Train Hard, Train Smart: Are You Training Hard Enough?

Train Hard, Train Smart: Are You Training Hard Enough?

執筆者: Laura McKenzie

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読む時間 3 min

Training hard is the cornerstone of any effective fitness regimen. It involves pushing your limits, testing your endurance, and striving for constant improvement. However, it’s crucial to balance intensity with intelligence to maximise gains and minimise the risk of injury. In this blog, we’ll delve into the key aspects of training hard, including the concept of reps in reserve (RIR), the practice of training to failure, safety considerations, grip strength challenges, and the importance of progressive overload and rest.

1. Understanding Reps in Reserve (RIR)

Reps in Reserve (RIR) is a method used to measure the intensity of a workout. It refers to the number of additional repetitions you could perform before reaching muscle failure. For instance, if you’re performing a set of squats and stop at 10 reps with the feeling that you could do 2 more, you have 2 RIR.

Using RIR can help you progress faster in the gym by ensuring that you’re working at the right intensity for growth without overtraining. However, if you’re new to training, choosing the right weight can be challenging. If you almost max out on the first set, it leaves little energy for your remaining sets. To effectively use RIR, try the following approach:

Tips:

  • Set 1: Use a weight that leaves you with 4 reps in reserve.
  • Set 2: Increase the intensity slightly, aiming for 3 reps in reserve.
  • Set 3: Push yourself so that you are struggling on your remaining reps, ideally with 1-2 reps in reserve.

This strategy ensures you build intensity progressively while managing fatigue across sets.


2. Training to Failure: Pros and Cons

Training to failure involves performing an exercise until you can no longer complete another repetition with proper form. This method can yield substantial muscle gains but must be approached with caution.

Benefits:

    Having a coach to review your lifts is important as you gain experience. Our Lifestyle and Elite packages offer you form reviews. 


    Drawbacks:

    • Increased Risk of Injury: Fatigue can compromise form, heightening the risk of injury, especially if weights are dropped.
    • Compound Lifts: Exercises like deadlifts and squats can place significant stress on the back, posing a risk of injury.
    • Experience Level: This technique is recommended primarily for experienced lifters who have developed the necessary strength and technique.
    • Fear Factor: Dropping weights can be intimidating and potentially dangerous without proper practice in safely failing a lift.
    • Spotter Requirement: A spotter is often necessary to ensure safety, particularly when using heavy weights.

      Using a weightlifting belt improves core engagement and support during heavy lifts. 


      3. Grip Strength Giving Out

      Grip strength can often be the limiting factor in exercises such as deadlifts, pull-ups, and rows. Here’s how to address it:

      • Grip Strength Training: Incorporate specific exercises like farmer’s walks, dead hangs, and wrist curls to strengthen your grip.
      • Use of Chalk and Straps: Chalk can improve your grip by reducing sweat, while lifting straps can help you hold heavier weights without your grip giving out. 
      • Improving Technique: Ensure you’re using the proper grip technique, such as the hook grip for deadlifts, to maximize your strength.

         Use of weightlifting straps is key if you are lifting heavy and your grip strength becomes an issue.  Click the image below to shop. 



        4. The Role of Progressive Overload

        Progressive overload is the gradual increase of stress placed on the body during exercise training. It’s crucial for continual improvement in strength and muscle growth.

          5. The Importance of Rest and Recovery

          Rest and recovery are often overlooked aspects of training hard but are vital for performance and growth.

          • Adequate Sleep: Aim for 7-9 hours of quality sleep per night to facilitate muscle repair and growth.
          • Active Recovery: Incorporate light activities such as walking, yoga, or swimming on rest days to promote blood flow and recovery.
          • Nutrition: Fuel your body with a balanced diet rich in protein, carbohydrates, and healthy fats to support your training efforts.

           


          Conclusion


          Training hard is about more than just lifting heavy and pushing yourself to the limit. It’s about understanding your body, implementing effective strategies like RIR and progressive overload, and prioritising safety and recovery. By training smart, you can achieve your fitness goals efficiently and sustainably, transforming not just your physique but also your mental fortitude. Remember, it’s a marathon, not a sprint – consistency and intelligence in your approach will lead to the best long-term results.