Maximizing intensity of effort requires the same style of training for absolutely everyone. That mean you and me. However, individual performance is relative. For example. while the performance of a 100 pound bench press may involve a high level of intensity for one person, a considerably stronger trainee could perform the same exercise with a much lower intensity.

But as we now know beyond a shadow of doubt. High levels of intensity must be reached, before an increase in muscle size will be produced. If you train below that particular level, your fast muscle gains will be practically non-existent.

To rapidly produce increases in muscle size, you must train at a level of intensity that will act like a “wake-up” call to your body. But after you have done that, you need to give your body a solid rest period. This includes all the various elements inside your body that supply the nutrients and resources for muscle growth.

If you want to train effectively and efficiently, you must strive to reduce your training to the absolute minimum required to produce maximum muscle gains. Any effort beyond this is completely wasted. In fact, it will reduce your rate of muscle gains and in many cases, actually prevent them entirely.

There is no amount of low intensity exercise which can produce the same degree of muscle growth that can be achieved with an intense, brief bodybuilding program. Increasing the amount of exercise almost guarantees that you won’t build muscle fast. Even when you are hitting the weights with all your might. Remember, you can workout hard or long, but you can’t do both.