Ever have a huge transformational experience in the gym? I have. In fact, I had one just a few weeks ago. I'd like to share it with you in the hopes that you'll benefit from it as much as I did. Here's what happened:
I wanted to get a quad workout in, but my time was severely limited – I literally had only 15 minutes. As a busy coach, I'd been working on my ability and willingness to get quick workouts in during the occasional 20-30 minute breaks I have between clients.
Squats were out of the question – too many warm-up sets. I decided upon the Cybex leg press instead. To eliminate warm-ups of any kind, I opted for a load that would take me close to failure somewhere between 15-20 reps, rather than my habitual 8-10.
And finally, to make the single set I was planning to do maximally effective, I surgically optimized my technique to produce as much quad fatigue as quickly as possible. As I settled into the machine, I steeled my will for what was about to come.
As I initiated the set, I focused on making each rep as difficult as possible, using tactics I'll describe shortly. Despite this, upon reaching the eighth rep or so, I was still feeling relatively strong. "Sheesh, how many more reps am I going to need to do?" I wondered.
It wasn't long before I got my answer. Seemingly out of nowhere, at about rep 10 or 11, I was suddenly drowning in lactic acid and overwhelmed with intense muscular fatigue. Despite this, I managed to eke out a few more insanely painful reps until I finally stopped at 15. And I can honestly say I stopped because I was becoming legitimately concerned about my time here on Earth.
As I exited the machine, I quickly found that my legs weren't quite up to the task of supporting my bodyweight. I momentarily buckled as I quickly grabbed a nearby machine for support.
Fast-forward 24 hours: My quads honestly felt obliterated to the point of genuine concern. The soreness was absolutely unreal. This was highly unusual for at least three reasons:
If, as an experienced coach, I was capable of having such a huge learning experience late in my career, chances are it's likely to have even more value for you. Here's what matters most in training, and how to get yourself to do it.
I only had a few minutes that day and wanted to do something very time efficient. I opted for the Cybex leg press since my prior experience with that machine is that I need little to no warm-up sets (as opposed to other great exercise options, such as barbell squats).
Another benefit with any type of leg press option is that it allows you to push ever so close to momentary muscular failure without risking your personal safety.
So right off the bat we've got two things going in our favor: We're able to work very, very hard, and we can do so in relative safety. But what else might we do to make this little quad session both quick and very, very difficult?
Most recent scientific investigations strongly suggest that nearly any number of reps will build muscle with relatively equivalent effectiveness, as long as you take your sets to, or at least very close to, momentary muscular failure.
That means we have lots of options regarding reps per set, but which is the best? If time efficiency is important to you, choose a rep count that limits or even eliminates the need for warm-up sets.
For me, on the leg press at least, 15 reps does the trick. Reaching momentary muscular failure by (roughly) rep 15 requires no warm-up sets. Depending on the specific exercise, you might be able to do a few more, or need to do a few less. But either way, find and exploit your most efficient rep brackets.
If you primarily have body-composition goals, find the hardest way to lift the weight (rather than the easiest, which is what we often revert to instinctively).
Lifting tempo is a BIG part of this, and it's much more involved than simply moving the weight slowly. All resistance training exercises have a unique resistance curve. Your job is to find a tempo that perfectly matches this. A few tips:
For any given weight and rep count, more ROM will be more taxing than less ROM. By using greater ROM, you can get more muscle-building benefit with less load and fewer reps. This subject is intrinsically connected to lifting technique, so let's move on to that next.
Let's return to the leg press to illustrate a few important concepts about exercise-specific technique refinement. For quad development and low-back safety, we want greater ROM from the hips and knees, not from the lumbar spine. Therefore:
Moving to the other extreme, if your stance is too wide, adductor tension will both limit your ROM and allow the adductors to share the load, which we don't want.
Bottom line: Find the foot placement that allows the greatest hip and knee ROM.
Obviously, every exercise has its own specific technique requirements for optimizing its muscle-building potential. I'm simply using the leg press to illustrate the overall concept. For each exercise you use, work on refining your technique similarly and your workouts will be more efficient as a natural result.
Now it's time to get to work. Even if you fully exploit the five steps above, failure to exploit the final sixth step shortchanges your efforts.
Put simply, the closer to momentary muscular failure you take the set, the greater muscle-building benefit that set will have. This means the harder you work, the fewer sets you'll need for a maximally beneficial workout.
This idea is very simple to understand, but very difficult to apply. Here's how to work harder:
Note that performing a large number of sets does in fact compensate for leaving several reps in the bank, but which approach is more efficient: going balls-out for one terrifyingly difficult set, or working "pretty hard" for 4-5 sets?
Interestingly, the true value of the coveted progressive overload principle is that it requires you to work progressively harder and harder over time. It's not so much the added weight that produces results – it's the increased effort required to lift those heavier weights that really pays the bills.
As each new workout looms closer, expect the worst and resolve to just kick ass anyway. If it turns out that things go better than your worst expectations, great – enjoy your good fortune.
You get the point.
Growing more muscle requires, first and foremost, making that muscle suffer. If you don't do this, nothing else matters. Yes, of course, you must then recover properly to facilitate the next workout, but let's not put the cart before the horse. Let's make sure we have a REASON to recover in the first place, okay?
With that in mind, I have a personal challenge that I strongly urge you to accept, and I want you do this the very next time you hit the gym:
That's it! Simple, yet difficult.
Once you've done this, you'll have a restored optimism about your growth potential. You'll now understand that the underdeveloped muscle you just trained really can be improved. You'll also realize that workouts needn't be as long as you assumed – as long as they're hard.
And finally, you'll feel a (perhaps surprising) sense of personal pride in what you just did. Do this challenge – not for me, for you. Take this opportunity to teach yourself how to work TRULY hard. It'll take less than two minutes, and it has the potential to completely alter the course of your future as a lifter.
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