HEALTH: Quit When You're Ahead

Friday, June 26, 2009

Posted by Yaqub Khan

A fast lift with a heavy weight uses more muscle fibers than a slower lift with a lighter weight. But those big, strong muscle fibers poop out really fast—usually in 15 seconds or less. Once they've quit on you, you're left to struggle with the weight using fibers that aren't up to the task.

Your body has two ways of tipping you off:
1. The speed of your repetitions slows.
2. Your form changes, and you either shorten your range of motion or have to cheat to accomplish the full range.

At that point, it makes more sense to end the set than to keep going with compromised speed or bad form. I say that knowing it's one of the most unnatural things I could ask you to do in the weight room. After all, if the goal is to do sets of 8 reps and your speed slows down on the sixth, it takes discipline to end the set before grinding and shaking through those seventh and eighth reps. And it works only if you're also willing to follow Principle 4.

________________________________________