For those asking *how* to not count reps (trust me, I know it's not easy), I made a video sharing 5 tips to help break the habit when you try this experiment: th-cam.com/video/ZOvOv2OszKI/w-d-xo.html
Thank you, I've tried before a couple sets, but I find it really hard to really give my max, when I don't have a number to go "I only have a few more" you know?
I've found in the past that only the best form that I can muster is really worth it. It would take quite a while to actually advance to the next weight, but I saw a ton of muscle growth just from avoiding all forms of cheating and to get full and complete reps every time. I'm definitely going to do away with counting as it seems to be more a matter of the impact than the actual number and some days you can do more than others just because you're more or less rested.
I never count my reps because I already lose track. But I need motivation to workout to begin with haha. Why I'm watching this video now? I literally starting using my dumbbells again. My weak skinny arms and back need a buff. Wish me luck! 12-6-21
I am a fan of your videos and subscribed! While I understand the benefits of not counting, I find that counting still provides the motivation to work hard with every set and to really help squeeze out the last few reps. The reason for counting is not unlike in businesses where we often here, "what you can't measure, you can't improve." However, I found a method of counting that is a sort of compromise between counting and not counting that some of your viewers might appreciate. It goes like this: 1st rep is 1. 2nd rep is 2. 3rd rep is 2. 4th rep is 3. 5th rep is 3. 6th rep is 3. 7th, 8th, 9th and 10th rep are 4. One gets one. Two gets two. Three gets three. And four gets four. So you have counted 1, 2, 2, 3, 3, 3, 4, 4, 4, 4. At this point, you have completed 10 reps and it's essentially impossible to lose count this way even if you have a tendency to lose count when focusing on form. And because for many of us, doing ten is usually the minimum that we are aiming for, it ensures that we have at least passed that bar. Any rep beyond that bar is then a sort of "bonus." So if I am able to get to the 3rd "5" before stopping, then in my mind, I have done 3 bonus reps, with a total count of 13. Psychologically, it may be easier to reach a goal this way than counting to 13, one number at a time. Thank you again for your content.
Arnold Schwartzeneger didn't count reps when he lifted. Instead he lifted according to how he felt....did he get the desired pump or feel that he wanted. By working out by muscle feel rather than number he would keep mind muscle connection and stronger flex through the movement. He claimed this was key to his success.
Just tried the “No reps” approach. I LIKE. focusing on correct form. Yeah, the movements get slower, but there’s a feeling of really working the muscles. I take each set to failure. This absolutely works for me. Thx again!
*_John 3.16 For God so loved the world that He gave His only begotten Son, that whoever believes in Him should not perish but have everlasting life. 17 For God did not send His Son into the world to condemn the world, but that the world through Him might be saved. 18 “He who believes in Him is not condemned; but he who does not believe is condemned already, because he has not believed in the name of the only begotten Son of God. 19 And this is the condemnation, that the light has come into the world, and men loved darkness rather than light, because their deeds were evil. 20 For everyone practicing evil hates the light and does not come to the light, lest his deeds should be exposed. 21 But he who does the truth comes to the light, that his deeds may be clearly seen, that they have been done in God.”_* _Jesus Christ loves you. Only Jesus Christ saves. Repent and be saved. God bless you, and the grace of the Lord Jesus Christ, and the love of God, and the communion of the Holy Spirit be with you and your family._ -
For a beginner..(just started to exercise) focusing totally on the movement and feeling all the muscles being active rather than doing numbers and stressing the mind, is almost felt like discovering superpowers.. and it's really a joyful experience that helps in consistency..
It’s a big shift, from goal-driven to practice-driven, but as I get older, I find more and more that practice is rewarding and goal-driven workouts are discouraging (I’ll never be 20 again. Or 30. Or 40. Or 50 …) and my athletic performance will never be what it was, but my athletic practice can be better than ever. The hardest part for me was letting go of progressing metrics (reps, load). The best part is embracing the simplicity of a good practice routine, and trusting that progression will come in it’s time if one stays committed to the practice.
