If you’re serious about building muscle, the reps on your program should be used as a guide.
If your program says 10 repetitions of one-arm rows, and you stop at the 10th rep while having more in the tank, you’re severely fucking limiting your ability to build muscle.
Here’s what you need to do:
🔘 Select a weight that by the 10th rep, you will have nearly failed.
🔘 If you miscalculate, and you’re able to do more, simply keep going. Correct your weight by the next set.
🔘 If, however, you miscalculate, and you’re not able to get 10 reps, but you’re close to failure, that’s a great set. Again, you can just recalculate for the next set.
🔘 Push your sets near to failure no matter what
The next time you train, adjust your weight accordingly:
📌 If you only hit 8 reps with 40lbs, depending on how challenging those 8 reps are, maybe stay there. Maybe next week you’ll get 9-10 reps. If you really miscalculated, drop your weights back on the next set.
📌 If you hit 15 reps with 40lbs, then it’s definitely time to bump up to 45lbs.
Remember: training is all about pushing yourself week-over-week so that the weight you are using increases over time – otherwise known as progressive overload.
#shorts
