Frequency and Intensity are what I would consider variables that are interdependent upon one another.
For example a trainee could use sub-maximal loads and train with increased recurrence, or he could train with increased intensity and cut back significantly on his volume and frequency (or some variant of these ideas.)
Frequency & Intensity are great tools for a trainee to fluctuate and experiment with, but if development and improvement are of utmost importance, progression is the number one consideration to have in mind.
Progression can be many things.
Such as intelligently:
Increasing range of motion.
Increasing difficulty in a skill.
Adding time under tension.
Reducing rest between sets.
Personally I like to simply add weight to the bar or on the movement to most of the key exercises I perform, but I try to do this with what I can only describe as a generally conservative (two-steps forward, one-step back) approach interspersed with the rare very aggressive over-reaching, “Testament Set.”
The Testament Set demands complete and utter focus of mind and also optimum preparation of body.
This is not your average Tuesday at the gym, in fact until you are right there in that moment you most likely will not know this is “The” set.
This is a set where you leave nothing. You go way above and embark on unknown territories, pushing to the very limit and well beyond.
Have you been there?
Some clues may be that the warm-up feels exceptionally light.
You can’t wait to hit that next set.
You are in a great mood and have a positive mindset.
And, you just plain feel very strong.
I don’t know the science behind this, but I assume it has a great deal to do with hormone optimization.
So, when you feel strong it is absolutely OK to push the envelope a little and attempt to achieve a new echelon or personal record.
Of course you and only you will know when it is the right time to implement this training technique.
I think this is what life is all about.
Stretching out, going way beyond your comfort zone and striving is what makes for the most memorable of moments and can be utilized in all facets of life.
In fact, doing so can have a synergistic confidence building (body-mind-spirit) impact that will spill over to all aspects and any challenges you will inevitably face.