Train Hard, Train Smart: Are You Training Hard Enough?
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読む時間 3 min
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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.
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:
This strategy ensures you build intensity progressively while managing fatigue across sets.
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:
Using a weightlifting belt improves core engagement and support during heavy lifts.
Grip strength can often be the limiting factor in exercises such as deadlifts, pull-ups, and rows. Here’s how to address it:
Use of weightlifting straps is key if you are lifting heavy and your grip strength becomes an issue. Click the image below to shop.
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.
Rest and recovery are often overlooked aspects of training hard but are vital for performance and growth.