Relative Intensity
The relative intensity (RI) is the percentage of the average weight of the bar compared to the one repetition maximum (1RM) of an exercise. This parameter characterizes the relative degree of stress the body experiences when performing exercises regardless of body weight, skill and strength of the athlete.
Boris analyzed the training load trained of world champions (38) from 1993 to 2013 and found that the greatest increase in strength was achieved with an average relative intensity of 69.5 - 72%. However, this does not mean that all work should be done at 70% of maximum. In training sessions an athlete trains with weights in the range of 50 to 85-90%.
There are several ways to achieve an average intensity in this range. For example:
Version 1
%RM Reps Sets
50 5 1
60 4 1
70 3 1
80 3 2
90 2 3
Lifts = 24
Relative Intensity = 71.5%
Version 2
%RM Reps Sets
55 5 1
65 4 1
75 3 1
85 2 4
Lifts = 20
Relative Intensity = 72.0%
Version 3
%RM Reps Sets
50 5 1
60 4 1
70 3 1
80 3 5
Lifts = 27
Relative Intensity = 70.4%
Version 4
%RM Reps Sets
50 5 1
60 5 1
70 5 1
75 4 5
Lifts = 35
Relative Intensity = 68.6%
Version 5
%RM Reps Sets
50 5 1
60 4 1
70 3 1
80 3 2
85 2 3
80 3 2
Lifts = 30
Relative Intensity = 72.3%
When planning the load in the preparatory period for elite athletes Boris uses stressful loads once every 10 - 14 days:
Squats
Option 1: Pyramid Method
%RM Reps Sets
50 5 1
60 5 1
70 3,5,7,9,8,6,4* 1,1,1,1,1,1,1
*athlete does 3 reps, rests, then 5 reps, 7 and so on
Lifts = 52
Relative intensity = 67.1%
Option 2: Ragged Method
%RM Reps Sets
50 5 1
60 5 1
70 3,7,5,8,4,9,6 1,1,1,1,1,1,1
Lifts = 52
Relative intensity = 67.1%
In the first and second embodiments, both have the same number of lifts and the same relative intensity. The difference is in the ordering of the sets with 70% of 1RM.
Athletes who performed these two methods noted that the “Ragged Method" was better tolerated than the “Pyramid Method”.
Mid-level athletes perform squats using the preceding methods with a weight of 65% of 1RM.
Bench Press
Option 1: Average Pyramid
%RM Reps Sets
50 5 1
60 5 1
70 4 1
75 3 1
80 2 2
85 1 2
75 3 1
65 5 1
55 7 1
Lifts = 38
Relative intensity = 65.3%
Option 2: Mega Pyramid
%RM Reps Sets
50 7 1
60 6 1
70 5 1
75 4 1
80 3 1
85 2 2
80 3 1
75 4 1
70 5 1
65 6 1
60 7 1
55 8 1
50 9 1
Lifts = 71
Relative intensity = 63.8%
Option 3:
%RM Reps Sets
50 5 1
60 4 1
70 3 1
80 3 2
85 2 3
80 2 3
Lifts = 30
Relative intensity = 72.3%
Option 4:
%RM Reps Sets
50 6 1
60 5 1
70 4 1
80 3 2
85 2 2
80 3 1
75 4 1
65 5 1
55 6 1
Lifts = 43
Relative intensity = 67.3%
Option 5: Short, Intense Pyramid
%RM Reps Sets
50 5 1
60 4 1
70 3 1
80 3 1
85 2 2
90 1 2
85 2 2
Lifts = 25
Relative intensity = 72.0%
Intensity Zones
Maximum strength increases are achieved with loads between 91-100%. Little skeletal muscle hypertrophy occurs and strength growth is primarily the result of consolidation of the neuromuscular system. The amount of strength improvement decreases with decreasing intensity: however, the growth of muscle mass increases.
So the training of beginners should promote, first and foremost, an increase in muscle mass. This is because the weight and height data do not correspond with the weight class they are in. For example, at 173cm, a 16-17 year old beginner might weigh 75kg or less. At this height he should be in the 83-93kg weight class. This is why beginners should emphasize lower intensity zones. It will also help them reduce the risk of injury and improve learning the technique of the competitive exercises.
At a height of 173cm, the 16-17 year old beginner at 75kg has a weight-height ratio of 434g/cm (versus 520g/cm for a 90kg lifter at the same height); consequently, the muscle mass per centimeter will be less than needed. This is the reason why the lifter should switch to “his” weight class.
Optimal Heights and Weights
*Target weights should be at the top of a weight class
All things being equal (the intensity of loading, the work scheme, etc.), an increase in the volume of loading contributes to an increase in a lifter’s muscle mass. Therefore the lifter’s height/weight data is an important factor for planning the loading. When it is necessary to increase muscle mass the volume of loading is at a maximum. As body weight rises to near the limit of his weight class a greater emphasis is placed on higher intensity zones.
The relative intensity (RI) is the percentage of the average weight of the bar compared to the one repetition maximum (1RM) of an exercise. This parameter characterizes the relative degree of stress the body experiences when performing exercises regardless of body weight, skill and strength of the athlete.
