How HARD should you train? | Effective Reps, RIR, Failure
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- Опубликовано: 8 июл 2024
- What’s up guys, and welcome back to ‘Training Basics’, where I cover all of the essential information you need to know to succeed on your lifting journey. Whether you’re a beginner, intermediate, or advanced lifter, this series will help you build muscle more efficiently and make quicker progress in the gym in order to reach all of your fitness goals! So sit back, strap up, and pay attention, because today’s episode will tell you everything you need to know about training intensity!
First 2 episodes
Reps: • What are REPS? | Learn...
Sets: • What are SETS? | Warm ...
00:00 Intro
00:28 Sets & Reps
A rep is when you perform one exercise one time by stretching and contracting your muscle fibers, and a set is just a series of reps all performed in succession. In order for a set to be productive and lead to muscle growth, it needs to be taken close to failure. That means, regardless of how many reps you choose to perform in a set, once you finish it, you shouldn’t have been able to get many more.
01:07 Effective Reps
Effective reps are the last 5 (or so) reps of any set taken to muscular failure. These reps are deemed "effective" because there is a considerable and involuntary decrease in concentric velocity as a direct result of the weight becoming difficult to lift. This in turn forces your muscles to recruit more muscle fibers, in order to produce enough force to keep up with the body's demand. This force that is produced is called mechanical tension, and this is what stimulates muscle hypertrophy, or muscle growth.
03:57 Reps in Reserve
Reps in reserve, or RIR, is the amount of extra reps you could’ve done if you went to failure, but didn’t. So if you had 1 rep in reserve, you did 4 effective reps, and if you had 4 reps in reserve, you did 1 effective rep. This is why every set that you hope to build muscle from needs to be within 0-4 RIR, because if you leave any more, you won't have done any effective reps.
4:52 Disadvantages of Failure
Although training to failure would elicit the most mechanical tension and as a result stimulate the most muscle hypertrophy, it does unfortunately also create the most amount of fatigue. If you did a set of squats for 8 reps and left 2 reps in reserve, chances are you’re probably pretty fatigued, but you’re still able to rest it off, and do another set a few minutes later. However, if you did that same set for all 10 reps, leaving 0 reps in reserve, and pushed for an 11th failing halfway through, you’re probably way more fatigued, maybe even dizzy and nauseous, and forced to rest much longer as a result. So, even though those 2 additional reps may have created a bit more stimulus since you now performed 5 effective reps instead of 3, all that extra fatigue it generates isn’t always worth it.
5:43 Advantages of Failure
1. Allows you to understand what vigorous intensity actually feels like.
2. Eliminates the need for tracking reps in reserve.
3. Allows you to get more stimulus by actually doing less.
7:40 Close to Failure (RIR)
You don’t always have to train to failure. In fact, you technically never even have to, as long as all of your other sets are at least close to failure, or within 0-4 RIR.
7:54 Advantages of RIR
1. You won’t have to go balls to the wall causing you to literally fail on the last rep of every set.
2. You won’t create nearly as much fatigue both systemically and psychologically.
3. You’ll be able to do more sets in the gym.
8:33 Disadvantages of RIR
You will unfortunately have to track reps in reserve, or at least have a somewhat accurate idea of how close to failure you actually are.
8:54 My Recommendation
My personal recommendation is train to failure on some sets, and train close to failure on others. That way, you understand what a true set to failure feels like and subsequently how hard you need to push your future sets to be at least close to failure. Including both will also provide you with the highest amount of stimulus per the lowest amount of fatigue. Since doing all sets to failure creates the highest stimulus and highest fatigue, and no sets to failure the lowest stimulus and lowest fatigue, somewhere in the middle is most likely the sweet spot.
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About Me: I'm a college student with a passion for fitness hoping to make it my career. I started training in early 2019 and have devoted a big portion of my life to it ever since. Now, with the help of this amazing community I've been blessed to be a part of, I will try my best to give back the information I've learned for those hoping to embark on a journey of their own.
Make sure to leave a like if you enjoyed, comment what you want to see next, and subscribe for more! #Gym #Workout #Training 
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I pray all the boys level up physically financially mentally and spiritually this year ! Let’s get to work 🔥💪🏿 great video with info
🙏🙏
same to you bro!
@@richard_2003 thanks bruv
I'm already on it 💯
Christ is King
I'm almost 30 years old and seeing this young generation of lifters emerge, I'm proud to see you leading the way with positivity and education. I'm always excited when I see you post!!
