Some lifters work out by doing a warm up and then use the same weight and same number of reps for all of their work sets. This method is often used when doing three sets of eight, five sets of five, or eight sets of eight reps. Other lifters like to increase the weight each set until they reach a top weight for their last set. Both methods are effective, but in my opinion, the key factor that makes either method work is to find the sweet spot in terms of using the right amount of effort.
Ambition and Training Too Hard
I know that there is a large percentage of people who have lifted weights who have never put forth the necessary effort on a consistent basis in order to make significant progress. Lack of effort will always be one of the primary reasons for lack of achievement. However, among highly ambitious and enthusiastic lifters, the problem is often that they push too hard and their form breaks down, or they end up doing a lot of grinder reps on their last couple of sets. Poor form and doing too many grinder reps is one of the biggest causes of a training plateau. Of course if someone is making a lot of progress by doing a lot of grinder reps and pushing super hard on every set, then I would not advise them to change. However, if they have hit a plateau, I would definitely suggest the following guidelines regardless of whether they like to repeat sets with the same weight and reps from set to set, or they prefer to add weight to each set as they proceed from set to set.
Guidelines For Training With the Right Amount of Effort
- Each rep of a set should look the same in terms of rep pace, rep speed, and using good form. If your rep speed slows down at the end of the set, you are using too much weight.
- When using the same weight and reps for each set, each set should look the same in terms of rep speed, the time it takes to complete the set, and using good form.
- When increasing the weight from set to set, do not use so much weight that you start grinding as the weight becomes heavier. Always maintain the ability to utilize a steady even rep pace with perfect form on all of your sets; including your heaviest set.
The Right Amount of Effort: What it Looks Like
The following videos provide excellent examples of lifters who have found the sweet spot in terms of using the right amount of effort for the amount of sets, reps, and weight they are using. Their lifting fits into the suggested guidelines because most of the reps look the same, and most of the sets look the same from start to finish. The lifter in the first video uses the same weight and reps for each set, while the lifter in the second video increases weight on each set. Since he is a bodybuilder, he is using fairly slow reps. I would suggest lifting with more force for those who are more focused on pure strength training. However, both videos provide a demonstration of how to train hard enough to stimulate strength without pushing so hard that it becomes counterproductive.
5 x 8 with the same weight on each set
5 x 5 Increasing Weight Each Set. Start watching at 1:00 into the video
You may feel as though you are sacrificing the amount of weight that you use when following these guidelines and assume that this will cause you to lose strength. This is possible, but as you continue to repeat workouts, you will find that your strength will come back, and the most important thing is that you will be able to make consistent progress again.
When you follow the suggested guidelines, add weight only when you are truly ready. People think you can’t get stronger by repeating the same workouts with the same weights. In other words, they think you can’t get stronger until you have added weight first, but the opposite is true. If you work out with the right amount of effort, you will start to gain strength and the same weight will become easier to lift. Once the weight becomes easier to lift, you will be able to add weight without compromising on using good form while maintaining a steady even rep pace, and only repeating sets for a muscle group as long as it is at full strength. This often works much better than trying to will yourself and push yourself to keep improving. Try these suggestions any time you are stuck and need to make start making progress again. Best of training to you.