Tracking sets and reps

[Nelg1993]

As far as hypertrophy goes, do you / should you track every rep of every set?

IF you are training close to failure within the 3-30 (or say 6-15 to narrow it down a bit) rep range and IF everything else is in order (sleep/nutrition/recovery in general), shouldn't you naturally be progressing in weight/reps if you keep the same RPE (4-0 RIR on every set)? Can't you even switch up the weight from week to week, as long as in, say 5 weeks, the weight you used 5 weeks ago for 10 reps, you now can do for 15 reps with the same RPE?

Ofcourse, this means tracking something... sometimes... like only the sets of your main compound movement for the workout, to actually know whether or not you're progressing.

Reason I'm asking is that I feel that when I'm tracking everything, my head is more into the tracking than the actual lifting.

[leidenesLK]

Reason I'm asking is that I feel that when I'm tracking everything, my head is more into the tracking than the actual lifting.

I don’t get the issue here. What’s stopping you from doing both? Lift with intent and record as you go. Trying to fathom the correlation between record keeping and lifting intent.

[air2fakie]

I don't think it's mentally taxing to jot stuff down on phone/paper between sets, but you don't have to do it. Progress will just be harder to track and less efficient, and you won't know where you need to make adjustments. Speaking more about bigger lifts and not isos at the end of the workout.

But do whatever keeps you enjoying your workout and doing it consistently.

[supramax]

As far as hypertrophy goes, do you / should you track every rep of every set?

IF you are training close to failure within the 3-30 (or say 6-15 to narrow it down a bit) rep range and IF everything else is in order (sleep/nutrition/recovery in general), shouldn't you naturally be progressing in weight/reps if you keep the same RPE (4-0 RIR on every set)? Can't you even switch up the weight from week to week, as long as in, say 5 weeks, the weight you used 5 weeks ago for 10 reps, you now can do for 15 reps with the same RPE?

Ofcourse, this means tracking something... sometimes... like only the sets of your main compound movement for the workout, to actually know whether or not you're progressing.

Reason I'm asking is that I feel that when I'm tracking everything, my head is more into the tracking than the actual lifting.

Write down everything beforehand. Then all you have to do is make corrections if you don't hit your numbers. I've tried a no log approach and it doesn't affect the lifting, at all, but I prefer keeping a log.

[paulinkansas]

As far as hypertrophy goes, do you / should you track every rep of every set?

Reason I'm asking is that I feel that when I'm tracking everything, my head is more into the tracking than the actual lifting.

While I'm drinking my morning coffee, I look at the journal of my last 2 workouts of the same muscle groups. I list the exercises in a notebook with the weights, reps and sets. When appropriate, I increase the reps x1 on the specific exercises that need it. When I work out, I just put a check mark by the exercises for each set done for the proper reps. Between sets I'm doing something with shotgun shells or the Roku device on the Hdtv.

[Animal2692]

As far as hypertrophy goes, do you / should you track every rep of every set?

IF you are training close to failure within the 3-30 (or say 6-15 to narrow it down a bit) rep range and IF everything else is in order (sleep/nutrition/recovery in general), shouldn't you naturally be progressing in weight/reps if you keep the same RPE (4-0 RIR on every set)? Can't you even switch up the weight from week to week, as long as in, say 5 weeks, the weight you used 5 weeks ago for 10 reps, you now can do for 15 reps with the same RPE?

Ofcourse, this means tracking something... sometimes... like only the sets of your main compound movement for the workout, to actually know whether or not you're progressing.

Reason I'm asking is that I feel that when I'm tracking everything, my head is more into the tracking than the actual lifting.

