#AskKenneth 157: How many trainees know how to train until failure at the gym?
How many trainees understand what does "exhausted" mean?
True failure means mental failure.
- Dorian Yates
I want all of you can push yourself to the "failure" at the last set.
Don't save your energy for the further sets.
Use all energy to the exercise.
Give it all!
Of course, we never "sacrifice" our techniques.
20 reps breathing squat after 5 x 5
After 10 reps, you want to stop
But you still have 10 reps left
How do you to use your mind to finish the reps?
You must GO.
You cannot stop at here.
NO matter your goal is to lose fat or gain muscles, you must keep going to finish the reps!
You always have something more in your pocket.
I am glad I was a rower. Rowing is one of the toughest sports in the world.
Rowing is not for everyone.
If yore mental strength is weak, don't do it.
All rowers have to row 2km max for time trail every month or row 30mins with max. effort every week.
When I am doing German Volume Training (GVT), I am thinking I am rowing 10km time trail.
After 5 sets of Back Squat, it means I rowed 5km, I have 5 more km to go.
I have to finish 10km distance.
When I am doing leg press for 20 reps, I am thinking I am doing 2km race.
After 10 reps, my legs are shaking already, I am telling myself I rowed 1km, I have 1 more km to go.
If I have 5 more reps to go, I tell myself I have to row 5 more strokes.
I am racing with myself.
Have you heard my screaming at the gym?
Have you cried after doing biceps burl 4 sets x 10 reps or leg extension?
If not, you are NOT there yet - "Pain Zone".
If you are NOT at the Pain Zone, how can build your muscles?
"Lift till you see GOD!" - Tom Platz
Deadlift 3-2-1 x 3 waves
After 2nd waves
Your mental is declining,
how do you stay focus on the 3rd wave?
If you want to improve your strength, you must do more SETS!
After leg exercises supersets with DB Split Squat,
the next two exercises are Leg Press 4 sets x 25 reps supersets with lying leg curl 4 sets x 15 reps.
Actually, you are dying after 15 reps of leg press, you still have 10 more reps to go.
You want to stop.
You want to quit.
You are crying.
You are screaming.
But you keep going!
If you want something "bad" enough, you can do it.
Yes. you may not can walk properly after doing 8 different leg exercises with high sets and high reps. So what? You earned it.
"Go Hard or Go Home!"
If you want something easy, you better to say home and watch TV instead.
Bench Press - your goal is to 4 sets x 12-10-8-8 reps.
Last set, when you finish the 8th rep, but you know you still can do more reps.
Do you continue to do the extended sets in order to challenge your physique and mental strength?
"Push yourself to the limit" is the key to grow.
If you don't push yourself, the muscles would like to stay the same.
The key is not the program. The key is how do you implement it properly.
We don't need fancy program, but we need to know how to push yourselves to the limit.
When I am doing A1 superset with A2, I don't save my energy for B1 to D2.
I give all of my energy to the exercises from the beginning.
If I am doing Back Squat & Chin-ups,
I would like to push myself to the limit.
I don't save my energy for DB Split Squat & Seated Row.
I remind myself that I want to see result.
I want to see progression.
I want to lift heavier.
I want to lift more reps.
I want to be stronger.
I want to look leaner.
Don't expect you can have 100% result with 60% effort.
This morning, I did
A1. Front Squat x 4 sets x 6 reps x 100kg
A2. Back Squat x 4 sets x 8 reps x 100kg
A3. DB Split Squat x 4 sets x 10 reps
Honestly, I wanted to quit after 2nd set.
My mind told me that I could not do anymore sets.
I gave myself 2mins rest between sets.
Finally, I made it through the pain with proper form.
Never sacrifice the techniques.
We need to know how to "suffer"!