❓ Question: Does your current workout provide a metabolic or tension stimulus? 👆 There is no magic number! 4 sets, or the infamous 3×8 for hypertrophy or 3×15 for definition, is NOT the way to go! Your muscles can’t count! They respond to the stimuli applied, and these stimuli can be TENSIONAL OR METABOLIC.
✔ Tension-based workouts are characterized by low reps, heavier loads, and longer rest intervals between sets.
✔ Metabolic workouts are characterized by high reps, lighter loads (compared to tension-based workouts), and shorter rest intervals between sets.
What is the best workout?
⁉️ Ahhhh, and you must be wondering: Which method delivers the best results? 🔉 THERE IS NO “BEST”! What matters is finding the right fit for your workout routine!
The recommendation is to vary the stimuli to avoid reaching a plateau! A plateau is when we stop seeing progress in our training (whether in muscle gain or strength), and this is directly related to muscle adaptation. A body that has adapted to training will no longer grow!
Planning a workout with 4 sets of 8 reps
Weight training requires careful planning and adequate intensity to be truly effective. If you can’t stick with the sessions, you won’t see results. I’ve seen some women make many other mistakes, such as getting their diet wrong or restricting it too much.
All of this will affect your training results and make weight training less effective.
So always try to train smart and develop an effective diet that supports your goals. There is no secret to achieving good results—just discipline and guidance from professionals!
Another important point when returning to training is to maintain consistency. When you return, choose exercises with more reps and lighter loads.
One suggested workout program for inactive people is called a split routine by body part. It is recommended for inactive people because it helps prevent early muscle fatigue.