So there's a way to see if you're growing that's even better than tracking strength progression. Strength progression isn't necessary every session and it can be hard to know if you're making progress because of this. Anyways, the guy with the YouTube channel Natural Hypertrophy brought this up. He says the best indicator is seeing whether you're strength in a session is able to return back to baseline with each set. If it doesn't, then that's a good thing. That's how you know you're pushing each set hard enough and that growth will occur.

https://youtu.be/QgEJ9W_3kZA

[Filmbuff81]

So there's a way to see if you're growing that's even better than tracking strength progression. Strength progression isn't necessary every session and it can be hard to know if you're making progress because of this. Anyways, the guy with the YouTube channel Natural Hypertrophy brought this up. He says the best indicator is seeing whether you're strength in a session is able to return back to baseline with each set. If it doesn't, then that's a good thing. That's how you know you're pushing each set hard enough and that growth will occur.

https://youtu.be/QgEJ9W_3kZA

Inter-session recovery varies greatly between people. I wouldn’t use that as a basis on whether you’re pushing hard enough.

That’s too small of a sample size.

You could’ve had **** sleep.

You may just have **** work capacity or have reps fall off quickly because you’re fast twitch dominant.

I can grind out reps and I’m definitely working hard enough set to set even if I can get sets across at the top of my rep range.

[Animal2692]

Inter-session recovery varies greatly between people. I wouldn’t use that as a basis on whether you’re pushing hard enough.

That’s too small of a sample size.

You could’ve had **** sleep.

You may just have **** work capacity or have reps fall off quickly because you’re fast twitch dominant.

I can grind out reps and I’m definitely working hard enough set to set even if I can get sets across at the top of my rep range.

I have a decrease in reps or load every set even with 2-3 RIR, good sleep, full rest times between sets. I used to be a middle distance runner forever ago and when I did weighted calisthenics I was supersetting everything so I have a lot of stamina. My full body workouts are pretty lengthy but still get through them no problem. Is it the fast twitch dominant thing? I wonder if fiber make up is genetic and can't be changed with training.

[Ghawk21]

I have a decrease in reps or load every set even with 2-3 RIR, good sleep, full rest times between sets. I used to be a middle distance runner forever ago and when I did weighted calisthenics I was supersetting everything so I have a lot of stamina. My full body workouts are pretty lengthy but still get through them no problem. Is it the fast twitch dominant thing?

You ever heard of the Dunning-Krueger effect? You've barely scratched the surface of several different concepts the last couple days and now you're trying to educate people on them and why they're best and something else is wrong when you really don't know what you're talking about. Stop that. Go to the gym and apply something for a few months and come back here with some results.

[MyEgoProblem]

If you where fast twitch dominant you would be naturally muscular, explosive and probably college level + athlete.

Its just how it is. Fluctuations. It be that way for some.
I can repeat @7 all day and @8 for more than most.

My record is.
Bench 4@9
-5% fatigue load drop
Then it took me 7 sets up hit @9 again.
That's insane

[Filmbuff81]

I have a decrease in reps or load every set even with 2-3 RIR, good sleep, full rest times between sets. I used to be a middle distance runner forever ago and when I did weighted calisthenics I was supersetting everything so I have a lot of stamina. My full body workouts are pretty lengthy but still get through them no problem. Is it the fast twitch dominant thing? I wonder if fiber make up is genetic and can't be changed with training.

You’re very young in your training career and work capacity for weights is not the same as the work capacity of being a runner.

You have low training capacity right now and I’d wager there’s still an issue of you not selecting appropriate weights and/or not gauging RIR/RPE properly based off your other videos I’ve see .

[Animal2692]

You ever heard of the Dunning-Krueger effect? You've barely scratched the surface of several different concepts the last couple days and now you're trying to educate people on them and why they're best and something else is wrong when you really don't know what you're talking about. Stop that. Go to the gym and apply something for a few months and come back here with some results.

Just sharing what more knowledgeable people who have been doing it longer than me have said. I learn very fast which outpaces my time in the gym.

[Animal2692]

You’re very young in your training career and work capacity for weights is not the same as the work capacity of being a runner.

You have low training capacity right now and I’d wager there’s still an issue of you not selecting appropriate weights and/or not gauging RIR/RPE properly based off your other videos I’ve see .

Which video? All but one of the videos that I posted was when I first started lifting again when I was adding weight like crazy and shooting for failure. Like that 135 ohp for 4 reps, yeah that was a really inappropriate weight for sure lol. Now I usually start with 115 and end up dropping to 85 by the last set with about 2 rir. I've taken the advice and lowered the weights on all my lifts. I haven't posted anything from since I did that except that rdl with 205 for 8 reps on the last set (got 8 reps easy on all 3 sets).

