Intra Workout Checklist
One of the beautiful parts of being trained or coached is that you just have to “go in” and execute the plan. That being said, there are a few things to ask yourself when training to ensure you are getting the most out of each set.
Here is a checklist to go through during each workout:
Technique and Standardization: Is your technique on point? The importance of this is pretty obvious. Does each rep of each set look identical in terms of technique, cadence, and range of motion? Technique standardization is important for tracking progress. If there are variations in technique, cadence, or range of motion (rep to rep or week to week) it is difficult to know if you are progressing or just lifting the weight in a less challenging way.
2. Progression: Training must be challenging enough to stimulate an adaptation (see point 3) and it must get progressively harder overtime to keep up with adaptations. Did you beat or at least match your performance from last week? This is typically a load or repetition progression. This doesn’t have to be a large progression. It can be a 2.5lb progression or a 1 rep progression. You don’t have to progress each session, but on average you should be progressing reps or load session to session.
3. Sufficient Relative Intensity: Put simply, are you training hard enough? Relative Intensity is best measured by proximity to failure. For this reason, I like tracking reps in reserve (RIR). If you perform 8 reps with a weight that you could perform 10 reps with an all-out effort - that would be a 2 reps in reserve set. For a set to be sufficiently stimulative, each set should be taken to a maximum of 5 reps in reserve. Advanced trainees likely need to train closer to failure and should leave 3 or maybe 4 reps in reserve at most. If I was to take an educated guess - most people should train around 2 reps in reserve on average. This seems to be very stimulative yet not overly fatiguing or injurious. As you approach failure each rep becomes disproportionately more fatiguing.
It should also be noted based on a recent meta-analysis by Halperin and colleagues that trainees typically underpredict their proximity to failure by one repetition. Consider this when gauging proximity to failure! You might be a bit further from failure than you think.
4. Sufficient Range of Motion: Are you using a full or near full range of motion? Full range of motion is important for various reasons. Firstly, different motor units activate during different portions along the range of a movement. As much range of motion as possible should be trained to activate as many units as possible. In addition, there is emerging evidence suggesting that training a muscle in a stretched position is an independent stimulator of muscle growth (stretch mediated hypertrophy). Finally, full range of motion training also seems to improve flexibility and mobility just as much as stretching (Afonso et al 2021). This is a two birds one stone situation!
5. Sufficient Rest Between Sets: Did you rest long enough for the target muscle to be the limiting factor? With incomplete rest periods, the limiting factor to training can often be cardiovascular or systemic fatigue which is typically not the goal when lifting weights. Local muscular fatigue is the goal. A decent rule of thumb is to perform the next set when you have returned to normal breathing. For lower body compound movements this might take a bit longer.
6.Mind Muscle Connection: Are you perceiving tension, a burn, or a pump in the target muscle? This isn’t necessary for every exercise but oftentimes is a good indication that the target muscle is being stimulated effectively.
Ticking all of these boxes will make sure you get the best muscle-building stimulus possible. That being said, before a stimulus results in adaptation, recovery must take place. Next post we will cover what you should do at home to ensure proper recovery session to session!
References:
Afonso, J., Ramirez-Campillo, R., Moscão, J., Rocha, T., Zacca, R., Martins, A., … Clemente, F. M. (2021, January 14). Strength training is as effective as stretching for improving range of motion: A systematic review and meta-analysis. https://doi.org/10.3390/healthcare9040427
Halperin, I., Malleron, T., Har-Nir, I., Androulakis-Korakakis, P., Wolf, M., Fisher, J., & Steele, J. (2021, May 20). Accuracy in predicting repetitions to task failure in resistance exercise: a scoping review and exploratory meta-analysis. https://doi.org/10.31236/osf.io/x256f
Henselmans Formerly a business consultant, Menno. “Beyond Full ROM: 3 Lessons about Stretch-Mediated Hypertrophy.” MennoHenselmans.com, 27 May 2021, mennohenselmans.com/stretch-mediated-hypertrophy-rom/.
