The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That’s what most people lack, having the guts to go on and just say they’ll go through the pain no matter what happens.
To build muscle effectively, you need to train hard.
Muscular or technical failure is the epitome of “hard training”, but doing this all the time can have a number of downsides – like an increased injury risk and an inability to recover – that can actually prevent you from maximising your progress.
However, it’s easy to tell when you hit failure.
On the other hand, it’s not so easy to stop before failure and still train hard enough to stimulate meaningful muscle growth.
The reps in reserve-based (RIR) rating of perceived exertion scale (RPE) is an evidence-based tool that helps you do exactly that. I’ve personally applied it in my own and my clients’ training with great success for the past three years.
If you want to learn more about what the RPE scale is and how to use it, read on.
Sleep is that golden chain that ties health and our bodies together.
I’m sure this will come as a shock, but, when you don’t sleep well, life sucks.
What you may not know and what’s worse by far (let’s get our priorities straight here), is that your gains will suffer.
You could have the best training program and diet in the world, but, if your sleep is inadequate, you’re going to struggle with:
Yes, that’s basically everything.
Fortunately, improving sleep is easy, cheap, and more anabolic than expensive supplements, pre-workout formulas, and other less useful yet “sexier” fitness tools.
So don’t sleep on this low-hanging fruit. (See what I did there?)
Keep reading for a comprehensive guide on:
Let’s delve into it.
An online fitness coach who likes bodybuilding, superheroes, and bread.
Want to work with me? Check out my services!