Do you need a better strength training program or do you just need to work harder?
Research conducted by scientists at Solent University may help you answer that question.
After parsing 18 studies examining how hard people habitually train, the researchers found that when people were told to perform several (usually three) challenging sets of a certain number of reps (usually ten), they consistently selected training weights that were too light for optimal results.
For example, in one of the studies reviewed, scientists asked participants to do three sets of 10 reps of the bench press, leg press, and biceps curl with enough weight to make the sets difficult.
On average, the participants selected weights that were equal to 53% of their one-rep max—significantly lighter than their 10-rep max of about 75% of one-rep max (that is, regardless of the exercise, most people can do about 10 reps of 75% of their one-rep max and 20+ reps of 50% of their one-rep max).
Although some people may describe sets of 10 reps with 53% of one-rep max as “difficult,” research shows they’re not difficult enough to maximize muscle and strength gain, especially in experienced trainees.
Specifically, studiesshowthat working sets (hard, muscle-building sets) must come to within 1-to-4 reps of muscular failure to produce a powerful training stimulus (that in turn can produce a powerful anabolic response).
Put differently, if you end a set of any number of reps with more than 3-to-4 good reps left (“in reserve” in the literature), it won’t cause nearly as much muscle growth as a set that ends with 1-to-3 good reps left.
Consequently, it takes several “far-from-failure” sets to achieve the same effects as one “close-to-failure” set.
This is one of the primary reasons many people spend hours in the gym every week for months or years with little change in their strength and muscularity—they don’t come close enough to muscular failure in most of their sets and don’t do enough total sets to compensate for this lack of intensity (which could require doubling or even tripling the duration of their workouts).
So, to ensure you’re not leaving too many reps (and thus gains) “in the tank” in your workouts, get in the habit of asking yourself the following question when a working set is getting difficult: “If I absolutely had to, how many more reps could I get with good form?”
Then, trust your intuition (it’ll be fairly accurate, especially if you’re a seasoned weightlifter), and keep going in the set until the answer is between one and three.
Additionally, it can help to occasionally continue sets to muscular failure (where you can’t perform another rep with good form) so you can calibrate your perception of difficulty to reality. A caveat, however: don’t do this with any type of barbell squat or deadlift because the risks (of injury) outweigh the benefits.
+ Scientific References
Steele, James, et al. “Are Trainees Lifting Heavy Enough? Self-Selected Loads in Resistance Exercise: A Scoping Review and Exploratory Meta-Analysis.” Sports Medicine, 5 July 2022, https://doi.org/10.1007/s40279-022-01717-9.
Helms, Eric R., et al. “Application of the Repetitions in Reserve-Based Rating of Perceived Exertion Scale for Resistance Training.” Strength and Conditioning Journal, vol. 38, no. 4, Aug. 2016, pp. 42–49, https://doi.org/10.1519/ssc.0000000000000218.
Nóbrega, Sanmy R, et al. “Effect of Resistance Training to Muscle Failure vs. Volitional Interruption at High- and Low-Intensities on Muscle Mass and Strength.” Journal of Strength and Conditioning Research, vol. 32, no. 1, 2018, pp. 162–169, www.ncbi.nlm.nih.gov/pubmed/29189407, https://doi.org/10.1519/JSC.0000000000001787.
Martorelli, Saulo, et al. “Strength Training with Repetitions to Failure Does Not Provide Additional Strength and Muscle Hypertrophy Gains in Young Women.” European Journal of Translational Myology, vol. 27, no. 2, 27 June 2017, https://doi.org/10.4081/ejtm.2017.6339. Accessed 5 Nov. 2019.
Legion Featured Author
Mike Matthews
Mike Matthews is the founder of Legion as well as the author of several award-winning fitness books, including Bigger Leaner Stronger, Muscle for Life, and The Shredded Chef.