*_John 3.16 For God so loved the world that He gave His only begotten Son, that whoever believes in Him should not perish but have everlasting life. 17 For God did not send His Son into the world to condemn the world, but that the world through Him might be saved. 18 “He who believes in Him is not condemned; but he who does not believe is condemned already, because he has not believed in the name of the only begotten Son of God. 19 And this is the condemnation, that the light has come into the world, and men loved darkness rather than light, because their deeds were evil. 20 For everyone practicing evil hates the light and does not come to the light, lest his deeds should be exposed. 21 But he who does the truth comes to the light, that his deeds may be clearly seen, that they have been done in God.”_* _Jesus Christ loves you. Only Jesus Christ saves. Repent and be saved. God bless you, and the grace of the Lord Jesus Christ, and the love of God, and the communion of the Holy Spirit be with you and your family._ -
I started to do pushups about a year ago and got serious about it in the spring. For a long time, I was doing them slowly, pausing at the bottom, to make an isometric exercise, because I thought it would develop strength faster. Now, I am doing them quickly in sets, but not with a fixed number per set. A set is whatever brings me to exhaustion. Then I rest for about 20 seconds, then start the next set. So, most of the sets have a different number of reps in them. My goal is not to do a particular number of reps per set, but to exercise to fatigue and exhaustion, as if it were interval training. By doing so, my reps gradually increase. I am 73. I have done as many as 350 pushups in this way with rest between each set, but I usually just do 100 pushups, with each set going to fatigue. It's a tremendous workout.
Keep it up, Alan! Strength has been proven to be a significant benefit while aging. Not just muscle mass, relative body strength. I can't remember the guy's name, but he was on the Joe Rogan podcast fairly recently. Basically said that strength is a 3-5x positive factor in longevity. Edit. "Peter Attia on the best exercises for longevity"
@@96Logan Thanks. As we get older, we lose muscle mass. I thought that it was something that happens to other people, but I became aware that my arms were getting thinner. It was happening to me! But I reversed that decline.
@@alanmadeira-metz1380 I'm happy to hear that. I'm 25, my grandfather officially retired about 10 years ago, but is a workaholic and continues to be farm-strong. The best drug for longevity is fitness.
I've been doing calisthenics since age 12, I stopped counting reps since 5-7 years ago, and this is the first time in my entire life I see someone do this and feel the same: yes, not counting clears out your mind and movements as well as hold reps just happen instinctively... Thanks for sharing.
I've recently shifted my entire "workout" to the 'practice' of listening to my body and responding to what it's asking me to do, rather than telling it what I want it to do. I'm trusting my body's innate intelligence to inform my strength and endurance growth. It's WORKING!! I haven't been counting reps, and I have experienced precisely what you described in your video. Same, same!
All of this is well and good. However, the purpose of "counting reps" is to set a concrete goal for each workout. It's essentially a benchmark; technique and form is ultimately the determining factor in the quality of the result.
Yes, it is also the key on when a weight needs to be increased or decreased. Example: When I began weight training, my warm-up 135 pound bench press was maxed at about 8 reps. Later on, I was doing 15-20 reps with the 135 lb warm-up. Almost to the point of boredom. So, I increased my warm-up due to the fact that I have gotten stronger by noting the amount of reps needed to be increased to get to final rep. So, it was time to increase the weight.
@@nuffflavor I would agree. However I would argue that you can usually feel that better without relying on numbers which only show you the number of reps, not the quality. Also eccentric overload, slowing a rep down from the point highest diff to lowest diff, is very important for muscle growth. Something that naturally happens when you slow down and feel your reps. I personally have felt better growth, reduced pain, a more complete understanding and less pressure to workout; by repping until I felt my perfect form fail than repping to a target I have not actually been able to achieve. Focusing on the numbers, for me, has resulted in being unable to understand my limits and manage good form. I fully accept the benefits of rep counting but I believe you will be able to feel the best time to increase reps on your own if you deeply know what your muscles feel like.
can confirm. been doing this for a few years (I'm mainly into bodyweight circuits, where each round is timed with no rep requirements) and I absolutely love it. It also helps with (instinctive) workout regression. If a movement is too hard and you're focusing on it, you'll do just the right amount that your body can safely and effectively do at its current stage.
