Relation between performance and fatigue

In the realm of strength training and muscle growth, understanding the relation between performance and fatigue is very important (as you may have guessed by my countless posts on the topic).

Training to failure (or very close to it) has shown to be very effective for hypertrophy.

Yet, as we know from some research, and as we can see from this post, performance inevitably dips following intense sets during a workout session. Could this theoretically leave gains on the table?

Well, maybe. But does it matter, if it’s inevitable?

In fact, our aim isn’t to hit an exact number of reps with a specific load *every* time. Instead, we should strive to make consistent progress within a flexible range of loads and rep schemes.

This is why it takes time to make tangible results, because at some point, the weights become more challenging and the progression has to slow down.

This is where the principle of auto-regulation comes into play. It allows us to adjust our training intensity based on a variety of factors that can influence our performance, such as sleep, nutrition, and stress levels.

This approach encourages continued progress and muscle growth, even on days when we’re not at our absolute best, yet ensuring progress!

It’s not about pushing to the brink in every session *without logic*, but about finding a sustainable rhythm that allows for long-term progress.

Remember, the most effective plan is the one that works for you over the long haul. It’s about consistency, and continually striving for progress. It’s about understanding that performance fluctuations are part of the journey, and that every step forward, no matter how small, brings us closer to our goals.

So, keep pushing, keep adjusting, and keep growing. Because every rep, every set, and every workout is a step forward in your strength training journey.