In our system, there is no room for less-than-perfect reps.
When we say, “do as many reps as possible.” we mean “do as many PERFECT reps as possible.”
Also, if you’re not 100% sure you can complete another rep with perfect form, don’t even attempt it.
This is aligned with the StrongFirst Stop Signs, which prioritize form over quantity.
However, what about hypertrophy?
Most modern bodybuilding strategies still prescribe pushing sets to failure, or at least to RM, and it’s true—they deliver results.
The increased Time Under Tension (TUT) and consequent mechanical stress on muscle cells provide an effective stimulus for muscle growth.
At StrongFirst, however, we adopt a different approach to hypertrophy training.
Rather than pushing our sets to failure, we stick to our principle of keeping some reps in the tank and increasing the overall training volume within defined intensity ranges.
This method may not be the quickest way to build muscle, but it’s the most sustainable, building muscles that are as strong as they look and last longer.
High-rep sets with light weights will “pump” your muscles and increase their size, but the gains from increased sarcoplasm and glycogen storage are often fleeting. The quicker the gains, the quicker the loss.
Our strategy instead increases muscle volume through a higher number and size of contractile proteins, enlarging muscles and enhancing strength. Of course, it takes longer, but the gains are more durable—the slower the gains, the slower the loss.
—Fabio Zonin @x_fab_69, StrongFirst Certified Master Instructor
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Learn more about programming for functional hypertrophy—to build muscle that is as strong as it looks—at our Built Strong online seminar, May 18-19, 2024
>>> www.strongfirst.com > Professional Seminars - or click the link in the bio!
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3 days ago