By Lorenzo “Enzo” Pacis
Is your training and intensity aligned?
One can easily say that they exercise/train a certain amount of time per week.
However, what if I asked you, “how hard are you training during those x amount of sessions per week? If your answer is, “till your arms and legs fall off”, then perfect! But if your answer is, “I don’t feel sore at all”, or “I can push the weight another 10 times, no problem” , then we have a problem…
The effort that you give in training is just as important as the load that you’re pushing, and even more important that you execute the exercise with safe and proper technique to avoid any injury setbacks.
Someone can easily say that they completed 10 x reps of 100 kg Back Squats the other day, but what matters is whether it was a walk-in-the-park or what is like a trek up Mt. Everest. Effort really does matter in training. Do not be one of those kids swinging weight left, right, and centre with no regard of their own technique and safety. Sure, that deadlift was an effort, you can see it in their faces. Sure they managed to get the weight up and finish it off, but was their form the best?
But how to you gauge effort?
You can’t, really. It’s all subjective, but one can tell if someone is giving it their all. However, my subjective gauge for effort that I use on myself is, if you will be completing 12 x reps of an exercise, for example, by the 9th-10th rep, you should be slowing down significantly trying to finish off. You’ll know when you feel it. You slow down due to fatigue but you’d want to go that extra mile. However, sometimes I observe people easily completing the set amount of repetitions but say that it was hard! Well, it didn’t look it! Crank the weight up! Progressively overload the crap out of your program!
Don’t be scared of giving it that little bit more push. After all, nothing ever grows in your comfort zone!