High Fatiguing Sets May Result in Form Breakdowns and Injury In doing so, you can ensure high-quality reps and sets, good muscle breakdown, but also make sure that you are not entering into a zone in which you may get injured (due to lack of discipline maintain proper form, or issues recovering properly). Other muscle-building programs opt to train a muscle two or three times a week, spreading the weekly total training volume out to improve the quality of reps and sets, rather than do all the weekly training volume on one single day.įor example, instead of annihilating a muscle with 18 total sets on one day (which in most cases the last 4-6 sets are often low-quality reps, and often is where form breakdowns and injury can occur), some muscle building programs will opt to train the muscle one other day as well.
Training a muscle once a week and performing the entire week’s amount of volume on one day may not be as beneficial for muscle growth and recovery (and soreness). The app takes into consideration several data points that learns how you should be progressing based on your logged training history.
If you are someone who is unsure about your ability to maintain proper form in a high-intensity training setting, you could try the Fitbod app (click to get 3 free workouts), which will base your workouts on your performance in the gym.
If you’re not someone who has a strong foundation and understanding of how to properly perform large compound movements like back squats, deadlifts, presses, bent-over rows, etc you may find this program to really push you past what you are currently capable of.Īgain, this isn’t to put beginners down, but rather to let people know that you will be pushing your movements and reps to near failure or complete failure, and in doing so you MUST ensure you are never sacrificing form. The workout program requires a high amount of commitment, some skill and understanding of how to push yourself to failure without letting your form break down, and the ability to do movements properly to not get injured as you start to fatigue out.
However, it can be a lot of volume for some individuals who have issues recovering, are beginners, or are more advanced and simply cannot put that much stress on the body (yes, believe it or not, advanced lifters have to really pay attention to how much work they do vs how much they can recover from). I am not saying it cannot be done, or that being intense is a bad thing (as training intensity is necessary for growth).
Why This May Not Be the Best Program for You 1. However, let me further dig into the reasons why another program may be beneficial to consider.