Love to hear that man thank you! ❤❤
Same I’m 28 but grew up on Greg plitt and zyzz. I feel old haha
@@daveesaucedo1792 we're all gonna make it -zyzz
Been a gym rat for over 50 years,Have both NASM and ACE certs, owned and run gyms and trained countless Trainers, I gots to give you credit for one of the most knowledgeable guys I've ever encountered with a perfect grasp and understanding of how to achieve what guys are looking to achieve when they first lay hands on a bar. You have one of the most perfectly defined absolutely symmetrical bodies I have ever seen. Which is so rare, most guys have a fav body part which they tend to overtrain. You are a true muscle head, and I say that with all respect 🌝
This is so informative. I can't tell you how much I appreciate you getting straight to it as well. Zero fluff.
I just usually train to failure on every set as a habit, but this video has definitely given me more insight as to why it would be beneficial to leave some reps in reserve. Then again, I've only lifted for a year, so I'm not very experienced haha. Great video Max. Always enjoy your content. Thank you.
No problem bro 💪
But y? I dont really understand. Can you please explain in simple words? English is not my first language.
I usually train with each exercise i do with maximum reps.
So if i have 5 exercises. I do all of them with maximum reps (to failure).
After im done with all 5 exercises (so everything just 1 set since each exercise was done with max reps)
Then if i still feel i can do more. Again i do all 5 with max reps.
Is this ok or do i need to change?
Have you gotten a lot of progress doing every set til failure?
@@Vnp99 i would change to a normal routine imo since doing just 1 set of 5 different exercises is really low volume and ur not gonna progress much that way
@@Vnp99 If you are adding weight to the bar every few weeks I wouldn't worry about it - but your progress will probably be faster if you add more working sets. If you do 1 set of 15 to failure you've done about 5 effective reps. If you do 3 sets of 13 / 13 / 14, then you've done about 10 effective reps, so your progress should be a bit faster. If you prefer doing 1 set to failure though just do that. Enjoying the gym is more important than maximizing your progress.
I do this: first set close to failure, but still hard to do the last rep.
Second set is closer to failure ( my neck feels more red)
Third and last set, failure because I'm already a failure so I have to punish myself.
do you lower the weight each set or do you maintain the same weight and it gets harder as you go because of fatigue? also, do the number of reps stay the same each set?
The amount of depth in your videos is stunning
The visuals are very helpful, thank you! Makes your videos much more valuable.
Looking forward to the additional video of positive rep counts, for each muscle group! Bravo on another great 2023 video content!!👍🏾
Good video, bro! Please make the next one. Also, the time and effort you put into these videos is clearly evident. Great job!💪
If it wasn’t for you Max I would still be half assing my sets at the gym with no intensity, because you I saw a lot more progress.Keep up the good work!!
Been loving the vids recently man, you've helped me a lot as I started exercising last August and wasn't really sure on what to do until I stumbled on your vids. Keep up the good work 💪
I went to the gym here and there in the last 20 years to stay away from get fat. But never kept going more than 12 months.
The coachs at the gym alaways came with that no challenging training because I was noob and so on.
Now, at 45 yo, with all the info I get from channels like yours I am getting the strongest in my life, I am going to failure, raising slowly the weights and using dumbels and barbels over half my sets.
Using creatine and whey maybe is giving some contribution to my results.
At last, with the recent cientific knowledge avaliable to all of us and the right orientation from channels like yours I really feel motivated to go to the gym.
Your videos are AWESOME. The quality, the edition, and also your knowledge always impress me
you 100 percent have the most easily consumable informative bodybuilding videos on the platform
Thanks for this great informative video. I go to failure on some sets and other sets close enough to failure and I’m gaining great progress.
Awesome video as always, please keep posting these
As always, great video Max. Watching your videos and implying the information you give has made me make more progress than when I was listening to other influencers out there. You are doing phenomenal work! Keep it up, and best of luck! 👍🏻
Love to hear that, and thank you!
This is pure gold
I think it’s worth a mention especially to people getting into the gym that tracking your numbers and using progressive overload can help you find a range where you are really fighting against failure in a slow controlled manor that allows you to learn form better and allowing your body to adjust to working out
Awesome video man, keep up the great work!
Loving these new videos man, amazing and detailed editing. a lot of work went into it. thanks bro 💪💯💯
I appreciate it!
God bless you man, you're the reason why I bring the intensity everytime I lift and it showed tremendous amount of results in gains
How to increase intensity while reducing rest time coz we can't lift heavy after shorter rest time
Top notch editing and info Max! 💪🏼
Thank you 🙏
These are great videos, are really well explained and edited
Keep up the great work ma man cant wait to see more!
