The scientific literature clearly delineates that "intensity" is the primary stimulus for our bodies to change and improve as a result of engagement in a resistance exercise program. Intensity is the most important controllable factor (uncontrollable factors include percentage of fast twitch or slow twitch muscle fibers, muscle belly length, tendon length, and muscle insertion) in an individuals response to an exercise program, although important, are simply not as meaningful as the intensity wit which we exercise. This leads us to an important (and often ignored) question: What is intensity? Intensity can be defined as a percentage of our momentary ability to perform an exercise. Stated otherwise, it has nothing to do with the amount of weight we lift, it has everything to do with our effort. Lifting a relatively heavy weight for 6 reps or a relatively light weight for 20 reps are both deemed "intense" so long as it is utterly impossible to lift a 7th rep or a 21st rep. When looking to produce better results, faster results, or to break through a plateau, the first place to turn your attention to should be your training intensity. Most well-intended trainees err in almost the opposite direction. They add more exercises, and more sets, and/or increase the number of weekly workouts. All of these are steps in the wrong direction. Increase your intensity...and less workouts and less exercise will become MORE.
Weekly Quote: Fast movement during your strength training reps do not produce fast muscles, or strong muscles, or large muscles; it produces only one thing...INJURIES. Go slow.
AS ALWAYS - GET STRONG!