His simple and science-based approach to building muscle, losing fat, and getting healthy has sold over a million books and helped thousands of people build their best bodies ever, and his work has been featured in many popular outlets including Esquire, Men’s Health, Elle, Women’s Health, Muscle & Strength, and more, as well as on FOX and ABC.
You can find Mike on Twitter, Instagram, YouTube, and Facebook.
You May Also Like
Our Most Popular Evidence-Based Articles
You don’t need supplements to build muscle, lose fat, and get healthy. But the right ones can help.
Take our 60-second quiz now to learn which supplements can help you achieve your fitness goals faster.
Sending…
Your free stuff is on the way!
Follow the Diet Plan that Helped Nikita Lose 15 Pounds in 3 Months
“I never thought getting in shape would be this simple! Everything just WORKS when you follow this plan.” And if he can do it, why not you?
Wait!
Want a Free Custom Meal Planning Tool?
Quickly calculate your calories, macros, and micros for losing fat, building muscle, and staying healthy.
Your free stuff is on the way!
Looks like you’re already subscribed!
Our “No Return Necessary” Money-Back Guarantee
If you don’t like something of ours, guess what happens next?
No, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon. Nor do we ask you to fill a cursed inkwell with orc’s blood and demon saliva and then use it to complete reams of return forms written in ancient Cyrillic script.
We just . . . wait for it . . . give you your money back. Holy moo cows. And that means you can say “yes” now and decide later.
Free Worldwide Shipping & Returns
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the United States, your order ships free regardless of order size, if you live in the UK or Canada, your order ships free when it’s over $99, and if you live elsewhere, your order ships free when it’s over $199.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Free Worldwide Shipping & Returns
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the UK or Canada, your order ships free when it’s over $99.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We’re also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Free Worldwide Shipping & Returns
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We’re also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Clinically Effective Ingredients & Doses
Many ingredients in supplements don’t have any scientifically validated benefits, and many ingredients that do are often underdosed to the point of irrelevance.
That’s why we only use the choice ingredients and precise doses shown to be effective in peer-reviewed scientific studies.
Clinically Effective Doses
You need more than great ingredients to make great products—you also need proper doses. That’s why we use the precise doses of ingredients shown to be effective in peer-reviewed scientific studies.
100% Natural Ingredients
“Natural” doesn’t always mean “better,” but in many cases, natural ingredients are superior to artificial ones for various reasons, including purity, safety, and efficacy.
That’s why all of our ingredients in all of our products come from plant and animal sources, including sweeteners, colors, and flavors.
Made in USA
If you want to ensure the supplements you’re swallowing every day are safe and effective, you want products produced in the USA.
That’s why all of our supplements are made in America in NSF-certified and FDA-inspected facilities that operate in accordance with the Current Good Manufacturing Practice (cGMP) regulations.
Lab Tested
Did you know that supplements can contain dangerously high levels of toxins like lead, arsenic, and cadmium?
That’s why we test every ingredient of every supplement we produce for heavy metals, microbes, allergens, and other contaminants and ensure they meet the strict purity standards set by the FDA.
Naturally Sweetened & Flavored
While artificial sweeteners may not be as dangerous as some people claim, studies suggest that regular consumption of these chemicals may indeed be harmful to our health.
That’s why all of our supplements are naturally sweetened and flavored and contain no artificial food dyes, fillers, or other unnecessary junk.
Science-Backed Ingredients
Many ingredients in supplements don’t have any scientifically validated benefits. That’s why we only use choice ingredients shown to be effective in peer-reviewed scientific studies.
No Chemical Junk
“Natural” doesn’t always mean “better,” but in many cases, natural ingredients are superior to artificial ones for various reasons, including purity, safety, and efficacy.
That’s why all of our ingredients in all of our products come from plant and animal sources, including sweeteners, colors, and flavors.
We Missed You!
Enjoy 20% off your next order with code COMEBACK20.
No thanks, I don’t want to save on my order.
Split your entire online purchase into 4 interest-free payments, over 6 weeks with no impact to your credit.
