Follow a set number of reps or train to failure?
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 number of reps prescribed in your workout.
For example: if it’s 8 reps… try 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 when doing your workout for the first time… but little by little, you’ll adjust everything!
Tip
If you’re not used to using a controlled tempo and a full range of motion… you should readjust the weights… lowering them… until you adapt… remembering that, as I keep saying, weight is the last “detail.”
Prioritize your form, tempo, range of motion, and adequate rest periods. Weight comes last!
Reaching failure in practice
For example: if I wrote 8 reps… try 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 when doing your workout for the first time… but little by little, you’ll adjust everything!
Here’s the thing about progressive overload: there are 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 have an intense workout to failure…. yes… there is no exact number of reps… it’s just a guideline…
Here’s the thing about progressive overload: there are 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 have an intense workout to failure…. yes… there is no exact number of reps… it’s just a guideline…
Remember… 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 with tension-focused workouts), and shorter rest periods between sets.
Ahhhh, and you may be wondering: What’s the best method for hypertrophy? THERE IS NO “BEST”! There is, however, an appropriate adjustment to your workout routine! It’s recommended to vary the stimuli to avoid plateaus!
