Are You Training Too Light to Make Gains?

[@leonardomarcellograssi]

I always worked out at home, but recently I decided to go to the gym and start training with a coach, when I’m doing my exercises he is in front on me saying “two more, three more, 5 more” and I finish the set with dozens more repetitions than I thought I would. Incredible

[@steve.m7443]

I've been having the same experience with my trainer. Often I'm surprised by how much extra reps I get. Its been a good experience

[@userunknown1578]

You gotta record him saying "2 more, 5 more!".. then play it back whenever you workout at home.

[@leonardomarcellograssi]

@@userunknown1578 ahah exactly

[@Thishandlemakesnosense]

As someone who is starting to workout again after an injury. I am very careful not to push my self too hard. I worked out recent and felt amazing, the exercise went well but I was extremely sore the next day. It's not so easy.

[@Sam-vk8xd]

What isn’t easy?

[@aliendroneservices6621]

How did you injure yourself?

[@Greg_Chock]

Was making steady progress in weighted pull ups and push ups for several weeks, but I pushed too fast and my elbow tendonitis flared up again. Going to try to use isometrics to rehab and try to retain some of my gains.

[@jayjalloh3631]

Thanks, Matt!

[@fitnesse1288]

I always feel like I have to pull back. My natural inclination is to push for as many reps as I can get, but I simply don't want to be sore all the time. Not training hard for gen. population isn't that bad, as long as they progress the exercises. Not everyone should train to failure, but you need to do it enough that you know the feeling.

[@FrogmortonHotchkiss]

Dude, this is one reason I always go to failure... Why *not* always go to failure? I like 'beyond failure' high-intensity techniques and use them routinely over multiple sets. My idea of 'taking it easy' is probably beyond what most people consider failure. I never warm up and have still never been injured in my mid-40s. I don't only train my strength & hypertrophy; I train my will, nervous system and *work capacity*.

[@Sam-vk8xd]

Thank those genetics and connective tissue. Many of us wouldn’t be able to handle that. I like to pick a method, do it obsessively for a year or so then move on to a different one. I’ve found this works for me, keep me humble and pain free.

[@FrogmortonHotchkiss]

@@Sam-vk8xd Do you think this is really genetics? I should add, I say 'never injured' - I mean nothing major like tears that needed treatment. As I get older, I can get the odd niggle. But I back off, and it heals. They don't happen at the start of the workout or as a result of not warming up. They happen gradually, chronically, from excessive volume and/or frequency. Sometimes when I start my first set, I feel like I can't give 100% yet. But as the set progresses, I get fully mobilised and can give it all by the end.

[@missingno9]

Matt says ppl with gym crushes are valid!

[@SlunkyBoi]

I’m very new to working out, and I’ve been finding that going to failure is pretty demotivating for me, whereas I think saving a few in the tank and working on form is a lot more rewarding and I end up doing more sets faster while also enjoying it. I know all the literature says going to failure is very helpful for muscle growth. I’ve been testing my maxes occasionally (on calisthenic exercises) and trying to beat them, but day to day I’m not training to failure on every set until I feel like my overall fitness is better.

[@treelobster7912]

Great video - thank you!

[@Exodus26.13Pi]

College off-season practice at 5am redefines the limits of human physiology. Each morning was pure torture however after a few weeks we were in outstanding shape.

[@DarkVeghetta]

As someone who's actually pulled a muscle because I trained too hard and as someone who already keeps detailed daily logs with my own system, I might be good here. Personally, I know I'm training to failure when my ears start ringing (this can last for up to a minute) by the end of the set - that's a very good indication I've actually reached my current limits.

[@The-Contractor]

The limitations are self imposed and they are also self preserving. You consistently "red line" your car running through gears and your engine isn't going to last very long. Same applies to physical fitness pursuits. Go all out regularly and you will wind up being all out of go. Been there, done that.

[@abuaduriyami]

Do you have an micro/suggestion workout on agility type of exercise?

[@Herrpund]

I am much in favour of low reps in the 6-10 rep range, 2 sets per exercise. Maximum effort for those two sets, to failure or 0 RIR. 2 sets of weighted gymnastic ring dips and my chest is pumped.

[@christianlemburg9249]

Bar speed and form work well as criteria for me. Absolute failure is dangerous with real weights, and unnecessary in terms of fatigue. Work up the weight with low reps like 5, 3, and 2, increasing by 10%, then 5%, then 2%, until it gets difficult, and when form breaks down or bar speed really slows down, stop and add two sets at 10% less or so. That is hard enough for me. With bodyweight stuff, it is harder to scale, but the same principle applies. Subjective feeling is difficult, video of yourself for speed and form helps to learn. Get a camera app with microseconds counter in the display. I am a recreational athlete, if it gets easier, great, that’s progress. Don’t burn yourself out mentally to the point where you fear the weight or move, it is not worth the risk. But if you just feel tired or sluggish, go on, it might still work. Less feeling, more objective measurement and acceptance of what you can do today. Just my 2 cent …

[@kiransuvarna3028]

Also rest pause training might also be a good tool to understand ones limits? Yeah?

[@kiransuvarna3028]

Hey Matt what's your take on, using up ward pyramid followed by downward pyramid, as a way to test ones limits?

[@oscarstenberg2745]

It's about aggression. This is why males who are told to do a 5 rep max can't usually repeat it even 30 minutes later, where as many women might be able to repeat it again after 5. A sprinter will deplete himself more in a 100m max sprint than a marathon runner also doing a 100m max sprint. How hard can you go before your body wants to protect itself? It is actually self harm and would have been very dangerous in a less cicilized environment. Most people have the muscle strength to break their own bones and ligaments... Maybe pushing too hard is not always necessary though? Maybe doing 50% of your max can still increase your 100% effort. There's a "buffer zone". Recovery is not possible if you push too hard. But yes most people are a bit on the soft side of course ; )

[@DarkVeghetta]

Not really on the first example. Men and women have vastly different recovery times, innately. We also have very different strength ceilings as compared to body weight. Basically, our bodies are optimized for different things - women can do vastly more sets than men can, while men can move much more weight than women can. Sexual dimorphism is fairly pronounced in humans.

[@ThepursuitofHappiness-fb8iy]

I'm pushing as hard as I think and I get gastric acid

[@mortenprins]

But the low reps got you to the high reps. Isn't there a point there?

[@cohenbryan8822]

Everyone are gigantic sissies nowadays, they all think they’re working way harder than they are.