There’s a big debate around training hard versus training smart. Some people assume
those who lift as hard as possible are “meatheads,” while those who lift based on
research are “nerds.” I’m here to say both perspectives are missing the mark
(respectfully).
Training both smart and HARD is key
We want the most amount of stimulation with the least amount of fatigue and injury
risk!
1-3 RIR Training:
Aim for a weight that allows you to complete your sets with 1-3 reps left ‘in the tank’.
This intensity is substantial enough to drive hypertrophy while preserving recovery
capacity.
Training to Failure:
Occasionally pushing yourself to failure can be beneficial. It serves as a test to confirm
if your regular sets are truly within the 1-3 RIR range. If you can do significantly more
reps when testing to failure, you may not be pushing hard enough on your regular sets.
How to Structure Your Sets
Warmup FIRST!🏃♂️
Don’t just do a bunch of reps until you fatigue. If you plan to complete a 3×5, warm up by
completing 5 reps with increasingly heavier weight.
Pyramid Sets (Ascending):📈
Start with lighter weights and higher reps, gradually increasing the weight and
decreasing the reps. This warms up the muscles and allows for volume accumulation.
Example: If you’re doing bench presses, you might start with 12 reps at 50 kg, then 10
reps at 60 kg, and finally 8 reps at 70 kg. This method ensures your muscles are
adequately warmed up and ready for heavier loads.
Pyramid Sets (Descending):
Begin with the heaviest weight for fewer reps, then decrease the weight and increase
reps. This can lead to greater intensity and overload at the start.
Example: For squats, you might begin with 6 reps at 100 kg, then move to 8 reps at 90
kg, and finish with 10 reps at 80 kg. This approach allows you to tackle the heaviest
weight when you’re freshest.
Straight Sets:
Using the same weight for all sets can ensure consistent performance and effort across
workouts.
Example: If you’re doing deadlifts, you might perform 3 sets of 5 reps at 120 kg. This
method helps maintain a steady level of intensity throughout your workout.
Conclusion
Each method has its advantages, and the best choice may depend on your individual
response to training, experience level, and personal preferences. Remember,
consistency and progressive overload are key to long-term muscle growth. Always listen
to your body and adjust your training as needed for optimal results.
