The Jeff Nippard Podcast

#41 - How Hard Should We Train? ft. Dr. Mike Israetel (1/5)

Oct 2, 2020
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ADVICE

Start Training with Controlled Effort

  • Start training with about three reps in reserve in your target rep range to ensure a good stimulus without excessive fatigue.
  • Gradually increase load, reps, or sets over weeks while monitoring fatigue and soreness to optimize hypertrophy.
INSIGHT

Fatigue Varies by Exercise and Strength

  • The fatigue difference between training at three reps in reserve (RIR) and zero RIR varies by exercise and individual strength.
  • For bigger, stronger athletes, going to failure (zero RIR) is significantly more fatiguing than leaving reps in reserve.
ADVICE

Beginners Should Avoid Failure

  • Beginners shouldn't train close to failure but focus on technique and steady progression.
  • Commit to matching or beating previous performance to gradually reach true failure naturally over time.
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