planning in maximizing human performance.
