When I normally would think "just one more" I push my body to do two, three, even four reps extra. How can this happen? This is what is known as intensity.

How do you become intense?

It is not just about lifting heavy weights, pounding your head against the bar before a big squat, and growling like a madman. Intensity is much more than that. The American Heritage Dictionary defines it as an "exceptionally great concentration, power, or force." Where does this force come from? We all watched America unite together after the tradedy in New York City. When people are faced with adversity, they can achieve almost anything. Your goal should be to maintain intensity without tradegy. What I am saying is don't compromise on your goals. Some people wait for their doctor to tell them they need to hit the gym or risk health problems before they motivate themselves. Others wait until they can't fit into their clothes anymore, before they sign up at their local health club.

Find something, a memory, or even a thought that will drive you to the gym, through a workout, or even through one set. It can be something that "ticks" you off. Maybe it is something someone said to you that was hurtful. A friend of mine hears his family constantly saying, "You're so skinny you look like you're going to blow away!" on almost every set he lifts! This has motivated him far beyond his normal workout capacity and he has put on 15 pounds of muscle as a result! If you are committed to progression you must find the drive to keep moving forward and challenge your fears of failure.

Organized Intensity

An important, yet often understated component of workout intensity is to avoid reckless and harmful techniques. If you are inexperienced and attempt a max bench press in bad form without a spotter, you may have the attention of everyone within 50 feet as the weights crash to the floor while you gasp for help. So avoid injury to your body and your pride, find a spotter or a trainer and try some of the intensity techniques listed below to bring your workouts to the next level.

Drop Sets

A momentary positive failure, the weight is reduced by about 30% and several more reps are carried out.

Assisted Reps

An additional one or two reps assisted by your partner beyond momentary positive failure are performed.

Negative Movements

A weight which is about 120% of your 1 rep max is loaded. Perform several reps of the eccentric (negative) movements only and have your partner help you up with it on the positive movement (concentric). Make sure not to overdue this and be very careful.

Broken Set

This is a set composed of a large number of reps (about 50). Select a weight that allows for 20-25 reps. Then rest for 20-25 seconds and do another set then rest and so on until you reach a total of 50 reps. Make sure to use the correct form.

Final Thoughts

The choice is yours. Seek pleasure and avoid pain and watch your life and goals slip away, or be motivated by your fears and guided by the power of will. If you are intimidated by adding one more rep or a little more weight to your set than you haven't tapped into your true physical potential. Don't let age, time, finances or tragedy hinder your progress. Capitalize on your fitness goals right now. And never, under any circumstances quit!