When I was doing push-up I always focus on numbers - which sometimes I feel muscle pain in my shoulders and mid-chest . But now I focus on quality of and amazing I don't feel any more injury and muscle pain . Thanks for your guidance .
It can be entirely possible that you were so heavy that it was putting a strain on your joints and that’s what the pain was from if you were to continue doing the push-ups and make your joints and muscles stronger and then the pain to go away either way
That goal shouldn't be set in stone. If you feel great after 10, ofc you can do more. Just kinda sucks to not count when you try to document your progressive overload. Furthermore it's not like your brain isn't capable of simply counting while doing your reps. Like I said in a comment above, if you can't do that your brain capacity is certainly very limited.
For me it used to be really mentally exhausting to count the reps because I wanted to improve so badly that if the number achieved didn´t go up over time I was deeply disappointed in myself. It almost got me to the point of giving up until someone told me that form goes over reps and weight and as I embodied that my workouts got more fun and exiting and i´ve been getting a lot of results since then. I think the number should never be your goal but the amount of tension and time you put into your muscles should be what you want to improve.
I practice yoga, so know the importance of “good form”. Over the last few months I’ve also been lifting weights as part of physio therapy, counting reps. I’m keen to try the no count method. In yoga you count breaths but you focus on being mindful (focused). When I’m lifting weights I notice my mood and where my mind is at makes a huge difference to my ability. Perhaps not counting means nothing if you’re not focused on the exercise, and so weather you count or not you need to find a way to slow the exercise down and even do an easier version if it means better form and deeper focus.
I stopped counting reps recently myself, but after years of thinking about it. I noticed my mind racing to or having expectations of doing a certain # of reps. This meant my body was just "going thru the motions" because my mind wasn't focused on it or what going to failure REALLY feels like. In Yoga (or rock climbing, kayaking, martial arts, etc., we already do this to a large extent in other disciplines) I am focused on my form and how my body is responding to the movement or strain, like I should be. I've been wanting to bring this to my other fitness routines too. Unfortunately I've been dealing with a string of injuries that have kept me from having a routine for a while, but I'm excited get back at it and stop distracting myself with counting while I'm trying to focus on my physicality. It's not important to "track your progress", it's important to progress.
I have to agree with you here. More often than not we have our clients go through a timed workout rather than counting reps and it's worked wonders for them. More focus on each rep and muscle contracting rather than chasing a number. 👍 Good video!
i gave up counting years ago. I saw another utuber sayin the same thing. My mind was more focused on the movement and how my body was responding. It was a much better experience than chasing #'s.
try counting litres of water instead of time. the duration of the workout varies greatly depending on the type of workout. for me it can be 20 min when lifting heavy and hours when I'm training endurance. what remains constant is the amount of water that you need; your goal should be to require more water over time
Three months ago i developed golfers elbow. Along with stretching exercises I have now begun very slow plank pushups and decided to do all my workouts very slowly because I can concentrate on the tendon pain and muscle contraction intensity. I have come to believe this is the best way to strengthen tendon and muscle at the same time and to avoid injury. Especially at my age of 70. I love your channel. Thsnks.
Hello! Great job on continuing to work through the pain with some kind of reasoning. You are onto something with the isometrics. I believe I’ve read that isometrics stimulate a chemical that reduces pain. It also can be a way to stimulate joint repair. If it’s of interest, would you look into the book called Built From Broken by a PT? I’ve been reading it after having tennis and golfers elbows with a torn rotator cuff that has all taken about 2 years of intense PT and dedicated commitment to beat without steroids or surgery. Wish you all the best!!
I totally agree I've been doing pull-ups consistently for 8 years now and I don't know how many I can do at once. I'm sure that I can knockout a high volume but when it comes to pull-ups tempo and movement integrity really matter. Fitness isn't just about reaching a new pr or having the ideal image. It's about the journey.
