I believe in quality intensity. Quality intensity is better than high intensity. High intensity is based on lifting strenuously. Quality intensity is based on lifting perfectly.
Quality intensity means that you are using a weight that allows you to use perfect form for each rep. You may pause a little longer before doing the last rep of each set, but all of the previous reps should look the same in terms of form and rep speed. Quality intensity also means that each set looks the same in terms of form and rep speed, and that each set takes close to the same amount of time. The first set shouldn’t look better or easier than the last set, and the last set shouldn’t look harder or sloppier than the first set.
Chasing records in every workout rarely leads to long term progress. On the other hand, chasing perfect form and consistent rep speed does lead to long term progress.
If you are a lifter who prefers 5 sets of 5 reps, don’t make the mistake of selecting a weight that causes each successive set to grow slower, harder, and sloppier. Likewise, don’t kill yourself by barely squeezing out the last rep of your sets. You may be able to annihilate yourself and still grow progressively stronger as a beginner, but if you have been lifting for more than a year, it’s a deadend road that leads to a sticking point.
How hard should you train? I could try to explain it all day long, or I can have you watch the following video of Chad Wesley Smith doing a squat workout for 5 sets of 5 reps. His form is perfect on every rep. He uses a weight that allows him to maintain the same rep speed for the first four reps of each set, while pausing and slowing down just a little on the last rep of each set. You will also see that every set looks very close to the same in terms of form, rep speed, and effort. He actually says his last set felt like his strongest set. Ask yourself if these things are true of your own training.
An Example of How Hard To Push Yourself
If you are not sure how hard to push yourself when you train, my advice is to learn from Chad Wesley Smith as he has figured out how to make progress that others haven’t figured out how to make. Best of training to you.