Stick to a set number of reps or train to failure?
About training to failure… But you might be wondering: Wait… but aren’t there a prescribed number of reps… 8… 10… 12??? Well…
Aim for failure
Choose a weight that allows you to FAIL within the pre-established number of reps prescribed in your workout.
For example: if it’s 8 reps… try to reach failure 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… down… until you adapt… remembering that, as I keep saying, weight is the last “detail”.
Prioritize form, tempo, range of motion, and appropriate rest intervals. And finally, the weight!
Reaching failure during an exercise in practice
For example: if I wrote 8 reps… try to reach failure 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!
When it comes to increasing the weight, here’s the thing: 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 have an intense workout, training to failure…. yes… there is no exact number of reps… that’s just a guideline…
When it comes to increasing the weight, here’s the thing: 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 have an intense workout, training to failure…. yes… there is no exact number of reps… that’s just a guideline…
Remember… Tension-focused workouts are characterized by low reps, heavier weights, and longer rest intervals between sets.
Metabolic workouts are characterized by high reps, lighter weights (compared to tension-focused workouts), and shorter rest intervals between sets.
Ahhhh, and you might be wondering: What’s the best method for hypertrophy? THERE IS NO “BEST” ONE! What matters is making the right adjustments to your training routine! It’s recommended that you vary the training stimuli to avoid hitting a plateau!