I stumbled on this myself during Covid isolation and it has changed how I perform my sets now. Your attention does go much more towards the quality of the repetition. It is a “deeper” workout
This is Gold. I’m 43 and I just started thinking about this a couple weeks ago. Perfect timing on seeing your video. This method needs to go mainstream.
I suspect the obsession with counting has roots in the competitive mindset most of us have when we're young. We naturally want to outrun, outlift, outclimb, and outfight all the other kids, so when training alone, we need measurements for later comparison. This blends with the scientific approach used in athletic training -- in order to determine which program squeezes another 5% or so out of an athlete for max results, you have to record everything for analysis. As we drop out of sexual competition (marriage, lower testosterone, living where all the women are hideous), and realize we haven't had to fight anyone in 3 or 4 decades, this impulse to compare and outdo each other becomes less important, and we start to think of fitness as more a matter of health than a contest.
I think you might be reaching a bit with sexual competition and fighting, and it has a lot more to do with your specific goals. If your goal is to improve form this sounds great. If your goal is to increase your max strength in a movement or muscular endurance during a movement, or if your goal is hypertrophy then science shows specific rep ranges will maximise progress in those areas Sure you can ignore those rep ranges but then you are intentionally deciding to delay the reaching of those goals
Thank you for posting this! I’m a personal trainer and I teach/preach the mind muscle connection! A lot of young athletes don’t understand why they are doing what their coaches tell them. I break it down…. Thank you for the validation! Great video! ♥️
Heck yeah, Ryan! This is such a powerful approach for people who need to let go of rep chasing. It serves as the perfect reset, shifting the focus to proper form, the MMC, and sufficient effort. Excellent video, brother!
@@MinusTheGym Of course, dude! It's a nice break psychologically too. It can get stressful always trying to one-up your last effort, and failing to do so can leave you feeling defeated, and that's not a great mindset. Taking a break and just training by feel is such a good way to break that cycle. Looking forward to the next video! 💪
Great video. I do agree that counting reps can help to track progress, but our strength, endurance, etc will vary from day to day. By not counting reps, you can instead focus on pushing hard and fatiguing the muscle, possibly resulting in a tougher workout because you aren’t confined to whatever rep number you have in your head. Certainly, this is another technique to add to your fitness toolbox!
Now that you've pointed it out, I realize that I have a very similar experience! I used to work out with a buddy, and we would count reps for every single set. My max push-ups and pull-ups were pretty good back then. Nowadays, I work out alone and almost always forget to count reps because I'm so focused on getting the best form I can. For the times I do remember to count reps, I realized that my rep count has dropped a lot, although I defo am stronger. I think it is because my form has improved a lot and my reps are indeed performed a lot slower with full range of motion. I think these days I care more about the process that hitting a specific target.
Try counting reps as soon as you feel you are done with the set. Ex: do as many pull ups as possible, then try to count out 2 or 3 more. Only start counting when you are totally spent.
Count the tempo in your head instead of reps. That way your mind is mentally still occupied focusing on the tempo, but you won’t be keeping track of the reps so much as you’ll probably lose count. Helps me at least, when I’m not tryna count reps and fully focus on that mind muscle connection.
I'm a rock/gym climber, so counting reps is basically non existent, at least when climbing. Like I never count how many climbs I've done in a session in the gym, I just keep going for as long as I can until I literally can't climb anymore. I've made tons of improvements, so taking that same approach to lifting would be nice I think
@@Freedom4PalestineEndZioNazism literally, I’ve yet to start working out for good but not worrying about the numbers and just the feeling seems so much less overwhelming and actually more fun
The mind body connection is an amazing state when you workout. I agree with you that the quality of the workout improves drastically when you take away rep counting. Train with times intervals and set new bench marks by adding secs. It’s a game changer 💪🏾😎
I just like being able to move as freely as possible gaining freedoms and mobility is all I personally care about so I’ve never counted reps. (I skateboard, and run for the fun of adrenaline.)
