How hard should I train?

When I first started weight training, I never knew what was the right amount of sets and reps to build muscle.

As many once were, the question of, ‘Should I train each set to failure, is 3 sets of 10 reps good enough, or is doing 1 set of each exercise per muscle group enough?’

Researchers have stated that using a form of measurement called RIR (reps in reserve) will help determine the muscle you build.

RIR is another way of ‘pushing to muscle failure’ (with good form), or stopping one or two reps before muscle failure.

A recent study has shown that training in the ranges of muscle failure or stopping one or two before muscle failure can have similar muscle growth effects.

Recommendation:

Beginner Lifters (One year or less of training): Stop 1-3 reps before failure. This should be a time you focus on building a strong foundation in technique and form.

Intermediate to Advanced Lifters (More than one year of training): For working sets, stop 1-2 reps before failure and for lower-risked exercises train to muscle failure.

***It is important to train hard but also train safe and make sure you are not compromising form.***

Conclusion: If you left the gym not feeling challenged or satisfied, train harder the next time. The muscles you train on a specific day should be left feeling pumped with ample circulation!

Reference: https://pmc.ncbi.nlm.nih.gov/articles/PMC7725035/#:~:text=This%20study%20shows%20that%20resist

ance,muscle%20activation%20in%20trained%20individuals.