Fail to Succeed
There are many different theories regarding the number of reps, training split, weight, weigh pyramiding and so on. Though you can generally say 8-12 reps is standard, you may find you get more growth from fewer or greater reps. Each of us has a different makeup of muscle fiber types and will, therefore have different requirements for growth. The only way to find out is to train.
That said, there are a few principals that everyone can follow to maximize muscle growth:
- Go to failure. “Failure” is the inability to continue performing the exercise with proper form.
- Full Rep Range – Stretch at the full extension. Before the weight moves, flex the muscle, then begin the motion. At full contraction, squeeze, flexing the muscle hard.
- Controlled Negative – Keep the muscle flexed, resisting gravity. When the muscle is flexed during both the contraction and extension you get double the benefit for the same amount of reps.
- Training Partner – It’s simple, a good training partner will push, spot and motivate. Not everyone does better with a training partner but it does help everyone if they train with someone at their level or above, even on occasion.
- Intensity – If you have the energy to chat, check your phone or mess with your music, you are not training with the intensity required of a champion. You think Phil Heath or Latorya Watts is checking to see how many “likes” they got on their last IG post?