Made 10kg of gains in 4 months doing this(noob gains). You were one of the people I listened to before and during it to perfect everything. Although I still kind of counted the reps but the amount was not the goal, building muscle was. Spread the workouts over the whole day. Dips, push-ups and hanging, 3-5 sets a day with at least 2 hours apart of each group of sets, everyday, no failure. 800g of ground beef everyday too. During the 8 months I've trained I've gone from 72-74kg runner to 85kg beast. Last 4 months hasn't been with muscle building in mind. Mostly taking it way too easy, and training explosive strength or skills when not.
This is the first of your videos that I've seen, but I was intirgued by the title (congratulations). I tried this early today at a small gym nearby, and enjoyed it immensely. In systema, we learned the importance of staying relaxed and breathing well, both of which came into play when not counting reps. I found that I could disconnect from the numbers and focus on relaxed breathing and good form. It wasn't easy, because we tend to count everything when we workouk, but it was most satisfying by the end of the hour or so I was there, and I can tell you for sure, I've been feeling ti all day which tells me I got a good workout. Thank you for a most informative and appreciated video!
Another possibility is the "super slow" / time under load approach. It's still quantifying the exercise but focuses on form and effort. But like the video points out, there are a lot of advantages to solely going by the feedback from your mind and muscles.
The bad part is - it is boring, it is easy to lose focus, it is easy to doubt if it's working since overall you are less engaged in terms of rep volume.
@@olaf5929 When I workout like this, it helps me to think of it as a challenge to stay focused in my body and on my form, to keep coming back to being present. The biggest benefit I find from this method is that I hurt myself far less often by pushing myself too hard to hit a certain number, compromising my form by the last couple sets. If you decide to try this, but like the reward of improved reps, you could count your reps once or twice a week.
I’m going to give it a shot. I do calisthenics. Concentrating on form instead of counting seconds in a tucked front lever, for example. The only issue I see is doing every exercise to failure. Needs some thought.
I started trying this a few years ago. It definitely is better. I’d never heard of anyone else doing it until your video. Lately I’ve been thinking I need to take it all the way and never count anything or even time anything. Your video has reminded me to try to be even more thorough with the approach.
I have been a rep counter for years. I have heard others always talk about not counting. You have explained it in a way that I totally understand. Thank you for taking the time to explain this and share it. Greatly appreciated. ❤️🇨🇦💪💪🌱. I forgot to mention that I have been 100% plant based for 20+ years. 🌱🌱🌱
Wow. 20 years? Way to go! I’m on year 11 but not 100% vegan for the last few. Plant predominant though. About 98% plants. And yes, definitely try not counting, at least for a little while. It’s a totally different type of workout. Very fun experiment 😊
@@MinusTheGym I am going to give this method of not counting a try and see how I do in regards to my gains. A fun and interesting experiment for sure. Glad to hear that you are predominately plant strong. 💪💪🌱🌱
Very true: at my gym, all the biggest guys don't do counting either, but it's because they can't count that high mentally without losing their place, so they're redoing many reps and getting HUGE
hahaha. I dunno if that's what you intended to say but what I read was "all the biggest guys don't do counting, but that's only cuz they don't know how to count"
Makes total sense to me! I have done this before and got a lot more out of my workouts and did not dread each set as much. Being an older guy now, helps me keep my motivation to work out.
This is great advice. As somebody who has a very similar background as you, I also stopped counting a while ago. I just go by feel (RPE). I just enjoy pushing myself and I listen to my body. Sometimes I count just to benchmark my fitness but usually it's totally by feel.
I also feel the same. Especially the difference in upper body and lower body exercises. I always underperform in any upper body exercises and I thought that it was me not improving. But for lower body exercises I feel like I can go on forever. Thanks for the vid.
Genius! The reason I don't "work out" too much is because I feel the pressure of counting, but as a yogi, your approach means I can give myself permission not to count. I just tried it as you were talking and it feels great! It is a practice.
As a middle ground, one thing I've been doing is setting a stopwatch going when I start doing some pushups, and close my eyes as I perform pushups. When I start to feel exhaustion arising, I'll open my eyes and check out how long I've been going. That way I can get the focused workout thing going whilst also having a way to track my progress.
