02/11/2021
For any workout to be effective, it needs to be strenuous for a given individual.
E.g. For a non-runner, a 2km jog might be perfect. For a competitive marathon runner, 2km probably isn’t even warm-up distance.
When it comes to strength work, the same rules apply & selecting the correct load for you is EXTREMELY important.
This means that if you’re lifting lighter weights than which you’re capable due to rushing through your sessions, circuiting every exercise or sharing weights with people who aren’t on the same level as you… The strength & muscle building potential of your session are going to be extremely minimal.
Sure, you could find random haphazard ways to make sub-maximal loading ‘harder’ - Shorter rest periods, circuits etc - But ‘harder’ doesn’t = ‘better’.
What these types of changes typically do is turn what could have been a great, efficient strength workout into a poor quality half fitness/half strength workout that gives you poor results in both realms.
Lifting weights within a few reps of failure produces direct training effects that CAN NOT be achieved going lighter (even if you’re getting a sweat on) -
⬆️ Strength
⬆️ Power
⬆️ Speed
⬆️ Inter/intra-muscular coordination
⬆️ Muscle growth
⬆️ Tendon strength. To name a few.
This means taking your time, selecting optimal load for the exercise based on your level, sufficient rest & quality program structure.
This is why we program efficiently and effectively for our members rather than just cramming a bunch of exercises together and rushing through them for 40 mins.
When you want to gain strength, build muscle or maintain muscle whilst losing fat - Train for strength.
If you want to improve fitness - Train for fitness.
If you want both (which we typically do) - Split them up and do a good job of each, rather than cramming them together and getting a mediocre outcome for both realms.
If you want a hand ✋ Hit is up to join our new PT program & let us to do thinking for you.
