You Are NOT Training Hard Enough (New Research Proves It)
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Date: 2019-11-06
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Comments and reviews: 9
Richard Beck
I'm suspicious of this study. Most dudes I know LOVE to absolutely SMASH their chest because we all know having a massive chest is ALPHA AS Fk Seriously though who is leaving 10 reps in the tank when you could be adding 10lbs to the bar? My current gym partner takes it to failure on practically every working set (3 working sets per sesh) - he just can't help himselfSo what might be wrong? I suspect it's this 1 set of 10 with a weight that was guessed beforehand. Maybe their normal session would have 3x10? Also I'm usually +/- 5lbs on the bench press anyway, presumably depending on how much sleep/food/preworkout/stress I've had beforehand. I normally see how I feel during the warmup and 1st working set, then adjust the weight if necessary. Don't most people do this? I think a better study would just ask people to come in and do their regular bench press workout. Then surprise them before the last set and say they need to take it to failure. Then we'd really know how many reps people leave in the tank. disclaimer didn't read the study just based on Jeff's interpretation
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I'm suspicious of this study. Most dudes I know LOVE to absolutely SMASH their chest because we all know having a massive chest is ALPHA AS Fk Seriously though who is leaving 10 reps in the tank when you could be adding 10lbs to the bar? My current gym partner takes it to failure on practically every working set (3 working sets per sesh) - he just can't help himselfSo what might be wrong? I suspect it's this 1 set of 10 with a weight that was guessed beforehand. Maybe their normal session would have 3x10? Also I'm usually +/- 5lbs on the bench press anyway, presumably depending on how much sleep/food/preworkout/stress I've had beforehand. I normally see how I feel during the warmup and 1st working set, then adjust the weight if necessary. Don't most people do this? I think a better study would just ask people to come in and do their regular bench press workout. Then surprise them before the last set and say they need to take it to failure. Then we'd really know how many reps people leave in the tank. disclaimer didn't read the study just based on Jeff's interpretation
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Josiah Kratz
Jeff 5: 50-7: 00 Needs to be expounded upon. Disappointed in this video comparatively. Performing a set of 10 at a weight you're comfortable at doesn't prove that training effort needs to be improved when you outperform what you thought you could do, Most gym goers plan multiple sets that gradually get more difficult whether its weight or volume. You didn't run the study but it would be more beneficial to see how many sets they could perform 10 reps at a given weight and asking them prior how many sets they thought they could complete at that weight. My hypothesis would be that the margin would be much more in favor of the average gym goer. You talked about sets being performed 2-3 reps short of failure could you please make a video on the science behind how close you should train to failure and how often you should actually go to failure. Thanks.
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Jeff 5: 50-7: 00 Needs to be expounded upon. Disappointed in this video comparatively. Performing a set of 10 at a weight you're comfortable at doesn't prove that training effort needs to be improved when you outperform what you thought you could do, Most gym goers plan multiple sets that gradually get more difficult whether its weight or volume. You didn't run the study but it would be more beneficial to see how many sets they could perform 10 reps at a given weight and asking them prior how many sets they thought they could complete at that weight. My hypothesis would be that the margin would be much more in favor of the average gym goer. You talked about sets being performed 2-3 reps short of failure could you please make a video on the science behind how close you should train to failure and how often you should actually go to failure. Thanks.
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dupon davignon
So they realize people don't go to failure at the first set, and pretend to revolutionize training? Typical useless study, which is there only to make these kind of searchers exist. They probably know this is shit, but when searchers have no idea, they still publish fake studies to prove they do something. What about checking if athletes go to failure. at the end of their workout? These are basics, if you go to failure at your first set, you'll can't do the same reps at the second one and further. Plus some people are more fatiguable than others (typically 30% according to Delavier, which can kill their muscles with 1 set, and will not train further (typically heavy duty like Dorian Yates used. So the conclusion will vary according to individuals.
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So they realize people don't go to failure at the first set, and pretend to revolutionize training? Typical useless study, which is there only to make these kind of searchers exist. They probably know this is shit, but when searchers have no idea, they still publish fake studies to prove they do something. What about checking if athletes go to failure. at the end of their workout? These are basics, if you go to failure at your first set, you'll can't do the same reps at the second one and further. Plus some people are more fatiguable than others (typically 30% according to Delavier, which can kill their muscles with 1 set, and will not train further (typically heavy duty like Dorian Yates used. So the conclusion will vary according to individuals.
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J S
If I do sets of 10 on the bench I'll be doing 4 sets. Typically my first two sets I don't know how close to failure I am, I'm bad at guessing, but I do know that my third set my tenth rep feels like I'm really close, and my fourth set my tenth rep is like 1 away from failure or even sometimes makes me reach failure. These people who are getting 16 reps, it would be their first set. Would it not be reasonable to expect that after like 3, 4 or 5 sets of 10 reps they'd at least be getting very close to failure? I guess I'm not sure how much your reps are expected to drop over sets, I'd just have imagined that they would get themselves close by the end of their last few sets.
