Is counting reps costing you gains?

Its a question that every client asks, Its a question I use to ask my trainer!

That question…

How many reps??

We want a countdown, a finish line. The answer I always seemed to get was 15 reps. Where did 15 reps come from? Was it just a number that sounded good or was there science behind it?

What if we removed counting and just repped until we could not complete another rep with good form, what would that mean for our body?

Would that be 10 reps?
Would that be 20 reps?
Would that be 30 reps?
Would that be 50 reps?

Is there a right? Is there a wrong?

The only wrong is wrong form!!! Never sacrifice proper form.

Muscle growth is obtained by tearing down the muscle (this is what we due when we lift, push, pull, and press weight in the gym) and then letting the muscle recover (heal) as it is in the healing that it grows bigger. We tear down the muscle by challenging the muscle not by lifting what we lift in normal every day life and also not by lifting the same amount day in and day out for the same number of reps. To make gains in muscle to reshape the body and create fat burning metabolism, we must train to consistently challenge the muscles. This process of training is called Progressive Overload.

Progressive Overload can be achieved by (1) increasing the amount we lift, push, pull, and press, (2) by increasing the number of reps we complete, or (3) increasing the number of sets.

There is not a right way or a wrong way to get into practice of Progressive Overload.

There is only one week that I personally and as a trainer prefer increasing reps over increasing weight or sets and that is de-load week. De-load week is a week every 5 to 6 weeks where I go down in weight and increase reps. Huge benefits to a de-load week and that is another blog.

I do not like increasing reps. It is not an efficient way to build muscle, increasing weight is. I also do not like the joint and tendon stress that increasing reps places on the body.

15 reps is just a joke. I want you to think of it like a security blanket, it is simply a number to make you feel good knowing you have that countdown and a finish line.

What if you are lifting a weight where your muscle can do more than 15 reps times 3 sets? What if your form is suffering and you push forward to 15 anyways? Counting to 15 and stopping is costing gains because we are then leaving gains on the table. Pushing forward with bad form is an injury risk. I don’t know about you, I want my gym sessions to not leave anything on the table and I do not want them to cost me future sessions because I am out due to injury.

What if I told you that if you can reach 15 reps with ease, you are lifting to light?

You are!

I would like to give you a new goal, that is if you are open minded to getting better results. Stop counting and instead focus on your form and breathing in through your nose and out through your mouth. Choose a weight where you are uttering your favorite cuss words at 8 reps (old habits die hard so I know you will still be counting:) and a weight where you are fighting to get to a solid 15 and likely won’t make it because when your form suffers- you stop repping. 2 minute break and go again.

Training to failure is training to failure, not counting to a number, and training to failure is where true magic happens at a faster speed. Just do not negate rest, each muscle group needs rest to build, a day or two is suffice. 

What if the only thing you counted was sets and each set was you not being able to complete another rep in good form? 

Give it a try your next 30 days and see the difference. I will discuss frequency per week on training your stubborn areas in another blog post. This adjustment in mindset around reps alone will make a huge difference in your progress!