The Last Five Reps

Hey there! Welcome to our little corner of the internet where we explore all things fitness. Each week, we'll take a deep dive into the secrets of a healthy lifestyle, busting fitness myths along the way, and making exercise a breeze with some super handy tips. So get ready to join us on this exciting fitness journey!

This Week’s Healthy Discussion

1. The Last Five Reps

2. Failure and Your Perception of It

3. More Talk About My Channel

The Last Five Reps

I’ve been talking a lot about repetitions lately and how to organize them in your workouts.

We know that anything in between 5-30 reps (when taken to failure) will be around the same amount of stimulus for muscle growth.

This means that we can choose any number in that average, and as long as we train to failure, we know we have been productive.

However, is there an ideal number that can be used to avoid excess fatigue.

Yes, and it is 4-6 reps.

When we look at which reps are the most stimulating when taking a set to failure, we see that the last five reps are the most stimulating.

This means that we can do 5 reps to failure and have every single one of those reps be productive towards growth and still save energy.

This is because higher rep sets do cause more fatigue and when we want to manage our fatigue to the best of our abilities, then lower rep ranges are going to be our best bet.

Failure and Your Perception Of It

Training to failure is something that needs to be learnt. It’s something that your mind won’t want to go to willingly.

I see plenty of people who let me watch their sets and I see that they are stopping short of failure, even though they fully believe that they have reached it.

This is because our mind is powerful.

You will convince yourself that you can’t do another rep but in reality, you might actually have 1-4 reps or even greater left in the tank.

Recording your sets or getting someone to watch you is vital to know if you are actually having the right intensity and technique.

So make sure to take the time to practice and learn training to failure properly (especially on leg day), so you know that you are not missing out on any muscle gains.

More Talk About My Channel

If you’ve ever been wanting to know more about these topics in further detail and with visual components, be sure to subscribe to my YouTube Channel.

This coming year I will be posting 1-2 times per week and will discuss any topics that you might be wondering about.