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Here’s my take on technique/form/finding the right weight to use for a given exercise: Let’s say you do a set of 8 reps and if we were to rate each rep on quality, the breakdown would be… Rep 1 - 10/10 Rep 2 - 10/10 Rep 3 - 10/10... Rep 4 - 10/10 Rep 5 - 10/10 Rep 6 - 10/10 Rep 7 - 9/10 Rep 8 - 8/10 That is a perfectly acceptable outcome It is an indication that you selected the right weight and did the set properly Now let’s say you do a set of 8 reps and if we were to rate each rep on quality, the breakdown would be… Rep 1 - 10/10 Rep 2 - 10/10 Rep 3 - 10/10 Rep 4 - 9/10 Rep 5 - 8/10 Rep 6 - 7/10 Rep 7 - 6/10 Rep 8 - 5/10 That is a surefire sign you need to reduce the load and pick a weight you can actually handle with better overall technique/form for the FULL DURATION of the set Some minor slippages in technique/form are probably going to happen in plenty of instances when you’re training hard/pushing yourself I’ve often said “your first rep should look very similar to your last rep sans concentric rep velocity” Very similar = it should be close enough Ultimately, there is FINE LINE between (A) pushing hard yet maintaining technique to the point that it could still be considered “pretty good” even when approaching/reaching failure and (B) pushing hard but letting technique fall by the wayside in the pursuit of continuing to move weight from point A to point B by any means necessary Example of elite technique from end to end:show more

Dean Turner

126,184 subscribers

33,953 Aufrufe • vor 1 Tag •via X (Twitter)

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2 Kommentare

Profilbild von Mikey

Mikeyvor 1 Tag

Ha, same advice said differently. Well said.

Profilbild von Olu

Oluvor 1 Tag

I pretty much agree, a form breakdown to 5/10 quality isn't good enough. Thanks for sharing!

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Here’s my take on technique/form/finding the right weight to use for a given exercise: Let’s say you do a set of 8 reps and if we were to rate each rep on quality, the breakdown would be… Rep 1 - 10/10 Rep 2 - 10/10 Rep 3 - 10/10 Rep 4 - 10/10 Rep 5 - 10/10 Rep 6 - 10/10 Rep 7 - 9/10 Rep 8 - 8/10 That is a perfectly acceptable outcome It is an indication that you selected the right weight and did the set properly Now let’s say you do a set of 8 reps and if we were to rate each rep on quality, the breakdown would be… Rep 1 - 10/10 Rep 2 - 10/10 Rep 3 - 10/10 Rep 4 - 9/10 Rep 5 - 8/10 Rep 6 - 7/10 Rep 7 - 6/10 Rep 8 - 5/10 That is a surefire sign you need to reduce the load and pick a weight you can actually handle with better overall technique/form for the FULL DURATION of the set Some minor slippages in technique/form are probably going to happen in plenty of instances when you’re training hard/pushing yourself I’ve often said “your first rep should look very similar to your last rep sans concentric rep velocity” Very similar = it should be close enough Ultimately, there is FINE LINE between (A) pushing hard yet maintaining technique to the point that it could still be considered “pretty good” even when approaching/reaching failure and (B) pushing hard but letting technique fall by the wayside in the pursuit of continuing to move weight from point A to point B by any means necessary Example of elite technique from end to end:

Here’s my take on technique/form/finding the right weight to use for a given exercise: Let’s say you do a set of 8 reps and if we were to rate each rep on quality, the breakdown would be… Rep 1 - 10/10 Rep 2 - 10/10 Rep 3 - 10/10 Rep 4 - 10/10 Rep 5 - 10/10 Rep 6 - 10/10 Rep 7 - 9/10 Rep 8 - 8/10 That is a perfectly acceptable outcome It is an indication that you selected the right weight and did the set properly Now let’s say you do a set of 8 reps and if we were to rate each rep on quality, the breakdown would be… Rep 1 - 10/10 Rep 2 - 10/10 Rep 3 - 10/10 Rep 4 - 9/10 Rep 5 - 8/10 Rep 6 - 7/10 Rep 7 - 6/10 Rep 8 - 5/10 That is a surefire sign you need to reduce the load and pick a weight you can actually handle with better overall technique/form for the FULL DURATION of the set Some minor slippages in technique/form are probably going to happen in plenty of instances when you’re training hard/pushing yourself I’ve often said “your first rep should look very similar to your last rep sans concentric rep velocity” Very similar = it should be close enough Ultimately, there is FINE LINE between (A) pushing hard yet maintaining technique to the point that it could still be considered “pretty good” even when approaching/reaching failure and (B) pushing hard but letting technique fall by the wayside in the pursuit of continuing to move weight from point A to point B by any means necessary Example of elite technique from end to end:

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SWIPE AND SAVE FOR YOUR NEXT UPPER BODY DAY ‼️ This is a focus on back and chest but first we warm up with kicking the bag and imagining it’s nothingyahoo Set and rep ranges at the bottom arm platted row 2.Dumbbell flat chest press arm platted pull down 4.Tricep pulley push down Set and rep ranges: -Warm up: 20 reps -Work up to a 10 rep max (increase the weight each set until you can only do 10 reps) -Drop set back down to 20 reps with no rest from your 10 rep max. Set & rep range should look like: 20,15,10,15,20

SWIPE AND SAVE FOR YOUR NEXT UPPER BODY DAY ‼️ This is a focus on back and chest but first we warm up with kicking the bag and imagining it’s nothingyahoo Set and rep ranges at the bottom arm platted row 2.Dumbbell flat chest press arm platted pull down 4.Tricep pulley push down Set and rep ranges: -Warm up: 20 reps -Work up to a 10 rep max (increase the weight each set until you can only do 10 reps) -Drop set back down to 20 reps with no rest from your 10 rep max. Set & rep range should look like: 20,15,10,15,20

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3 sets of 10 has KILLED more gains than ALMOST ANYTHING over the years Reason being: You should NOT be able to hit 10, 10, 10 if you are doing 3 sets of an exercise in a session The same is true of 12, 12, 12 or 8, 8, 8 or whatever arbitrary rep number you choose If you are training in close proximity to failure, you simply will NOT be able to maintain the same rep performance across your sets in most instances even when taking ample rest between SOME fall off is expected when training is sufficiently hard, weight is kept the same, and RIR is held constant

3 sets of 10 has KILLED more gains than ALMOST ANYTHING over the years Reason being: You should NOT be able to hit 10, 10, 10 if you are doing 3 sets of an exercise in a session The same is true of 12, 12, 12 or 8, 8, 8 or whatever arbitrary rep number you choose If you are training in close proximity to failure, you simply will NOT be able to maintain the same rep performance across your sets in most instances even when taking ample rest between SOME fall off is expected when training is sufficiently hard, weight is kept the same, and RIR is held constant

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You should NOT be able to hit 10, 10, 10 or 12, 12, 12 or 8, 8, 8 if you are doing 3 sets of an exercise in a session!!! Declining rep counts across sets of a given exercise (provided weight stays fixed) are a FEATURE of productive resistance training…NOT A BUG!!! Example: If you are doing 3 sets of Flys with 30 lbs and you end up logging that as 30x10,10,10: - 100% chance your first set was an absolute joke as far as proximity to failure goes - 80% chance your second was as well - 50% chance your third was as well You simply should NOT be able to maintain rep performance across sets assuming weight used & RIR/RPE are fixed If I were to do Flys at a given weight for 3 sets, the rep count might end up looking something like 9, 7, 6 This is because I will have actually trained sufficiently hard (0-1ish RIR) on EVERY SET instead of just picking a random ass number and sandbagging the earlier sets to ensure I can maintain that rep performance across all the sets!

You should NOT be able to hit 10, 10, 10 or 12, 12, 12 or 8, 8, 8 if you are doing 3 sets of an exercise in a session!!! Declining rep counts across sets of a given exercise (provided weight stays fixed) are a FEATURE of productive resistance training…NOT A BUG!!! Example: If you are doing 3 sets of Flys with 30 lbs and you end up logging that as 30x10,10,10: - 100% chance your first set was an absolute joke as far as proximity to failure goes - 80% chance your second was as well - 50% chance your third was as well You simply should NOT be able to maintain rep performance across sets assuming weight used & RIR/RPE are fixed If I were to do Flys at a given weight for 3 sets, the rep count might end up looking something like 9, 7, 6 This is because I will have actually trained sufficiently hard (0-1ish RIR) on EVERY SET instead of just picking a random ass number and sandbagging the earlier sets to ensure I can maintain that rep performance across all the sets!

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Be careful with your Bulgarian squat setup, don’t be stupid like me. Set was planned for 10+ reps. Rear foot pad slipped back on rep 3. I should’ve stopped, but didn’t. Pulled the side of my left leg on rep 5 (probably IT band or vastus lateralis). Nothing major but it wasn't smart.

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Make pull ups a primary exercise. Train all sets to failure and vary your grip every workout to hit different angles. When I started I could only do 1 rep per set so I did 50 sets of 1 rep until my body adapted. Today my typical session looks like 12, 10, 8, 8, 6, 6 reps for 50 total. A few notes for elite form: > Keep your entire core tight through every rep up and down. > Feel your lats pulling on your abs on the way up. > Exhale on exertion and inhale on the descent. Mix in negatives occasionally for controlled slow descents that build serious strength. The pull up builds a thick back, v-taper, grip, core and delts all in one movement. A hard body demands pull ups.

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