Im glad there’s a video on this. I’ve always done it without counting reps since I try to focus on my breathing and form when doing exercises. Since I can concentrate more on form and breathing I can push to failure a lot further than while counting. Plus it can be a bit demotivating to count a small number when you’re trying something new.
I’m soooo glad I found your video. Counting reps have been my biggest confusion for far to long. Now I can safely concentrate on technique and maximising the benefits of each of my routines. Thanks dude 😊
@@liamtaylor4955 yes mate I always wrote out my number of sets and reps, so i was never truly stimulating my muscles to there max. These days I do a push, pull, legs with 3 to 5 different exercises and 2 to 3 all out sets to failure .
@@dariorox1 maybe so with weight training but in my opinion when training calisthenics the best way to build size and strength is by training to failure ! By pushing your reps to failure you will be stimulating ALL the muscle fibers .
@@baz9653 I"m getting good gains with training to near failure. It seems, at least for me, that 100% of fibers do not need to be exhausted to stimulate a growth response across the entire muscle. Maybe if I could train only one fiber to exhaustion, it would grow, lol.
Thought I'd just share my experience since it's a bit different from others here. I was working out for about half a year very consistently before watching this video and at first I really liked the no counting approach but as the months went by, I found that I wasn't really ever as excited about my workouts as I used to be and I gradually started missing more workouts as a result. I one day started to count my reps again and was instantly motivated again and I realized that for me, I'm very motivated and excited to compete against myself and reaching new numbers allows me to quantify my trajectory of getting stronger. Although it didn't work out for me, I feel like this experience was very eye opening for me.
I've done this since the end of my training years from collegiate football. My main workout centers around walking lunges. I jog to the park and lunge for roughly 400 yards. I originally saw this from a fitness guy who called it Lunge University because he did it as his daily cardio while listening to a podcast. The benefit has been that I've been able to incorporate deeper, higher quality lunges as I've learned more, while also freeing myself from the obsession about doing perfect regular lunges. Either way, I have a great workout.
Oddly enough I went to workout today with this motivation (not counting reps) and BEFORE watching this video. Maybe google's algorythm is too advanced but I do agree with what you brought. My workout today was the best and most intense ever, only because I went to the gym with the mentality of lifting the heaviest weights possible without counting reps. Of course I'll repeat this over again and again!
I love this approah. Counting is a form of insicurity. If we listen to our body we better understand what we are doing and what we need to do. Maybe a beginner needs to count at first just to get some reference point. I'm new to calisthenics, coming for triathlon and my approach is "no count". I enjoy every movement and training is much more fun.
@@dzudemlow ahaha, yes you're probably right! Nice comment lol! I see very big and muscled guys that can't master too many calisthenics skills anyway. Calisthenics is not only what we look like, but what we can actually perform with our body.
I have seen some folks go for time rather than reps. They might do 30 seconds for the harder movements and 45 seconds for easier movements. This does run into the problem of just another artificial cap if you let it. One possible offset and way to measure progression is cap yourself at a minute. After all, if you can do squats or pushups or something for a minute you probably need to switch to a harder variation since most TUT tends to be around 30-45 seconds. Another measure of progression I have seen used is creating a ranking for your quality. You might have four categories like Broken, Hard, Challenging, Solid. When you start a new level of resistance, you might struggle, have to pause, be unsteady, etc. so you would record that set as "Broken." Over time, you improve but it still wipes you out so maybe you're now at "Hard" level. As you continue to progress, you find it easier to go with good form but you feel your proficiency falters too soon, so it's not hard, but "Challenging." Eventually, you reach a point where you feel like you could just keep going and you're very "Solid." It might then be time to tackle something new.
Wonderful. The focus goes from external targets driven by the mind to internal focus on the body, connecting mind and body instead of disconnecting the body. Working in and with the body instead of fighting it. An entirely different way of life, because this practice applies to life as it does to exercise.
