Since sprinting was brought up I thought I’d chime in with a little perspective. I was a collegiate track and field athlete and coached for years. I’ve had a lot of adults that I’ve consulted who just train way too F’ing hard in their training sessions, and it hurts their development. They have the hardest time grasping how they are going to get better by training less intense.
To that I explain you train less intense so that you can train more. A runner who “trains to failure,” can’t workout the next day. I tell them that one extra mile today might mean 4 fewer miles tomorrow.
With any kind of training there is going to be a sweet spot where you train hard enough to stimulate improvement, but not so hard that it inhibits your recovery. As posted above, it may be better to do 2 more sets than to do two 5 second negatives after your failed rep. I can’t personally say that that will always be the case, or even usually the case. I merely wanted to add that harder is not always better for the reasons I laid out above.[/quote]
I definitely have that problem. Specially now that I started RPT and am doing sometimes 3 reps on my top set (out of 2 sets for Deadlifts) - it’s hard for me to get over the fact that such little training can be beneficial.[/quote]
No offence, but you sound like one of the million skinny fat guys out there over-analysing the details. You need to focus on general progression. Why talk about intensity techniques if your numbers look something like 150/200/300? Progress/recovery is what matters most.
Find something that you can recover from - I’ll give you a clue, your strength goes way up when recovering well If training only 3-4 days per week makes you recover well, do it. If only do 6-8 sets/bodypart/week works best for you, do it. Whatever you figure, do it over and over while eating for it.
You don’t need to be focussing on intensive methods right now (they are for when gains slow down), you will gain from 2-4 ‘normal’ sets/exercise (i.e. as soon as the bar no longer moves smoothly, finish the set…or as soon as you realise you won’t get in another rep in good form, finish the set).
Don’t forget, intensity is never a constant thing - it increases week after week. It may get to the point where you are grinding the reps that much, form sucks, and you hardly feel it on the target muscle anymore - at which point you simply reduce the load on the bar (say 15% off), focus more on quality/tension and work your way back up again until the process repeats again.