Intermediate

Recommended Intensity Range: ~4-1RIR

Most of our training lives will be spent in the intermediate stage, whether we like it or not. And I’ve gotta say, it’s pretty uneventful and boring being stuck there. You no longer have the allure of seeing your body change and get stronger on a weekly basis. And you’re not quite at the point where it becomes practical to start experimenting with things like intensity techniques, novel training splits, and unique exercise variations. Being an intermediate is characterized by long stretches of very slow progress across a wide swath of different qualities. Here, maybe even more than as a beginner, it can be incredibly tempting to throw caution to the wind. Hell, I really couldn’t even blame you if you did.

But for the years stuck in intermediate purgatory, the best course of action is to continue to build proficiency across as many exercises and rep ranges as possible. Get comfortable with the concepts of RIR and RPE and begin applying it. Begin to grasp what failure feels like with low-risk accessories, but stay well shy on heavier compounds. Since the easy hypertrophy and strength gains have already been exhausted by this point, intermediacy is the time to solidify your technique against the perils of escalating intensities. It’s the time to learn to love all of the supplemental things that make for a great athlete. It’s the time to erect the scaffolding of what is to become your masterpiece—on top of the (hopefully) robust foundation that’s already been laid.

Key Points

Intermediates:
• ~4-1 RIR
• Characterized by slow, steady progress across various qualities
• May be tempted to increase intensity due to slower visible results
• Recommendations:
– Build proficiency across many exercises and rep ranges
– Learn to apply RIR and RPE concepts
– Understand failure with low-risk accessories
– Stay conservative with heavier compound lifts
– Focus on technique improvement and supplementary athletic qualities