Thank you for such a great information and knowledge. If i would like to add more is that for anyone who watch this video without watching any previous vids in this series from him. Please keep in mind that correct form and tempo in as important as training close or failure. This will also eliminate the risk of getting injure. As you keeps training close to failure, your chance of getting injure is higher as well.
Needed this!!
Thank you for another great video and I hope you know how much I appreciate your help. You have a great attitude and I hope you have a great week ahead 👍💪
Great video. Explains why and how to train to failure really well.
These are great videos. Well explained and visualized.
thank you max for all this info ! love your vids
No bs great quality 💯 thank you Max
Super insightful. Gonna see massive gains in 2023 training smart like this
Where were you when I was struggling in my early 20’s 😭 but it’s never too late to learn and be better 💪🏻
Great video as always, keep up the good work 😄
Loving the video as always Max! They always provide helpful information I can learn from.
Glad to hear it!
Bro your editing is amazing
Love these types of videos!
I can see the time put in to this video! Love it!
Thanks Max🙏
Keep it up, Max. Thanks for the info.
Omg, bro. I swear, few days ago i was preparing what should be my first video, the aproach was the same as yours. I'm from Brazil and here i've been seeing a lot of fitness influencers and trainers creating some kind of "terrorism" about training to failure, saying its wrong and you shouldn't be doing it when its about balance intensity/volume. They are kinda molding the information to match what they think its "right". Pisses me off. Both right, like you said.
Amazing content. Great job.
Sick! the graphs are legit what I needed to understand.
Glad you found them helpful 🙌
Great series
Bros majestic
His knowledge flows... 😌🧠⛲
❤
Thank you 🙏
Bro this editing is elite 🔥🔥🔥
This video is so helpful bro
I often go for failures on the last set of every exercises at the gym because I don't have much time on the gym and trying to get more from a set is definitely better for me
Your an inspiration to many man love the content God bless you brother 🙏
This is a very well informative video
New to your channel and to the gym; This was a super informational video for a newbie!
Extremely helpful video with lots of important information 💪🏻💯
🙏❤
Another banger video. I recently started college and have been at it for 8 months now, but I still try to perfect my form and intensity during my movements. Thanks Max, I really appreciate this video
You posted this video for free?? So much good and fresh information, thank you so much!
Max your editing has been nothing but amazing and so has your content. With that being said I hope you’re doing well😁
New subscriber 💪🏾 appreciate the knowledge fam
No BS, straight to the point, very nice
🙌
Great video and editing 🤙🏻🤙🏻
Thank you 🙌
Thank you.
Congrats on 700k 🫡
Loved the video Max. I swear my lifting IQ goes up 10 points every time I watch one of one of your videos. It is so beneficial for lifters to consume your content and I am happy to see the success that comes with it. Keep up the quality work ❤
Your speaking fax rn. This dude is for sure one of the best fitness youtubers
Incredible info.
You have inspired me so much Max, both in terms of my own habits, as well as teaching others.
I've learned so much from you and it even inspired me to create youtube content of my own!
Thank you❤
No lies told. I personally train 0-F RIR as I love the pain. I only do two sets however, which is perfect as I would only have to rest one time per exercise. Love the vids.
perfect 💪
I think going to failure every workout is fine if you’re on a bulk. One of the effects of training to failure is a massive increase in appetite, and less energy for conditioning (perfect for bulking). If I’m on a cut, I never train to failure, so I can maintain a high volume of activity throughout the week with minimal fatigue.
Nice addition. Since I started to go to failure I really feel tired the rest of the day. And I am cutting, so I get hungry as well. The hungry I manage well, but the fatigue in other activities I have to solve.
Maybe some days I have to take a step back at my training to evolve well in other activities.
I totally agree man
You are talking about farmers strength
This was some high quality content.
Amazing video!
Really love ur vids❤️🔥
Keep the content 🥳❤️
Thank you! Will do!
such a superb editing
Great video I really enjoyed not being screamed at in weird sarcastic voice as well keep up the solid work
8:30 that was really smooth 😂 I loved that
Thanks, Max, for this video. It's incredibly useful and I wish more people would share their knowledge as you did. One thing confuses me though: the force-velocity relationship concept. I can't wrap my head around that the force increases as you start slowing down. From a physics standpoint, once force increases, the velocity also increases - this contradicts the force-velocity relationship concept in the video. What would make sense to me is that once you start slowing down (because of muscle fibers fatigue) the brain needs to send a stronger signal to muscle fibers to activate them, and also it needs to activate more muscle fibers simultaneously. Please correct me if I got something wrong.
