Brady Holmer

Those were kind of his recommendations there.

So, but in regards to then, if you're not training to failure, what should you do to kind of optimize strength?

both Lane and Dr. Schoenfeld use this concept of reps in reserve.

And so essentially what a reps in reserve means is you're lifting to the point of how many repetitions are you away from complete failure.

So if you are three reps in reserve, that means I do one, you know, another repetition of exercise.

And oh, if I did three more of these, I would fail, but I'm going to stop.

I'm going to stop with three repetitions in reserve.

And training with one to three reps in reserve appears to be just as good as train to failure if your goal is to maximize strength or muscle hypertrophy.

So people can kind of use that to guide your training.

If you're doing one to three reps in reserve, that is a good kind of range to stop in terms of if you don't want to train to failure.

One of the cool, great recommendations, I think, from Lane Norton was that

Everybody train to failure at least once.

You know, maybe every training block train to failure at least once.

Because unless you train to failure, similar to like what we talked about with VO2max, if you never go to failure, you don't really know what failure feels like.

So train to failure once and then you can prescribe your training based on the reps in reserve because you sort of know what it feels like when your body really has, it doesn't have another repetition left in it.

So we recommend the training failure at least once.

But then, you know, you don't need to train to failure every time you train because one, yes, it compromises your recovery for your next session, increases your injury risk, all of those things.

And obviously people are free to train to failure, but it doesn't appear to be optimal or necessary to improve your strength or hypertrophy.

Definitely not the case.

So strength training cannot be your form of cardio, I think is the too long, didn't read version of that.