When to stop a set?
Here i will describe 3 easy ways to know when to stop a set depending on your objective:
- a change in tempo
- a change in technique
- threshold of lactic tolerance
- An active tempo is important for athletes that train for power, speed . The moment in the set you can’t maintain an explosive tempo then you should stop as there is no reason to keep doing slow reps as you no longer train for power. If you continue doing slow repetitions you change the objective to muscle growth and endurance.
- Trying to train to failure in the lactic threshold is obtained while maintaining a constant tempo and good technique. While training for endurance we must choose resistances that don’t cause us to change our tempo or our technique. This type of set must continued untill we can no longer support the muscle burn.
- If you occur a change in technique should stop the set as you reached failure . The rest of the reps are not good reps and other muscles are compensating for the tired muscles. But if you are training for muscle mass this type of failure is relative. According to Joe Weider and the : ‘The Forced Reps Principle’ you can add at the end of the set a few cheated repetitions to bring the muscle to failure. Be careful while applying this principle as you can get hurt. This principle should be reserved for those who have some experience with weight training.
You need to set your goal and understand what you are training for in order to know when to stop in order to promote muscle growth or increase your speed or endurance!
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