Interesting stuff! I mainly work out with steel maces, where I typically count reps -- but it's also a higher rep count, I typically do 25 reps and then switch direction, which I can do in just under one minute. At that count it doesn't really matter that much if you end up at 23 or 28 instead. There's also physics involved - a mace swing is a pendular motion, and its swing frequency depends on its length. So in that way, maces self-adjust a lot so you end up with an extremely consistent time per rep. I think I could easily just stop counting reps, my main concern is being consistent between lateral sides - when you hold a mace you have either the left hand on top of the right or vice versa, so you want to do an equal-ish number of reps with both hands on top. Sometimes I mix in ballistic curls so I switch direction and top hand for every swing, then I just stop counting and go by time instead since each hand will be either equal or one off in reps.
Good to hear from a fellow mace swinger. Pretty much all I workout with nowadays is mace, and clubs. I'm addicted to them. I've done weights, kettlebells, sandbags, calisthenics, bands. Mace, and clubs are the only thing that I've done consistently. In my opinion. Clubs, and maces aren't just a physical workout, but a spiritual one also. Sounds kinda silly, but it seems that way for me.
I love mace and clubs too. I agree--just switching sides each time (like 10+2s) and focussing more on getting into a groove. If my body feels something off, I stop. It's really freeing, since I've injured myself by "needing" to get in three more reps after feeling a muscle twinge.
THANK YOU! THANK YOU! THANK YOU! I'm seeing muscle definition appearing!! I focused on form and stopped when I couldn't do the proper or near perfect form, and I like "practice" much better than "work out". I think it's that 4 letter word... "work" that sometimes gives people a bit of hesitation or procrastination. Love your ring practices!
Runners have long said “Run with a dog. When the dog is tired, stop. The dog doesn’t let it’s ego chase another lap or a faster lap.” I never got a weight room dog, so I never stopped chasing reps. Until I bought rings and parallettes. As a rank beginner, with so much focus on simple things like stability in dip holds and parallette pushups, it seemed easy to make the transition to sheer focus on movement. And it doesn’t seem to bother me as much that I got 7 last time and only 4 this time. When control fails on 4, I’m clearly done for the movement. I hope this holds. It seems a natural and useful defense against overuse injuries.
This is by FARRRR one of the BEST gym video I’ve ever seen… I’m gonna get it and I havea feeling this is gonna be a game changer for me! thank you very much..
It is the same thing with using mirror when lifting. You Will experience another level by just focusing on how your body feel and your muscles are working together without watching your self in the mirror. Mind the proces inside the body.
@@Stigååå Yes that's what I was gonna add too. When I close my eyes I actually visualize my muscles contracting making it easier to reach fatigue and gain muscle
The benefit of a mirror while lifting is that you can see if you’re favouring one side over the other and if your form is shit. Just going off how your body feels without good form generally will lead to one sided muscle development and/or injury.
@@Winn0wed based on my personal experience I don't agree. I find that when I close my eyes I can get even better distribution of force on each side, for example on bench press or pull up. But I do agree that a mirror can really help with technique for a beginner, I know I benefitted from it when I started out.
Excellent point. Did you know this method can be used in all kinds of aspects of life? Can connect muscles when doing workout but also anything done by body, for example work or body sensations when making love or just breathing while sitting in place. It all is called meditation! Being connected to self is not a thought of a need, memory from past or thought of future (or repetitions). It is to be consciously present at the moment, NOW - not thinking repetitions but instead keeping object of consciousness in the muscle which is working now. Also, energy (CHI, Prana) follow object of consciousness. Question also rises: what is the subject? It is not a thought (what it is which focus to the muscle? it is not a thought or body).
