Train to failure or focus on more reps?
Unless you’re a beginner or haven’t done weight training for a long time. The main tip is to train to failure!
But you’re wondering: Wait… but my workout has a set number of reps… 8… 10… 12??? Well… Choose a weight that allows you to FAIL within the predetermined number of reps.
For example: if it says 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? 😉
Weights in your workout
You’re unlikely to find the right weights on your very first day of training… don’t worry, you’ll adjust them gradually…
One more 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 saying, weight is the last “detail.” Prioritize form, tempo, range of motion, and appropriate rest intervals. And finally, the weight!
About training to failure
Well… Choose a weight that allows you to train to failure within the predetermined number of reps prescribed in your workout.
Increasing the weight and intensity is the basic concept of weight training.
Now here’s a surprise for many… Lighter weights promote hypertrophy just as much as heavier weights. Yes! You read that right! That’s because “intensity,” which is our goal here, should be understood as a qualitative concept, where sets, reps, etc.
Combined with other variables such as tempo, range of motion, and rest intervals, these will bring about acute changes in our bodies.
If you have no joint limitations, you can and SHOULD use the maximum range of motion!! And what is range of motion??? It is the maximum movement performed by a joint within its morphological limits, without creating a RISK OF INJURY!
