10 reps and failing at 9 in the second set
10 reps? About training to failure… But you’re wondering: Wait… isn’t there a prescribed number of reps… 8… 10… 12??? Well…
Aim for failure
Choose a weight that allows you to FAIL within the predetermined number of reps prescribed in your workout.
For example: if it’s 8 reps… aim to fail on the seventh or eighth rep… if you fail on the ninth or tenth, increase the weight… if you fail on the fifth or sixth rep… decrease the weight 👍🏼
Appropriate weights
It’s unlikely you’ll find the right weights on your first attempt at a new workout… but you’ll adjust everything over time!
Tip
If you’re not used to using a controlled tempo and a full range of motion… readjust the weights… downward… until you adapt… remembering that, as I keep repeating, weight is the last “detail.”
Prioritize form, tempo, range of motion, and adequate rest periods. Weight comes last!
Training to failure in an exercise with 10 reps
For example: if I wrote 8 reps… aim to fail on the seventh or eighth rep… if you fail on the ninth or tenth, increase the weight… if you fail on the fifth or sixth rep… decrease the weight, okay? 😉
It’s unlikely you’ll find the right weights on your first attempt at a new workout… but you’ll adjust everything over time!
Here’s the thing about progressive overload: we have good days and bad days… a poor night’s sleep can affect your workout and make you use less weight. But that doesn’t mean you won’t train intensely to failure… yes… there is no exact number of reps… it’s just a guideline…
Here’s the thing about progressive overload: we have good days and bad days… a poor night’s sleep can affect your workout and make you use less weight… but that doesn’t mean you won’t train intensely to failure… yes… there is no exact number of reps… it’s just a guideline…
Keep in mind… Tension-focused workouts are characterized by low reps, heavier weights, and longer rest periods between sets.
Metabolic workouts are characterized by high reps, lighter weights (compared to tension-focused workouts), and shorter rest periods between sets.
Ahhh, and you may be wondering: Which is the best method for hypertrophy? Is training to failure all you need? THERE IS NO “BEST” METHOD! What matters is making the right adjustments to your training routine! The recommendation is to vary the stimuli to avoid plateaus!
