The number one thing you need to get from this article is this. Significant increases in muscular size of any particular muscle group, can not be achieved without similar increases throughout entire body. Any and all exercise performed has an indirect effect on all body’s subsystems and muscular structures.
An exercise which primarily involves legs, produces to varying degrees, muscle growth in all other muscles throughout body. The relative size of muscles involved largely determines how great indirect effect will be. The larger muscle group, greater overall indirect effect on other body parts. Got it. Good
This indirect effect is result of intensity of effort. If intensity is low, indirect muscle growth is minimal. If intensity is high, indirect muscle growth is absolutely incredible. But remember, these muscle gains are not stimulated through quantity of exercise performed, but from overall intensity of effort.
Maximizing intensity of effort requires same style of training for absolutely everyone. That mean you and me. However, individual performance is relative. For example. while performance of a 100 pound bench press may involve a high level of intensity for one person, a considerably stronger trainee could perform 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 muscle gains will be practically non-existent.
Although level of intensity required to produce maximum muscle gains may actually be below maximum intensity, determining exactly when that point has been reached during your workouts is near impossible. Even if required intensity for maximum muscle gains could be converted into a percentage, you wouldn’t be unable to determine accurately when that exact level is reached during an exercise. Working at one hundred percent, maximum intensity of effort guarantees that this level is always achieved, regardless of whether it is an actual requirement or not. Are you following me?