10 reps and failing at 9 in the second set
10 reps? About training to failure… But you’re wondering: Wait… but is 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
You will hardly 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… downward… until you adapt… remembering that, as I keep insisting, weight is the last “detail.”
Prioritize technique, tempo, range of motion, and an appropriate rest period. And finally, the weight!
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? 😉
You will hardly 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: we have good days and “bad days”… a poor night’s sleep can affect your workout, and you may use less weight. But that doesn’t mean you won’t have an intense workout to failure… yes… there’s no exact number of reps… that’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 you may use less weight… but that doesn’t mean you won’t have an intense workout to failure… yes… there’s no exact number of reps… that’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 to tension-focused workouts), and shorter rest periods between sets.
Ahhh, and you must be wondering: What’s the best method for hypertrophy? Is it just training to failure? THERE IS NO “BEST” METHOD! There is, however, an appropriate adjustment to your training routine! The recommendation is to vary the stimuli to avoid plateauing!
