- Training with a focus on progressive overload
- Using a moderate amount of volume per workout
- Training muscles twice a week with a variety of rep ranges
For the most part, it comes down to picking the right weight.
![](https://pro.rntfitness.co.uk/rails/active_storage/representations/redirect/eyJfcmFpbHMiOnsibWVzc2FnZSI6IkJBaHBBa0FRIiwiZXhwIjpudWxsLCJwdXIiOiJibG9iX2lkIn19--5ee6af75c75ecb2cb4f3694542f487b5492cb910/eyJfcmFpbHMiOnsibWVzc2FnZSI6IkJBaDdCem9MWm05eWJXRjBTU0lJYW5CbkJqb0dSVlE2RkhKbGMybDZaVjkwYjE5c2FXMXBkRnNIYVFJQUJHa0NBQU09IiwiZXhwIjpudWxsLCJwdXIiOiJ2YXJpYXRpb24ifX0=--46bd8ad59ac3981f5040bb803513fa34581ff31f/Picture_2_OPTIMAL%20EXECUTION%20OF%20SETS.jpg)
Since Then, I’ve Found These Basic Rules To Work Well In Maximising Muscular Stress And Minimising Systemic Fatigue:
- If you’re doing anything less than a set of 6, you should knock the 6 reps out without having to pause too much at the top.
- If you’re doing 6 to 12 reps, pausing once for a 2-3 breaths is fine (mainly for compounds lifts, not isolation – these should always be constant).
- If you’re doing 12 to 20 reps, allow yourself 1-3 pauses if required.
![](https://pro.rntfitness.co.uk/rails/active_storage/representations/redirect/eyJfcmFpbHMiOnsibWVzc2FnZSI6IkJBaHBBa0VRIiwiZXhwIjpudWxsLCJwdXIiOiJibG9iX2lkIn19--e45bdb426c54c25c522a257aec2b5ef506f90141/eyJfcmFpbHMiOnsibWVzc2FnZSI6IkJBaDdCem9MWm05eWJXRjBTU0lJY0c1bkJqb0dSVlE2RkhKbGMybDZaVjkwYjE5c2FXMXBkRnNIYVFJQUJHa0NBQU09IiwiZXhwIjpudWxsLCJwdXIiOiJ2YXJpYXRpb24ifX0=--939b621a95c0d3a55aeccdabea30b1e51be0853c/Picture_3_OPTIMAL%20EXECUTION%20OF%20SETS.png)
Training In This Manner Is Difficult, But Your Training Progression Will Be More Standardised And Honest For It.
Conclusion
- Pick the right weight for your sets
- Keep your training honest by executing your sets in the same manner as you progress in load
- Don’t extend every set in a rest-paused fashion – save 1-2 pauses for your last set if needs be
- Don’t alter your technique to squeeze out more reps
- Maximise the stress on your muscles, and minimise the load on your nervous and hormonal systems.