How To Tell If You're Training Hard Enough (Using Science)
Jeff Nippard・20 minutes read
Training intensity for optimizing muscle growth is assessed through analyzing effort, failure points, and rep speed slowdown, with RPE and RIR scales providing alternatives to training to failure every set. Examples from bodybuilders like Ronnie Coleman, Alberto Nunez, Greg Doucet, and Matt Ogus demonstrate different approaches to intensity, technique, and the importance of proximity to failure in achieving effective muscle growth.
Insights
- Technical failure, where form is compromised, is preferred over absolute failure in training to optimize muscle growth.
- Utilizing RPE and RIR scales can help optimize training intensity without reaching failure every set, allowing for efficient muscle growth with increased volume.
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Recent questions
What is the importance of training intensity for muscle growth?
Training intensity is crucial for optimizing muscle growth as it determines the level of effort and effectiveness in a workout. By pushing oneself to the point of failure, whether technical or absolute, individuals can stimulate muscle growth and adaptation. Monitoring intensity through tools like the RPE and RIR scales allows for efficient training without the need to reach failure every set, enabling more volume and progress over time.
How is failure in training defined?
Failure in training is defined as the point where an individual is unable to meet the demands of an exercise despite maximal effort. There are distinctions between absolute failure, where one cannot complete another rep, and technical failure, where form is compromised. Coaches often prefer technical failure as it indicates a challenging yet safe level of intensity for muscle growth.
What are the key indicators of proximity to failure in a workout?
Rep speed slowdown towards failure is a key indicator of proximity to failure during a workout. As an individual nears failure, there is a noticeable decrease in rep speed, suggesting that they are reaching their limits. Monitoring this slowdown can help determine the optimal intensity level for muscle growth and adaptation.
How can the RPE and RIR scales help optimize training intensity?
The RPE (Rate of Perceived Exertion) and RIR (Reps in Reserve) scales are tools that can help optimize training intensity without the need to reach failure every set. The RPE scale rates perceived exertion on a scale of 1-10, while RIR indicates the number of reps left in the tank. By utilizing these scales, individuals can adjust their intensity levels to stimulate muscle growth effectively while avoiding excessive fatigue or risk of injury.
What are the benefits of utilizing different approaches to training intensity assessment?
There are two main approaches to training intensity assessment: training to failure every time or using the RPE and RIR scales. By incorporating these different methods, individuals can tailor their workouts to their specific goals and needs. Training to failure can be beneficial for maximizing gains, while the RPE and RIR scales offer a more nuanced approach to intensity management, allowing for increased volume and efficient muscle growth over time.
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Summary
00:00
Optimizing Muscle Growth Through Training Intensity Assessment
- The individual in question is being assessed for their training intensity to optimize muscle growth.
- The first set analyzed showcases a high level of effort and effectiveness in maximizing gains.
- The second set's analysis involves measuring the time taken for each rep's positive phase, indicating a potential lack of failure.
- Failure in training is defined as the inability to meet exercise demands despite maximal effort, with distinctions between absolute and technical failure.
- Technical failure, where form is compromised, is preferred by coaches over absolute failure.
- Rep speed slowdown towards failure is a key indicator, with noticeable slowdown suggesting proximity to failure.
- The individual's second set is determined not to have reached failure, with potential for more reps to be completed.
- Two main approaches to training intensity assessment are discussed: training to failure every time or utilizing RPE and RIR scales.
- The RPE scale rates perceived exertion on a scale of 1-10, while RIR indicates the number of reps left in the tank.
- Utilizing RPE and RIR scales can help optimize training intensity without the need to reach failure every set, allowing for more volume and efficient muscle growth.
12:36
"Effective Training Techniques for Hypertrophy"
- Ronnie Coleman is known for intense training, but a set of pull downs shown may not be sufficiently stimulating for hypertrophy, with 5-10 reps left in the tank.
- Natural pro Alberto Nunez demonstrates a set of pull downs at an RPE of 9-10, maintaining technique and grinding out the concentric on the last rep in 4.17 seconds.
- IFBB pro Greg Doucet's set of five reps at an RPE of 10 is considered too much effort, suggesting starting at an RP7 and gradually increasing intensity.
- Matt Ogus performs a hard set of six squat reps leaving one or two reps in the tank, showcasing effective technique and slowing down as he nears the end of the set.