Boris analyzed the training load trained of world champions (38) from 1993 to 2013 and found that the greatest increase in strength was achieved with an average relative intensity of 69.5 - 72%. However, this does not mean that all work should be done at 70% of maximum. In training sessions an athlete trains with weights in the range of 50 to 85-90%.
There are several ways to achieve an average intensity in this range. For example:
Version 1
%RM Reps Sets
50 5 1
60 4 1
70 3 1
80 3 2
90 2 3
Lifts = 24
Relative Intensity = 71.5%
Version 2
%RM Reps Sets
55 5 1
65 4 1
75 3 1
85 2 4
Lifts = 20
Relative Intensity = 72.0%
Version 3
%RM Reps Sets
50 5 1
60 4 1
70 3 1
80 3 5
Lifts = 27
Relative Intensity = 70.4%
Version 4
%RM Reps Sets
50 5 1
60 5 1
70 5 1
75 4 5
Lifts = 35
Relative Intensity = 68.6%
Version 5
%RM Reps Sets
50 5 1
60 4 1
70 3 1
80 3 2
85 2 3
80 3 2
Lifts = 30
Relative Intensity = 72.3%
When planning the load in the preparatory period for elite athletes Boris uses stressful loads once every 10 - 14 days:
Squats
Option 1: Pyramid Method
%RM Reps Sets
50 5 1
60 5 1
70 3,5,7,9,8,6,4* 1,1,1,1,1,1,1
*athlete does 3 reps, rests, then 5 reps, 7 and so on
Lifts = 52
Relative intensity = 67.1%
Option 2: Ragged Method
%RM Reps Sets
50 5 1
60 5 1
70 3,7,5,8,4,9,6 1,1,1,1,1,1,1
Lifts = 52
Relative intensity = 67.1%
In the first and second embodiments, both have the same number of lifts and the same relative intensity. The difference is in the ordering of the sets with 70% of 1RM.
Athletes who performed these two methods noted that the “Ragged Method" was better tolerated than the “Pyramid Method”.
Mid-level athletes perform squats using the preceding methods with a weight of 65% of 1RM.
Bench Press
Option 1: Average Pyramid
%RM Reps Sets
50 5 1
60 5 1
70 4 1
75 3 1
80 2 2
85 1 2
75 3 1
65 5 1
55 7 1
Lifts = 38
Relative intensity = 65.3%
Option 2: Mega Pyramid
%RM Reps Sets
50 7 1
60 6 1
70 5 1
75 4 1
80 3 1
85 2 2
80 3 1
75 4 1
70 5 1
65 6 1
60 7 1
55 8 1
50 9 1
Lifts = 71
Relative intensity = 63.8%
Option 3:
%RM Reps Sets
50 5 1
60 4 1
70 3 1
80 3 2
85 2 3
80 2 3
Lifts = 30
Relative intensity = 72.3%
Option 4:
%RM Reps Sets
50 6 1
60 5 1
70 4 1
80 3 2
85 2 2
80 3 1
75 4 1
65 5 1
55 6 1
Lifts = 43
Relative intensity = 67.3%
Option 5: Short, Intense Pyramid
%RM Reps Sets
50 5 1
60 4 1
70 3 1
80 3 1
85 2 2
90 1 2
85 2 2
Lifts = 25
Relative intensity = 72.0%
Intensity Zones
Maximum strength increases are achieved with loads between 91-100%. Little skeletal muscle hypertrophy occurs and strength growth is primarily the result of consolidation of the neuromuscular system. The amount of strength improvement decreases with decreasing intensity: however, the growth of muscle mass increases.
So the training of beginners should promote, first and foremost, an increase in muscle mass. This is because the weight and height data do not correspond with the weight class they are in. For example, at 173cm, a 16-17 year old beginner might weigh 75kg or less. At this height he should be in the 83-93kg weight class. This is why beginners should emphasize lower intensity zones. It will also help them reduce the risk of injury and improve learning the technique of the competitive exercises.
At a height of 173cm, the 16-17 year old beginner at 75kg has a weight-height ratio of 434g/cm (versus 520g/cm for a 90kg lifter at the same height); consequently, the muscle mass per centimeter will be less than needed. This is the reason why the lifter should switch to “his” weight class.
Optimal Heights and Weights
| Height | Weight | Height | Weight |
| 145+/-3cm | 52kg | 168+/-2cm | 82.5kg |
| 149+/-3cm | 56kg | 171+/-2cm | 90kg |
| 155+/-2.5cm | 60kg | 174.5+/-2cm | 100kg |
| 160+/-2cm | 67.5kg | 177.5+/-2cm | 110kg |
| 164+/-2cm | 75kg | 186+/-6cm | 110+kg |
*Target weights should be at the top of a weight class
All things being equal (the intensity of loading, the work scheme, etc.), an increase in the volume of loading contributes to an increase in a lifter’s muscle mass. Therefore the lifter’s height/weight data is an important factor for planning the loading. When it is necessary to increase muscle mass the volume of loading is at a maximum. As body weight rises to near the limit of his weight class a greater emphasis is placed on higher intensity zones.