Consider reading body by science written by Dr. Doug McGuff
Discussion
Dangit. There are too many books. I'll look it up tho.
12 min a week, huh? Ambitious
Sprinters run for a few seconds while marathon runners go for hours. Notice the difference in body build. More volume (reps) doesn’t equal more gains. Intensity is king. 
I approve of this message 😎
Goodness that's nuts. Yeah after reading some reviews, this book is in the cart.
I do BJJ and improving there is my primary goal, think I should read this before or after encyclopedia of wrestling physical conditioning?
I see weight amounts for sets 1 and 2 and “to failure" for set 3. No mention of rep ranges anywhere. Do I need to read an entire book or can you give me a starting point?
It’s just one set to failure. You can do a warmup set if you’d like. If you can’t read the book then look up Jay Vincent on YouTube and watch his videos on how to do the sets.
Also if you’re training mostly for BJJ, then do more BJJ and less weight lifting. When you do weight lift, make sure to give yourself sufficient rest time. Keep those training days spaced out as much as possible. I honestly wouldn’t even workout if I was getting a really intense BJJ training session in. Jay Vincent has some videos on training frequency for athletes as well.
I'm 2 workouts deep into this now. Watched a bunch of Jay Vincent YouTube and went for it.
Kind of a wild experience compared to multi set workouts. Way harder and definitely beats you down but I don't feel like shit all the time. I actually feel really good except in the moments I'm doing the failure set.
My wife commented on my pump after the second workout. I know a pump doesn't stick around but still the biggest pump I've had in ages.
No trainer so I blasted Death Grips to help me find my limits the second time out.
That’s great to hear! 🫡
I like to do a drop set if I feel unsure whether I reached true failure. Not sure what a death grip is but sounds dangerous 😂
The best part of this workout style is how short it is. Getting the same results in 30 minutes compared to 7 hours before.
I had one drop set the first time I tried it. The music got me there on the first set this time.
All the gains come from that last struggle. Holding the weight up and pushing as hard as you can and not able to get that rep out. The number of reps are irrelevant. It’s that last struggle that pushes your muscles to the limit which leads to growth.
Yep. I was going 100% on the push until the lower happened against my will, then continuing to fight the whole way down to do that as slow as possible. I really enjoyed the post rep buzz when the weight finally went away.
Thankfully sucking at martial arts for years has me fully prepared for some serious mental suffering.
That mental toughness is really important. I think that’s what a lot of people who give up on high intensity training lack. It’s very hard. Make sure to listen to your body during recovery.
I saw that one. I have an Oura and it basically perfectly matched up with how much I wanted to go again. Once all DOMS left and I really wanted to go lift again I did.
I did just slightly better the second time, so I think I did good.
That’s good. I track everything when I go. I have a stop watch that I use when I start the set so I write down my time under load, weight, and the reps. That way every week I can tell if I’m getting stronger, weaker, or about the same. Sometimes I’ll notice I’m weaker because I’m tired or not well rested. Other times I’m just not going hard enough so I push myself more.
I just did "$weight for $time" for my max set documentation this time.
What is oura?
A fitness tracker ring. My experience is most trackers suck at tracking workouts and Oura is no exception.
What it is good at is tracking recovery by monitoring you all the time you aren't exercising. For example the first night after my first HIT session my resting heart rate was 20bpm high compared to my good recovered resting heart rate. Then it trended straight line down to normal and as soon as it hit normal I felt great and wanted to go again.
Why not just use how I felt? It is good at early warnings. Sometimes it looks bad but I feel good. I'll be sick in a day or 2. It also helps me spot behaviors that hurt or help my recovery by showing my stress levels in 15 minute windows all day.
I got it to track down an issue I was having and now I'm addicted to the data.
That’s very convenient and helpful ngl. But things like that are usually collecting hella data and selling it. I think those gadgets also typically emit a lot of radiation so not very healthy to have long term. Pretty cool concept though.
I have feelings about the data collection too. I was having a chronic health issue I could not figure out so I caved. Now I know what the issue is thanks to the data from my ring. It is something I'm stuck with and the ring helps me manage it too.