3 Science-Based Tips for Building Muscle Without Fatigue
Do you lift heavy weights and feel worn down after? According to an expert, you might need a little help. Dr. Shannon Ritchey, PT, DPT, is a physical therapist and personal trainer who helps people build muscle via "Gentle Consistency," she explains in her Instagram bio. In a new post, she reveals her efficient strategy for building muscle without fatigue. "I saw the best results when I stopped expecting every workout to be A+ or overly fatiguing. My motto: B+ and out the door gets you way further than A+ and not done. These three tips are based on the literature to continue to build muscle and strength but with less overall fatigue," she writes.
Tip One: Go Heavier for a few sets.
Her first tip: "Go heavier for fewer sets," she suggests. "The literature shows that heavy and light weights can build the same amount of muscle as long as you take each set close to failure. This means 6 heavy reps taken close to failure can build the same amount of muscle as 20 lighter reps. Heavier sets tend to be less overall fatiguing than lighter sets. This is a tool I've been using a lot during pregnancy. And it can shorten your workout!"
RELATED: 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster
Tip Two: Ditch Drop Sets
Her second tip? "Ditch any drop sets," she advises. "Drop sets are controversial these days, and we don't use them as much as we used to. In general, the main lift is the highest bang for your buck. Focus on the main lift and skip drop sets if you're struggling to show up to your workout. You'll accumulate less fatigue yet still get high stimulus to your muscles."
Tip Three: Do One Hard Set Per Muscle Group
Her last tip? "Do one hard set for each muscle group you're working on that day, then skip to the cool-down. Even one set taken close to failure can at least maintain, if not build muscle," she writes.
She Has Also Shared Tips to Know If You're Lifting Heavy Enough
In another post, she divulged her insight into whether you are lifting heavy enough. "Getting close to failure matters most for muscle growth. Any rep scheme from about 6-30/set will work. Focus less on reps and more on your proximity to failure in each set. That's why we don't count reps and don't give you a timer. We give the time frame as a reference, but always say to stop the set sooner or take it longer to reach YOUR failure point," she says.
RELATED: 5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home
Tip One: You Shouldn't Be Able to Do More Than 30 Reps
How do you know if you are getting close to failure? "You shouldn't be able to do more than about 30 reps with that weight. If you can, go heavier," she says.
Tip Two: You Should Need to Take a Break
The next sign? You need a break. "After your final rep, set the weight down and break for a few seconds. You weren't close to failure if you could easily keep going after a short break. This is because approaching failure recruits larger muscle fibers, which require minutes to recover, not seconds. Smaller muscle fibers can recover within seconds," she says.
Tip Three: Your Last Rep Should Take Longer
Her third tip? "Try to perform your last rep quickly (of course with good form!). A decrease in rep speed is one of the most reliable ways to know you're close to failure. If you can quickly perform the movement, you aren't close to failure, and you can either do more reps or go heavier," she explains.
RELATED: I Got My Best Body After 50 and Here's How You Can, Too
Tip Four: You Feel a Spike in Heart Rate in Last Few Reps
"If you feel a spike in heart rate in your last few reps, you're likely close to failure. Larger muscle fibers require more energy, which can increase heart rate. Some lifts will more drastically increase heart rate than others, so this isn't the most reliable test, but it can be helpful," she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