Max is very straight to the point, he bypassed the 69th gate.
Cheers Max! 🍻
"Re-evaluating all your life choices".. that's so true when training to failure 😂💪🏻
Absolutely fire video loved it! Perhaps you also could’ve emphasized the importance of the controlled eccentric for hypertrophy
Quiet informative 👏👏👏
Great video bro!
Thank you Nolan! 🤙
Man you are so underrated i swear
Saludos desde México me gusta mucho contenido y estoy aprendiendo Inglés con tus videos
I really Llike your content and Im learning English with your videos
You're number 1 simp has arrived. 👋 Great video Max, we really appreciate all the work and detail you put into breaking down each training technique. It's cool to see a guy that has both brains and brawn 🧠💪🏼
LETS GOOO
You are a legend!
Great video pro👍, your guiding the new bros, and I was just wondering: can you make a video explaining your tempo (fast- concentric,slow-eccentric) I really got convinced from your short video, and I'm really trying to embrace the concept, but it's like should I do it in every exercise like bench press,squats, deadlift, biceps, calves, and like how long should the eccentric. and more other questions
The only guys I trust out of the b.s dudes that been doing it 10+ years lol. Even though he started for noob gains he’s definitely put in the work from extreme bulking to cutting multiple times / bulking.
Hey bro! Great video as always, thank you so much for all the time you take out of your life to put in the thought and work for this. These always help beginners like me. But, I have a question if you don't mind or know anything about it. I'll just be quick abt it. I have what I believe to be a form of kyphosis, a exagerrated curve in my upper back, no matter how straight I stand. Is there any excersies or workouts I can do to help correct this, or anything to avoid that would make this worse. Thank you Max, you're a major inspiration.
Hi Max! Long time follower here, I feel like these videos need captions because they are sooo informative, I'd be happy to help writing captions in spanish (I'm spanish) so this could reach more people.
We are saved by scientist Max. Thank you so much!🤗
Heck! Those edits and explanation is tight! Do you edit your videos yourself?
When will the next video you mentioned at the end come out Max? 🧐 eager to watch it 👍
very well made video
Thank you max❤️❤️❤️❤️❤️❤️❤️lots of love from Nepal ❤️❤️❤️❤️❤️
It really depends on the training split, your recovery times, and whether you're natural or enhanced. I'd never take every set to failure doing a push-pull-legs split, as that'd turn pretty much all exercises after the second one into incredibly painful junk volume. On the other hand, doing a full body split, I can get away with training all sets to failure, which increases weekly effective reps to the max.
What has worked best for me is a 3x per week full body split, taking every set to failure or beyond (drop sets, supersets, etc). Each training day I go through 3 sets of 2 exercises per muscle group, totaling 18 effective sets per muscle group per week
Can you make a video on how important sleep & recovery are?
Many people get caught up in training & nutrition, but never take S&R into account. Which is when growth occurs. If you can elucidate on that, that would be great.
Great video and info, been loving the training basics series!
As a side note: A bit unrelated, but I was wondering if you use training blocks whenever you workout, or just... train?
Also if you do, do you recommend them for hypertrophy?
Great info! ❤I'm leaving too many reps in reserve🤪
Amazing video! Loved how you explained WHY effective reps stimulate muscle growth in a way that no one else has explained. But I do have a question pertaining to “effective reps vs rest between sets” that I haven’t seen anyone talk about, as it’s a weird question:
If the goal is to have as many effective reps as possible by doing reps closer to failure, then why have a long rest, rather than have shorter rest periods which would allow you to go into “effective reps” much sooner?
There is a video from “Renaissance Periodization” where Dr. Mike says that you should rest until you can do another 5 reps, which makes sense with the idea of effective reps. But he is the ONLY person who says this, so I would like to see everyone’s opinion on this
The answer is: long rest & short rest are both fine, BUT if you do shorter rest, you have to do slightly more sets to get the same stimulus. Think about it like this - you do 15 reps, rest short, & do 5 next set, or you do 15 reps, rest long & get 14 next set. Just because the first 9 reps of that 14 rep set aren't quite as important as the final 5, doesn't mean they're useless. They still contribute to the growth somewhat. So if you rest short, the perfect number of sets for you, whatever it may be, will be slightly higher than if you did long rest.
I love your contents bruh ❤. Could you pls make a video on abs training and losing belly fat?
quality content
I like how the videos are more analytical then just a simple yes or no. Amazing video Max, keep it up dude
thanks
any time 🤙