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Wasted Sets, Wasted Reps, Wasted Time

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LanceSTS:
Wasted Reps, Wasted Sets, Wasted Time  
by
LanceSTS
 

 One thing that we all take for granted from time to time is the perfect execution of our workout. Now Im not speaking specifically about having proper form on the exercises, adhering to the template, or keeping focused on the time of the workout and rest intervals as those things are extremely important and should be a rule with no exception. What I am talking about is every single rep in every single set that we perform each and every time we train.

How many times can you say that youve looked back on a workout, and without a doubt, every rep or every set was perfect? Well, if you want to make the most timely and rewarding progress you have ever made, I suggest you start implementing this. Lets say your workout calls for 5 sets of 5 reps on squats with 80 percent of your one rep max. That gives us 25 total repetitions in this particular squat workout. Now, of course you could go through some of the sets, lifting at a decent cadence, and still get your 25 reps in with 80 percent of your max.

So you completed your workout and now youre on to the next exercise, it will be a couple of days before you get to squat again since you have to recover. Did you get the absolute MAXIMAL benefits out of that particular squat workout? Absolutely not. You did just enough work to complete the workout but no more. The way to get the absolute MAXIMAL benefits of every rep of every set in your workout, is to put 100 percent of your bodys ability into each and every single repetition you perform. This means that if you have 220 pounds on the bar and you are capable of putting 320 pounds of force into it, then you absolutely put every ounce of power in every fiber of your body into that bar, on EVERY SINGLE REP you perform. Try to bend the bar on the way up. This type of lifting is extremely conducive to not only vertical jumping gains, but maximal strength gains as well. Implement this mindset on every applicable lift in your workout and watch your gains in both strength and jumping skyrocket. Think about it next time you head to the gym. One wasted rep leads to one wasted set, one wasted set leads to one wasted workout.

Make every single rep in every single set the best rep youve ever done, then when youve finished, look back ask yourself the question, did I push each and every rep in each and every set as explosively and powerfully as possible? If your answer is yes then you are well on the way to a stronger, more athletic body and a higher vertical jump as well.

Jard:
Absolutely love this post.

Since we're talking mindset, I'd like to expand this blog entry a bit and like to know your opinion on the following;
Say you have a non-powerlifting athlete, someone that's specifically training for something other then lifting heavier weights.
This could be a body builder, a basketball/football player, a track athlete w.e.

How do you go about connecting the work you do in the gym to the field outside of it?
Do you think that lifting weights as explosively and fast as possible is the only thing you need to be doing?
Visualisation is even a scientifically proven mean to improve performance. I'm sure it has an effect us athletes/trainers should look into and I'd like to hear your take.

Another thing is the confidence these athletes either get or don't really get out of their workouts.
Just take a look at Defranco athletes, often they don't have perfect workout schedules, but 'cause they're at Defranco's (a big-name trainer/gym), and they get in this competitive environment doing things noone else is doing, they really feel they have an edge out there on the court.
I really do think this is an underrated aspect of training for athletes and a reason sets untill absolute failure, at times should be considered the better option.

I don't think we're talking huge differences performance wise, but these two aspects could have a significant impact science has not really touched yet.

It seems to hold true in the gym as well as in any other part of the human life;
The mind is a terrible thing to waste.

LanceSTS:

  Couldn't agree more about the importance of connecting what youre doing in training with competition, I always cue athletes (once they have a solid base form down on the exercise) to visualize a specific moment in competition when performing said exercise and have always seen a big jump in intensity.  For example, working with high jumpers and long jumpers, every time they come up from a squat or squat variation, jump on an olympic variation, bound, etc. I have them visualize toe off on the board, you get a much more aggressive lift or jumping exercise this way as well as practice in turning on more motor units for their event.  For football players it may be visualizing smashing a running back coming through the line during a squat or clean, for basketball players it may be hitting their head on the rim during a jump snatch, the combinations are endless. 

  I recently posted exactly what you are saying about believing 100% in what it is that you are doing, that is a HUGE factor in the success of any program, there are plenty of cases of athletes using a sub optimal program ending up with better results than an athlete using a better program because he believed fully in what it was he was doing.  If someone is always second guessing what it is they are doing and thinking they might need to be doing something else it will definitely hold them back mentally as well as physically, they will not put a true 100% effort into their training. 

Great post btw,  visualization during training and  that mind to muscle connection is one of the most important factors in sport yet usually one of the most neglected. 

PointerRyan:
amen to this post. Its exactly what i needed. Thx lance

LanceSTS:

--- Quote from: PointerRyan on December 01, 2010, 12:48:41 am ---amen to this post. Its exactly what i needed. Thx lance

--- End quote ---

You bet man, glad it helped~!@

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