10 is not the Magic Number…. Or is it?
Setting a realistic rep range is not an easy thing to do. When you think about your set do you think about contractual movement of the muscle squeezing the crap out of it, and isolating the muscle, repping till you reach absolute failure. Or do you think last set was 15 reps this set is 12 do your 12 reps then stop? For most people it’s the later. Before we ever start to move the weight we set a number in our head and when we reach the number stop, even if we have not pushed the muscle to failure. For most guys we are all looking to add a little size, if this is not you then there is no need to read the rest of this. As “Bodybuilders” we are looking to build size and strength, and the fastest way to force the muscle to grow is to make it adapt and change to continuing stress and change. But how many of really do this? Every time we start our sets we have a basic number in our head of our standard rep range with the weight we are about to lift. I say forget the number of reps and concentrate on the weight and form Vs. how many times you are actually going to rep it. If we just concentrate on a number we are already setting our self’s up for failure. It’s proven that for size and strength even going down to a 1 rep max forces the muscles to adapt and change which equals growth and strength. So why do we predetermine the number of reps before we ever start the set? We know that anything over 15 reps is just too many, unless we are warming up. I say broaden your rep range instead of setting a number in your head just move the weight till absolute positive failure! If you have a partner push past positive failure and into negative failure on your last set or two. Plain and simple we all get stuck in ruts, and get frustrated when we don’t see improvements after weeks and months of training. But in reality are we really pushing ourselves to failure on each set forcing our muscles to adapt and grow, or are we just counting to 10 and calling it good? You know in your head and heart which one you are really doing, and at the end of the day when you look in the mirror, who’s the only person you can truly hold accountable?
Namaste
Cyril~
August 7, 2009 at 8:37 am
Awesome post man!
August 7, 2009 at 8:51 am
I’ve been debating doing this with pyramids. Usually, if I do 12,10,8,6 reps, I really only go to failure with the sets of 8 and 6.
I’ve been wondering if it would be better to go to failure with all four sets, and if so, should I do fewer total sets in my workout?
August 7, 2009 at 9:00 am
Thanks POV!
Booshnoogs, The one thing you will learn the longer you train bro, everyone is different, If you are going to try something new, you really should Log the work outs the results how you feel after words, the muscle soreness all of it, and stick with it for at least 8 weeks, then make an educated decision based on your results of those 8 weeks. The short answer to your question I would say HELL YES! Failure Failure Failure!!! if you don’t get failure on everyset do you just consider that a "working set" or warm up set? Pushing the muscle group to absolute failure everytime will ensure the muscle is going to be forced to adapt and grow!