Diario de Redporchlady, 14 feb. 24

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Trainer’s Blog today - Most people focus on reps and sets but forget to focus on EFFORT. Rep ranges only matter if you use the proper weight at that rep range. A true hard set of 5 is about 85 percent of someone's one rep max. A true hard set of 10 is about 70 percent of someone's one rep max. If you're doing sets of 5, you should be struggling to get that 5th rep. Or if you're doing sets of 10, you should be struggling to get that 10th rep. You shouldn't have gotten to the last rep in your set and felt like you could have gotten several more reps. If that's the case, the weight you are using isn't doing much for you. It won't be building strength or muscle. EFFORT drives ADAPTATION. The reps and sets you use won't matter without the effort. Want to see change? Try harder.

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so true!!! love it !!! and if you are actually training to failure most of the time you won't be able to do the same weight and reps again in the same workout. I know for me after my warm ups after I hit my best set every set after that is going to be less weight or less reps because of the fatigue of already giving that true maximal effort. if you can do 4 set in a row at the same weight and the same reps you could have done more in the beginning sets

14 feb. 24 por el miembro: ObeseToBeast123

@OTB- I have learned a lot from him and he will train and tell the other trainer that you have to pay attention as they may have more in the tank! I love that and so right - it is great you have the discipline to do just that!!

14 feb. 24 por el miembro: Redporchlady

I tend to go the opposite direction and work up to failure or near-failure for my last set 🤔 but yeah this is absolutely true, if you are training to build strength vs just burning calories (which is fine if that’s your goal!) your body will only adapt if you place those demands on it

14 feb. 24 por el miembro: ddrudd

ddrudd wouldn't all those sets leading up to your final set be warm ups and your final set being the only real working set? then you have to ask the question if you did too much effort prior to your working set putting you in a fatigued state and not able to push to your true maximal effort for that set. PS there are a lot of people that train that way I've read and heard from some pretty reputable people that it's not optimal but is frequently taught to be done that way. just something to contemplate

14 feb. 24 por el miembro: ObeseToBeast123

I guess you could consider them warm ups. But I don’t see them as a waste because strength endurance is an important foundation and I seem to ultimately have bigger jumps in strength when I put in the time in endurance rather than pushing for strength gains all the time. I also am not convinced that I should push to my true maximal effort in every workout, nor am I convinced that progress should be constant. I feel best overall when I take my foot off the throttle sometimes. Don’t get me wrong the sessions where I do push to the max are important too. Really I’m just trying to really focus on balance and longevity and how I feel day to day. I’m naturally an endurance athlete and have very little fast twitch in me so that may influence how I approach this as well 🤔

14 feb. 24 por el miembro: ddrudd

Ddrud ohh yeah that's still good for endurance just maybe not the best for maximal hypertrophy/ Strenth gains. But at the end of the day train the way you enjoy and makes you happy in your pursuit of your individual goals. I think you have been doing awesome. Keep kicking butt !

14 feb. 24 por el miembro: ObeseToBeast123

Totally it’s all about what your goals are 😄 or another way of saying it “there are no wrong answers only consequences”

14 feb. 24 por el miembro: ddrudd

I never count my repetitions. I just go until I think I'm going to blow out a blood vessel in my eyes. I dislike strength training, but it helps immensely as a boost for all my favorite cardio (dancing, swimming, hiking, etc.).

14 feb. 24 por el miembro: JustBananas

Thanks for reminding us of this. I have actually been putting this into practice of late as I'm trying to get back to my weight selection before heart surgery. I got a bit complacent for a bit and wasn't getting results. I think I was afraid of too much weight but once I started lifting to failure, I started to feel stronger. 💪

14 feb. 24 por el miembro: Diana 1234


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