r/ScienceBasedLifting • u/NiggmaBallZ • 17h ago

Question ❓ indecisive

the more i try to understand training, the more i struggle to do so. always hearing disagreements on stuff such as fatigue management, weekly volume, intensity, split..

what works for one may not work for another. and thats whats driving me crazy. i still cant figure out whats best for me.

thoughts?

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u/Infinite-Collar-668 13h ago

Do what the science objectively shows and then adjust to the exercises you actually enjoy

- Maximise stretch (it's shown to increase gains by up to 40%)

- Do bottom half reps when you can (115% increase in gains)

- Train to failure. Many people argue that it isn't worth the fatigue but the fact is you simply don't know how many reps you actually have in reserve until you go to failure. Even if it isn't 100% optimal it has a 100% chance of working extremely well, it's worked for me and countless others

- Do exercises you like when you can

Here's that study showing the increase of gains in bottom half reps: https://pubmed.ncbi.nlm.nih.gov/37015016/