Examples of vertical pushes include

Once you select an exercise, you want to train with it for at least a month.

But what is the difference between reaching failure and just getting close to it? It’s time to be a little more precise.

I just want you to be aware that your lifting velocity will decline as your muscles fatigue. If your reps aren’t getting slower, you’re most likely not close to failure, no matter how you define it.

the point where you physically cannot complete another rep.

This suggests, once again, that the best way to achieve full and proportional development is by including a variety of exercises for each muscle group in your program. Different exercises activate different fibers in different muscle regions in different ways.

Free Weights Versus Machines

On the other hand, imagine that you curl the same dumbbell, but instead of stopping at rep 10, you keep pushing. You go beyond the pump and the burning sensation until you get to

I use the same movement patterns in every program I design. You’ll always see squat-type movements, hip hinges, presses, and rows. But I rotate variations throughout the year—flat and incline bench press, back and front squat, dumbbell and machine shoulder press, etc. I alternate secondary and tertiary exercises more frequently.