[Ghawk21]

Just sharing what more knowledgeable people who have been doing it longer than me have said. I learn very fast which outpaces my time in the gym.

Again, you've been doing this for a few weeks. You are textbook Dunning-Krueger effect. Time to go put in some work.

[Animal2692]

Again, you've been doing this for a few weeks. You are textbook Dunning-Krueger effect. Time to go put in some work.

Been putting the work in consistently, not stopping anytime soon! Would definitely love to have the results on top of giving advice.

There's this notion that the longer someone has been lifting=more knowledgeable they are. And I'll say that's not always the case. There's people who haven't lifted in their life and have a ton of knowledge on the subject. Having experience helps but I don't think it's necessary. It's like thinking you have to buy a certain product to try it out before knocking it (like an ab cruncher). Anyone with 2 brain cells to rub together can tell they don't need to try it in order to figure out it doesn't work. I think Chris Beardsley is a perfect example.

[air2fakie]

Jeez.

[Filmbuff81]

Which video? All but one of the videos that I posted was when I first started lifting again when I was adding weight like crazy and shooting for failure. Like that 135 ohp for 4 reps, yeah that was a really inappropriate weight for sure lol. Now I usually start with 115 and end up dropping to 85 by the last set with about 2 rir. I've taken the advice and lowered the weights on all my lifts. I haven't posted anything from since I did that except that rdl with 205 for 8 reps on the last set (got 8 reps easy on all 3 sets).

I don’t want to derail someone else’s thread.

I’d suggest starting a log and then people can see what you’re actually doing.

[Animal2692]

I don’t want to derail someone else’s thread.

I’d suggest starting a log and then people can see what you’re actually doing.

Good idea, I'll make it today. I don't wanna derail this thread anymore since some people are going off on tangents regarding my mindset and I end up replying back to them on it lol

[MyEgoProblem]

Been putting the work in consistently, not stopping anytime soon! Would definitely love to have the results on top of giving advice.

There's this notion that the longer someone has been lifting=more knowledgeable they are. And I'll say that's not always the case. There's people who haven't lifted in their life and have a ton of knowledge on the subject. Having experience helps but I don't think it's necessary. It's like thinking you have to buy a certain product to try it out before knocking it (like an ab cruncher). Anyone with 2 brain cells to rub together can tell they don't need to try it in order to figure out it doesn't work. I think Chris Beardsley is a perfect example.

Chris misses the mark quite often or goes full send way past what is actually there, I think because he has minimal actual experience.

[Animal2692]

Chris misses the mark quite often or goes full send way past what is actually there, I think because he has minimal actual experience.

This reminds me of what the guy from Natural Hypertrophy was talking about. He said there's a pendulum that swings ever so often from the "too smart to lift" crew to the "too lift to smart" crew. The too lift to smart crew doesn't believe in rpe yet every rep they do is rpe. He says when you're in the middle (where the battlefield is) because you understand what's going on, that you end up getting caught in the crossfire. One day they'll think you're anti science, then pro science the next.

[air2fakie]

Then delusional the next.

[MyEgoProblem]

I ****ing hate when people compare coaching/lifting to war, being in the trenches or telling people they need to be ready to die for this😂

Its soo cringe and embarrassing. Its just picking up and putting down. 😎👆👇

But I agree with the general sentiment. However much of a **** eater they come across as. (see sig)

https://open.spotify.com/episode/7po...urce=copy-link

May enjoy this.

[Animal2692]

Then delusional the next.

I think delusion is a symptom of both crews, just manifested differently.

[Animal2692]

I ****ing hate when people compare coaching/lifting to war, being in the trenches or telling people they need to be ready to die for this😂

Its soo cringe and embarrassing. Its just picking up and putting down. 😎👆👇

But I agree with the general sentiment. However much of a **** eater they come across as. (see sig)

https://open.spotify.com/episode/7po...urce=copy-link

May enjoy this.

I've actually scrolled passed the thumbnail for that talk on YouTube. Deff gonna watch it now