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If I do sets of 10 on the bench I'll be doing 4 sets. Typically my first two sets I don't know how close to failure I am, I'm bad at guessing, but I do know that my third set my tenth rep feels like I'm really close, and my fourth set my tenth rep is like 1 away from failure or even sometimes makes me reach failure. These people who are getting 16 reps, it would be their first set. Would it not be reasonable to expect that after like 3, 4 or 5 sets of 10 reps they'd at least be getting very close to failure? I guess I'm not sure how much your reps are expected to drop over sets, I'd just have imagined that they would get themselves close by the end of their last few sets.
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warbear55122
Once again, Steve Shaw. Rep goal system. Fantastic video. I appreciate everything Jeff does. The premise is if you're doing 3 sets of 10 that's 30 reps. And you take each set to failure. Maybe the first set you get 14 reps and the next set you get 9 reps and the next set you get 7. That's 30 reps so you accomplish that goal and you increase your weight. And you do it again next time. And you keep going until you meet your rep goal, this way you maximize every single set to failure. Right before your form would break down or you don't think that you could do another rep.
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Once again, Steve Shaw. Rep goal system. Fantastic video. I appreciate everything Jeff does. The premise is if you're doing 3 sets of 10 that's 30 reps. And you take each set to failure. Maybe the first set you get 14 reps and the next set you get 9 reps and the next set you get 7. That's 30 reps so you accomplish that goal and you increase your weight. And you do it again next time. And you keep going until you meet your rep goal, this way you maximize every single set to failure. Right before your form would break down or you don't think that you could do another rep.
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Arnau Adell
I tried this, my 5x5 bench press weight is 50kg, so I tried how many reps I could do with 40kg, what I assumed I'd do for 10 reps. I managed to get 18 reps in. However, I got so tired after doing that that I could barely keep on training, especially my chest. No way I could do 3 or 4 sets or even close to that with any amount of rest. My point is, in the first set we might be leaving a lot in the tank, but if we empty it out, how are we supposed to do the rest of the sets, without huge resting periods? Maybe I'm just personally not in very good cardiovascular shape?
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I tried this, my 5x5 bench press weight is 50kg, so I tried how many reps I could do with 40kg, what I assumed I'd do for 10 reps. I managed to get 18 reps in. However, I got so tired after doing that that I could barely keep on training, especially my chest. No way I could do 3 or 4 sets or even close to that with any amount of rest. My point is, in the first set we might be leaving a lot in the tank, but if we empty it out, how are we supposed to do the rest of the sets, without huge resting periods? Maybe I'm just personally not in very good cardiovascular shape?
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Digo Android
In the last month or so I have done 20-25 reps (friendly weight for almost fail) then one more with 8-10 (kinda heavy to fail) and I could be wrong (Im an ignorant when it comes to science but I have hit the gym religiously for the last 3 years) but Im noticing gains PLUS faster work outs that even allow me time to hit all the muscles. And yes I get sore next day just like I used to on the conventional sets/reps. Bottom line to me: if you dont get tired at the gym you ARE not trainning hard enough. Just my amateur opinion lol
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In the last month or so I have done 20-25 reps (friendly weight for almost fail) then one more with 8-10 (kinda heavy to fail) and I could be wrong (Im an ignorant when it comes to science but I have hit the gym religiously for the last 3 years) but Im noticing gains PLUS faster work outs that even allow me time to hit all the muscles. And yes I get sore next day just like I used to on the conventional sets/reps. Bottom line to me: if you dont get tired at the gym you ARE not trainning hard enough. Just my amateur opinion lol
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Shawn B
QUESTION: I usually do 4x8 for bench and my first two sets are easy (I could push maybe 4-5 more reps on the first set, but the last two gets harder. Taking this study into consideration, should I still be lifting heavier (so 1-3 reps left in the tank, even if my reps for each consecutive set drops dramatically? For example, I can do 8 medium reps on the first set with 1-3 reps left in the tank, then 8 hard reps, then 6 hard reps, and the last set ending with only 4 hard reps.
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QUESTION: I usually do 4x8 for bench and my first two sets are easy (I could push maybe 4-5 more reps on the first set, but the last two gets harder. Taking this study into consideration, should I still be lifting heavier (so 1-3 reps left in the tank, even if my reps for each consecutive set drops dramatically? For example, I can do 8 medium reps on the first set with 1-3 reps left in the tank, then 8 hard reps, then 6 hard reps, and the last set ending with only 4 hard reps.
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Cassius Cracknell
jeff what would you say to people who are not going near 1rm because they want to hit say a 4x4, yes they may be able to hit 5/6 on the first set but then the subsequent sets would suffer? This also is the case for hypertrophic sets that last longer, hitting your failure on first set results largely in a drop in reps on later sets and therefore decrease in overall volume? No?
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jeff what would you say to people who are not going near 1rm because they want to hit say a 4x4, yes they may be able to hit 5/6 on the first set but then the subsequent sets would suffer? This also is the case for hypertrophic sets that last longer, hitting your failure on first set results largely in a drop in reps on later sets and therefore decrease in overall volume? No?
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