25% today
25% 2 weeks
25% 4 weeks
25% 6 weeks
Shop and add items to your cart as normal!
Choose Sezzle at Checkout! You’ll be redirected to Sezzle to Sign Up or Log In
to complete your order.
Your order will be shipped out right away* and your payments will be split up
over 6 weeks.
*shipping times subject to merchant shipping policy
Shop directory. Reschedule payments. Plus more!
Waiver and Release of Liability
In consideration of the services and/or products offered by Legion Athletics, Inc. (“Legion”) including, but not limited to, nutrition plans, exercise routines and coaching, and in addition to the payment of any fee or charge:
I knowingly and voluntarily enter into this waiver and release of liability and hereby waive any and all rights, claims or causes of action of any kind whatsoever arising out of my use of Legion’s services and/or products, and I hereby release and hold harmless Legion and its consultants, officers, contractors, agents, owners and employees from any and all responsibility, liability, cost and expenses, including for injuries, damages or disorders (physical, metabolic, or otherwise), resulting from my use of Legion’s services and/or products.
I understand that fitness activities including, but not limited to, strength, flexibility, and cardiovascular exercise, with or without the use of equipment, are potentially hazardous activities that involve a risk of injury and even death, and I am voluntarily participating in these activities and using equipment and machinery with knowledge of the risks involved. I hereby agree to assume and accept any and all risks of injury or death related to said fitness activities.
I understand Legion’s services and products are not meant to treat or manage any health conditions or circumstances, and I acknowledge that Legion has recommended I obtain a healthcare provider’s approval for my use of Legion’s services and/or products, through regular physical examination(s) and/or consultation. I acknowledge that I have obtained my healthcare provider’s approval or have decided to use Legion’s services and/or products without such approval and hereby assume all responsibility for my use of said services and/or products.
I understand that results from using Legion’s products and/or services are not guaranteed, and I agree to not hold Legion liable for any outcomes or lack thereof.
OUT OF STOCK
Great! You’re subscribed!
Looks like you’re already subscribed!
Security Check
Please click the checkbox below. We apologize for the inconvenience.
If you don’t absolutely love this product, just let us know, and we’ll give you a full refund on the spot. No forms or return necessary.
Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab by Labdoor™, the gold standard of third-party lab testing.
Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab, the gold standard of third-party lab testing.
This product doesn’t just “contain natural ingredients’’—every ingredient is naturally sourced from plants and animals. This product contains no artificial or synthetic substances of any kind.
Fact Checked
Our scientific review board of nutritionists, dietitians, molecular biologists, doctors, and other accredited experts is responsible for reviewing every article, podcast, and video we produce to ensure they’re evidence based, accurate, trustworthy, and current.
Thanks to their connections, credentials, and academic experience, this team of MDs, PhDs, and other professionals has access to a wealth of research published in the largest and most prestigious journals in the world.
This allows them to not only review individual studies but also analyze the overall weight of the evidence on any and all topics related to diet, exercise, supplementation, and more.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
Evidence Based
We follow a detailed, rigorous, multi-step process to create content that meets the highest standards of clarity, practicality, and scientific integrity.
First, our research associates provide our editorial team with accurate, up-to-date, proven scientific evidence.
Then, our editorial team uses this research to draft articles and outlines for podcasts and videos.
Finally, our scientific review board reviews the content to ensure all key information and claims are backed by high-quality scientific research and explained simply and precisely.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
[ad_1] Looking for a healthy meal that won’t weigh you down? These light dinner ideas made with real food ingredients are flavorful and filling. After […]
[ad_1] How to Do Seated Calf Raises: Alternatives, Form & Benefits Save 20% Free Shipping & Returns “No Return Necessary” Money-Back Guarantee Save 20% Free […]
[ad_1] Here’s an overview of the various Beautycounter skincare regimens (including how to use them) plus I’m sharing which is my personal favorite! For its […]