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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.
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.
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.