Maximize Muscle Growth: Train Harder for Better Results
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Chapter 1: Understanding Muscle Growth
To stimulate muscle development, your workout sessions must be adequately intense. Engaging in most, if not all, of your working sets with 5 reps in reserve is a highly effective approach to fostering muscle growth (reps in reserve refers to the number of repetitions you believe you have left before reaching failure):
This presents a challenge—since training close to your limits can be less enjoyable than, say, embodying the charm of a movie star, many individuals shy away from those final, grueling repetitions that lead to visible strain.
For instance, here’s a brief clip demonstrating what it means to truly train to failure. Just take a look at the flush on my face after completing the set (click the image to view):
And if you find yourself thinking...
…rest assured that the participants in a particular study likely had similar thoughts. Experienced male lifters were questioned about the weights they typically used for 10 reps on the bench press and then asked to perform as many repetitions as possible.
Subsequently, they repeated the exercise, but this time, researchers encouraged them to truly reach their limits. The outcome? Every participant exceeded 10 reps, with some even surpassing 20 (averaging 16 ± 5).
Thus, what they previously considered training to failure was, in fact, not pushing themselves to their maximum potential, nor was it the optimal way to enhance their gains.
Section 1.1: The Importance of Training to Failure
So, how can you address this issue? Learning to train to failure is a skill worth developing. It’s crucial for muscle stimulation, so make it a priority in your routine. That’s why I encourage my online clients to strive for true failure at least once weekly or to incorporate AMRAP (As Many Reps As Possible) sessions toward the end of their training cycles.
This practice helps them better gauge their reps in reserve, eliminating the need to train to failure constantly, as that can lead to excessive fatigue, hindering further training and progressive overload, which is essential for long-term muscle gains.
Subsection 1.1.1: Embracing the Challenge
I understand that the thought of performing leg presses to failure might seem unbearable, but it’s important to push through and take certain exercises to that point. Work on accurately estimating your reps in reserve and aim to train within the 0–5 range. Maintaining this approach will ensure your workouts remain sufficiently stimulating for muscle growth.
Chapter 2: Learning from Experience
If you found this information helpful, you might also appreciate insights on:
How To Create A Training Plan: 9 Key Variables
Looking to build muscle or shed fat? Here’s how to design an effective training regimen tailored to your goals.
The first video, How To Tell If You're Training Hard Enough (Using Science), discusses how to assess your training intensity effectively.
The second video, If You're Not Building Muscle, This Is Why, explains common pitfalls in muscle growth and how to overcome them.
If you want to keep enjoying your favorite meals while training effectively, consider exploring my online coaching program for personalized training and nutrition, or sign up for my FREE 14-Day Fat Loss For Life Course.