-Dr. Mike Israetel. He loves to say folks, if you didn't notice. Took some time to type this all out so hope it's useful to a lot of you!
21 Jul 21 by member: -Diablo
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Btw, I've noticed that joint pain is non-existent ever since I quit doing 5 or less reps for the most part. I stick to 8+ for 95% of my workouts.
21 Jul 21 by member: -Diablo
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This looked a lot prettier before I posted it. There was a lot of staggering of the bullet points and everything. It's good to know that was a wasted effort for next time...
21 Jul 21 by member: -Diablo
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This is excellent. I have a lot to learn and I’ll be looking into this further. Which range do you use Diablo?
21 Jul 21 by member: wifey9707
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Usually 8-15 reps. I also like to do what some call "myo-reps" where I rest for 10-15 seconds and do another 4-7 reps 2-4 times.
21 Jul 21 by member: -Diablo
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So that's why you'll see a lot of my sets when I post my workouts showing ~30 reps. Those include the myo-sets.
21 Jul 21 by member: -Diablo
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So you totally push to fatigue the muscle? Is that the point we should always aim for? Like reaching the point where we cannot do another rep?
21 Jul 21 by member: wifey9707
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I went to Physio last night for my knee and the guy has sent me home with different things to do and a few of them I have to push my quads to total fatigue. I feel like I’m gonna have legs like you after this Ha Ha Ha Ha Ha
21 Jul 21 by member: wifey9707
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Not always. I recommend most aim for that since I think most people are not good at getting to failure and they just stop when it gets hard and/or burns. But if you're advanced, failure all the time isn't efficient as it can lower your strength to fatigue ratio. So say you went to absolute failure on squats to where it makes the rest of you workout less productive. I think we should aim for being within 1-5 reps of failure for sure though.
21 Jul 21 by member: -Diablo
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That makes a lot of sense. Thank you. You really are smart when it comes to this stuff! 👍🏻💪🏻
21 Jul 21 by member: wifey9707
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I feel like just recently it was something else.
21 Jul 21 by member: davidsprincess
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If you mean that it's usually recommended to go to failure I think it's because most won't, even when told to. But they will at least get closer to it than if they were not. Also, going to failure with many movements won't affect you negatively. Like doing it with bicep curls rather than deadlifts won't really exhaust you. To be honest, I go to what I consider failure most of the time but it's not true failure. True failure would be you buckling and dropping the weight. If you still have control, it is just really close to failure. That's what I do.
21 Jul 21 by member: -Diablo
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This is why I need to take a break every couple months after beating up my joints with my 3-5s
21 Jul 21 by member: chrisw77
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You're not a beginner, Chris. I wouldn't recommend 3-5 for you.
21 Jul 21 by member: -Diablo
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Sometimes when I start to read an article you losted I think, this info isn't for me, but I read it anyway and I always learn something. I may not use the information right away, but I know I will down the line. I thank you Diablo, for your willingness and the time you take in sharing your knowledge. 👍
21 Jul 21 by member: _bec_ca
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I'm seeing much faster progressive overload and getting stronger. I just wanna get my bench up to a reasonable weight, then increase the reps at that higher weight. Not a good idea?
21 Jul 21 by member: chrisw77
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Thank you this is really helpful! Since I've been working out on my own I'm not always sure what I should be doing rep wise.
21 Jul 21 by member: C0bby
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Chris I'm with you. I'm doing 205 at sets of 5 just trying to be respectable. I can hit 185 for 10. but I seemed to stay there forever.
21 Jul 21 by member: HeBrewZ
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In my opinion if your joints are in pain I'd go with 5-15 reps rather than 3-5. But I also have to go super heavy to only do that many reps. Those are also always the moments when I pull something. Like a ligament in my shoulder when I was doing sets of 3 with 340 a couple years ago. Thankfully I only had to avoid bench for a couple weeks. I don't know, do what makes you happy Chris but I know you're wanting more size. That rep range isn't the answer.
21 Jul 21 by member: -Diablo
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I'm waking up and just read your comment again. Yeah, if your plan is to increase the reps eventually, yes, that sounds good.
21 Jul 21 by member: -Diablo
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