One aspect of training that I have learned to pay attention to is to be aware of the amount of effort I put forth throughout a set of an exercise. As I see it, a set of an exercise can be divided into four phases of effort as follows:
1. The easy lifting phase
2. The increasing challenge phase.
3. The strain phase
4. The maximum effort phase.
The purpose of this article is to explain these four phases of effort and to find the sweet spot of effort within those phases. In order to do this, I must provide an example. In the example given in this article, I will continually refer back to a lifter who is doing a set of ten repetitions, and the set is pushed to the point of failure. This simply means that the lifter is doing the maximum number of reps he can perform, which happens to be ten reps. We will also assume that the lifter is doing the bench press for his set of ten reps.
The Easy Lifting Phase
When the lifter begins doing a set of ten reps for the bench press, the first three reps feel pretty much the same in terms of effort. The first three reps are definitely the easiest reps of the set, so the first three reps are referred to as the easy lifting phase.
The Increasing Challenge Phase
When the lifter reaches his fourth rep out of ten reps, the reps start to become more challenging. If the lifter is tuned into the amount of effort that it takes to lift each rep, he will notice that each successive rep of the fourth through the seventh rep becomes a little harder and requires a little more effort than the previous rep. This means that the challenge phase covers reps four, five, six, and seven. For those who are familiar with precision point training, the seventh rep in this case is the lifter’s limit rep. This simply means that the limit of reps the lifter can perform using a steady even rep pace is seven reps. If he proceeds to the eighth rep, his rep speed will start to slow down.
The Strain Phase
When the lifter reaches the eighth rep, enough fatigue has accumulated to cause a decrease in rep speed. The eighth rep is also the point in the set where the lifter experiences a sudden escalation in the amount of effort it takes to keep repeating reps. In the example of this set, the eighth rep is what I refer to as the marker rep because it marks the point in the set where effort suddenly escalates, and rep speed slows down. The strain phase begins with the eighth rep and continues for the ninth rep because the lifter must strain in order to keep repeating these slower, harder reps.
The Maximum Effort Phase
After the ninth rep, the lifter must gather all of the effort he can muster up in order to complete one more rep, which will be his tenth and final rep. The tenth rep can only be completed if the lifter is willing to put forth the maximum amount of effort he has in order to complete the rep. This is why the last rep of a set to failure is called the maximum effort phase.
The Sweet Spot of The Set
Does the lifter need to reach the point of maximum effort to gain strength? In my opinion, constantly pushing to the point of maximum effort will eventually lead to over training and a sticking point that will bring progress to a halt. My belief is that the lifter should stop when he reaches either the limit of the challenge phase, or the start of the strain phase. As discussed earlier, the limit of the challenge phase occurs when the lifter reaches his seventh rep (also called the limit rep). The start of the challenge phase is the lifter’s eighth rep, which is also his marker rep when rep speed starts to slow down. In my opinion, the limit rep and the marker rep are the sweet spot that most lifters should shoot for in terms of the correct point at which the set should be stopped. Those who train in this manner should not do so for the purpose of experiencing the fastest gains, but to experience consistent gains over a long time. In the end, the consistent use of the limit rep and marker rep are more likely to take you further in strength gains than the max effort rep.
Clarification
It is important to understand that the example discussed in this article was not based on trying to persuade lifters to perform seven to eight reps per set, but to stop their sets when they reach their limit rep, or marker rep, wherever that may fall. It will fall earlier in the set when using heavier weights, and later in the set when using lighter weights. The main thing is to stop your sets when you reach your limit rep or marker rep.
Is there ever any room for deviating away from stopping a set when the limit rep and marker rep are reached? Yes. This will be addressed in the next article. Until then, may God bless you with the best of training.