Can You do Another?

Question: How many reps do you do?
Answer: 10-12. This type of dialogue is fine if your weight training workouts are intended for you to get out and move around.  Moving is good, it keeps us limber, gives us energy, and aids in many daily body functions.

Question: When is your set complete?
Answer: When I reach failure.

Question: How many reps do you do?
Answer: As many as I can. This type of dialogue comes from someone that has the mindset of not just doing or going through the motions to get through the workout, but the mindset of winning. Weight training can be an uplifting experience (no pun intended) if we set ourselves up for winning. There needs to be a constant voice in your mind that is asking, “Can I do one more?” If the answer is yes, then lift it again. One the lift begins to get more difficult, keep asking yourself that question after each rep. You will know if the answer is yes or no, so be true to yourself and keep pushing.

It’s easy to become comfortable in our routines. We follow our program, do our 10 reps of the first set, put the weights down, and fill the time until we do our next set. If you really want to benefit from the work you’re doing, set yourself up for some wins, and improve the results you’re after for weight training in the first place, you need to step out of your comfort zone and dig deep.

We need to be persistent yet patient. Keep track of every lift, how much weight you move, how many reps of each set you complete. Set a goal to move up somewhere. Maybe it’s heavier weight on all of the sets, or just one. Maybe it’s an extra rep on one of the sets. If I’m working in a 4-6 rep range, I will increase the weight if I can complete 7 reps. I will choose the smallest weight increase possible and will probably be in the lower end of the rep scheme with the increased weight. At that point, my focus over the next few training sessions will be increasing the reps until I can jump weight again. Now, if I’m working in the 10-12 rep range and I bust out 14 reps on the first set, I’ll increase the weight immediately and give it my all once again.

Building muscle is challenging, and it won’t come without some hard work, but we can do it. Believe in yourself and continually strive for that extra rep. It’s this small extra push that will make a big difference in how you feel, look, and perceive yourself. The self-reward is like no other and you’ll never regret the hard work.