(This comment is directed more at the rest of the audience who I think are likely to take the wrong lessons from this post, rather than OP who I don’t doubt knows what they are talking about and has found success following their own advice)
[For supersets] the main downside being that the overall greater work packed in to a smaller amount of time being somewhat more motivationally taxing.
At least for me personally, this is an overwhelmingly important consideration! There’s no way in hell I could go to failure on both ends of a superset at once without throwing up.
(I just go 1 or two reps shy of failure and don’t worry too much about perfect weight selection to hit the same rep ranges all the time). Studies have found even 2 sets to failure once a week to be sufficient for maintenance if you are super strapped for time. I normally do this twice a week.
This might work for OP, but I don’t think it’s good advice for most readers (80% of whom I’d bet have never actually pushed a weight lifting set to failure and will be mistaken about where their failure point actually is).
If you aren’t tracking your lifts exactly, reccording them each time, and forcing yourself to do more than the previous time every time you return to the gym, it’s very hard to know for sure that you were actually 2 reps shy of failure.
We can experience a lot of discomfort/panic before the point at which we actually fail - (for most weight exercises if you’re not involuntarily making loud yelling noises during the last couple reps, you’re probably not anywhere close to true failure).
If you’re reading this, and you don’t already have a book/app where you write down exactly how much weight you lifted and are progressively increasing that, do this first!
Yes that’s true that beginning almost any form of exercise will deliver most of the benefits compared to what an optimal rountine would! But your post is all about trying to be as time efficient as possible (e.g you also discussed the potential to use drop sets to go even beyond failure!).
For vast majority of people reading this post—if their goal is to get the greatest possible benefit from resistance training in shortest amount of time—the biggest mistake they’re making right now is not having their sets be difficult enough. You’re right that you don’t need to go to failure to get most of the benefits, but if time efficiency is the goal, spending that extra 15 seconds to add those two final pre-failure reps to a set is the first thing I’d reccomend.
(This comment is directed more at the rest of the audience who I think are likely to take the wrong lessons from this post, rather than OP who I don’t doubt knows what they are talking about and has found success following their own advice)
At least for me personally, this is an overwhelmingly important consideration! There’s no way in hell I could go to failure on both ends of a superset at once without throwing up.
This might work for OP, but I don’t think it’s good advice for most readers (80% of whom I’d bet have never actually pushed a weight lifting set to failure and will be mistaken about where their failure point actually is).
If you aren’t tracking your lifts exactly, reccording them each time, and forcing yourself to do more than the previous time every time you return to the gym, it’s very hard to know for sure that you were actually 2 reps shy of failure.
We can experience a lot of discomfort/panic before the point at which we actually fail - (for most weight exercises if you’re not involuntarily making loud yelling noises during the last couple reps, you’re probably not anywhere close to true failure).
If you’re reading this, and you don’t already have a book/app where you write down exactly how much weight you lifted and are progressively increasing that, do this first!
Thanks for the details! One of the findings of exercise studies is that you still get a lot of benefits not going to failure.
Yes that’s true that beginning almost any form of exercise will deliver most of the benefits compared to what an optimal rountine would! But your post is all about trying to be as time efficient as possible (e.g you also discussed the potential to use drop sets to go even beyond failure!).
For vast majority of people reading this post—if their goal is to get the greatest possible benefit from resistance training in shortest amount of time—the biggest mistake they’re making right now is not having their sets be difficult enough. You’re right that you don’t need to go to failure to get most of the benefits, but if time efficiency is the goal, spending that extra 15 seconds to add those two final pre-failure reps to a set is the first thing I’d reccomend.
Reasonable