We spent the end of 2021 discussing intent and how to approach this idea both in and out of the gym. For the record, your actions and effort outside of the gym are more important to achieving your goals than what happens inside the gym. However, the approach that you take when you train is still very important.
How we approach each set contributes to our success. Our warm up sets should be that, a warm up. This set should allow you to feel some weight and get used to the movement (Trap Bar Deadlift, Bench Press, etc) but not to bring any fatigue. You want to warm up and not have any negative impact on your ability to perform working sets at a challenging weight. This is having intent in your warm up sets. This matters.
Our working sets are where we get stronger in our training. These are the sets that use a more challenging load. If I am trying to achieve my first bodyweight pull up or my first push up, I need to be smart about each set. The same rules apply for exercises that involve having weight in our hands. You can’t expect to train to failure every single set and make improvements. It is crucial to find a weight or band that allows us to complete our movements with strong effort and intent. We want full, complete reps every single time.
Each rep should be strong and you should be able to finish it with purpose. That doesn’t mean you are not allowed to grind a rep or two out on a given exercise. It matters when you cannot complete the desired number of reps or if your form starts going out the window. More weight is not better, more intensity is not better, better is better.
This applies to getting stronger, fat loss, meal prepping, learning a new exercise or any other goal that you have. Intensity makes a good story, consistency makes progress. 2022, it’s time.
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Michael has been working with clients in the gym and countless adults in a physical therapy setting since 2013. He spent 3 semesters working at Towson University with student-athletes from nearly every sport at the school. He served as the Strength and Conditioning Coordinator for Kennard-Dale High School during the 2019-2020 school year. His goal is to always get better and give you the safest and most effective use of your time at First Capital Gym.