"How many reps should you do?" I get that question all the time and the answer is always the same... DON’T COUNT YOUR REPS! JUST DO AS MANY AS YOU CAN UNTIL YOU CANNOT DO ANYMORE, AND DO THAT FOR EVERY SET. This is called doing a set to failure.
A lot of people think that they are doing a set to failure because they stop a set as soon as their muscles start to hurt really bad... BUT THAT IS NOT FAILURE! Failure comes when your body WON’T LET YOU DO ANYMORE REPS, and that comes WAY after the point where it hurts really bad.
Muscle growth is your body's way of adapting to the increased physical strain you are putting on it. When you take a set to failure, your muscles say to themselves “God Damn! We better get bigger and stronger FAST because this dude is putting way more strain on us than we can handle!” When you stop a set at the point where it just hurts a lot your muscle say to themselves “We might have to get a little bigger and stronger, but there is really no rush to do so because this person lifts weights like a punk!”
Use Your Mind
I tell people to WORK OUT WITH THEIR MINDS because the MIND IS STRONGER THAN THE BODY! Your mind can push beyond your body's physical limitations. If you want to get bigger and stronger as fast as you can, you must go beyond the point where it hurts a lot and to the point were one more rep would not even be possible if someone put a gun to your head!That’s how you know if you’re done with your set or not. When the workout starts to hurt, you dig deep and you are able to do a few more reps. You start to understand what it means to lift with your MIND and not your body. Your Mind can push your body WAY farther than your body thinks it can go. Instead of JUST QUITTING the way you would’ve tried to do in previous times, you KEEP PUSHING! Doing a set until failure means that you push through and whip out another rep even when your body is screaming "No More!" This is how intensely you should be doing ALL of your sets! Now, rest 30 seconds and do another set JUST LIKE THAT!
Want to know how to use your mind the right way? Check out Unlimited Power (book cover pictured above) by acclaimed self-help author Anthony Robbins.
Additional Resources to Help You Along the Way
If you have truly trained to failure, then your body will be starving for nutrition after a gut-busting workout. Give it the proper fuel using your own custom meal plan.
Remember, it's all about digging deep. When your body is asking you to quit, that is when your mind becomes your greatest asset and tells your body to suck it up and keep going. This is what distinguishes champions from everyone else.
Also, check out my program The Simple Shredded Solution for more information about burning fat and building muscles!