My first thought was Without counting repetitions, how would I know when to progress to a more difficult version of the exercise? And then of course you mentioned recording yourself and it was a Homer Simpson moment D'oh! 😂
I believe a combination of both could be the holly grail. The first sets with rep counting to ensure minimum volume is met and the last couple sets leaving the numbers out while focusing on good form
Totally agree with the premise of this presentation. Reps do not matter and can cause a sense of frustration with progress--every day is not the same and one cannot predict the outcome of effort for that specific session of training. The intent should be time under tension. Focus on EACH rep as though it is the only one in the exercise. Breath, concentrate and take your time. I am 70 years old and train twice a day to counter the negative effects of working at a computer for a job. I use rings, steel clubs and a mace and I have no idea how may reps/sets per workout--I work until fatigue and the signals my body is sending me. I want to feel that I had paid my dues for that session but realize that I want to repeat it again tomorrow. --mike
I split the difference. I don't count mentally, but I do use a thumb-button-press counter when I can. So my mind can focus on technique but there's still a kind of counting going on
I’ve been lifting and holding a dumbbell for a specified time. I find it easier to watch the second hand on an analogue clock, than if someone times me or I wait for a buzzer. I’ve moved to counting slow and steady breaths instead. Interesting to try different techniques.
Hey man, this video is good! I’ve actually been inspired by my workouts to stop counting. The thought just came to me. You are spot on and my reps have lowered but I feel that I’m getting so much more out of the movement’s. I just started so I will see how it goes. Thanks for sharing!👊🏾💪🏽
Will give it a go. I've started working out outside and I'm so use to counting my reps. I go to a local park it has basic equipments and I workout 5x a week. So I'll do pull ups tricep dips, I use a football/soccer pitch and do walking lunges. I'm literally a beginner in calisthenics. Your videos are very helpful. Thank you
YES! When I tell people to stop counting reps all the time and rushing through their movements, they look at me like I don't know what I'm talking about...lol. It's been drilled into their heads by their trainers, coaches, etc. and they don't know how to look at it differently. Form is MUCH MORE important than how many reps you can push out. :)
That's all true! I've been doing this about a year now and I feel the same. I started by myself and observing other people doing their exercises just focusing on reps, not on form, and how bad it is. My set ends one rep before the failure.
@@aaaaaa2206 I'm going to failure just on the last reps of the last sets, so I can keep my form and do more reps on all sets. If I go to failure right on the begin, all my workout become bad.
whenever I get the chance I have my gf count the reps. I definitely feel like it helps w the mind muscle connection but especially in emom workouts the mental energy you dont spend on counting adds a significant level of quality to the exercises.
The only bad thing with not counting reps and completely immersing yourself in the mind-muscle connection, is that it makes registering and quantifying your progress more difficult; Whether you have done more than before or less; It may also make your performance more mood dependent instead of you trying to push yourself to and beyond your existing and known limits; Other than these it is mostly good and edifying actually; Also I want to mention that "not timing" your performance or setting a time limit (usually for aerobic workouts) is another good approach;
I've always only done body weight type stuff since I was 12 in 1980 . Many years ago I had a tennis elbow issue so standard high rep pushups were not an option, I switched to time under tension, a set amount of time (Ive ranged from 2-5 min) and simply watch the clock, its not easy but its a tremendous pump, excellent results and a serious time saver. I use the same technique for every exercise I do now. I've come to find distraction is the best way to endure, music and envisioning success works best for me.
yes, when at kettlebell class we mix it up on reps (ladders on exercise 10 down to 1 of various exercises, or simply 10, swings, 10 snatches x sets etc) which is hard to keep when other people are using less weight, then we'll do a single exersise for 5-10 minutes like snatch, or long cycle etc which forces you to slow down and keep a steady pace...i fine both work very well together..
Definitely gonna try it thanks man what ur saying makes alot of sense and this was my first video of urs that I've seen..I'm just starting to work out so thsnks
I believe Howard Cosell or another reporter, once asked Mohammad Ali how many sit ups he did during his workouts. Ali said, I don't know. I only start counting when I feel like I can't do anymore. I do not count either. I found I would cheat the form, to reach a number. I would prefer to do 3 excellent push-ups, than 20 half-assed ones. I also found the fun came back to exercising, when I stopped counting. Trust me it's hard to stop counting. I am a sales guy, and numbers are everything! But that is work. Exercising should be fun. If it's not fun, why would you want to do it? Keep it simple and fun, and you will never skip a session again. Thanks for sharing. Enjoy the journey, my friend!
This is a great way to begin getting the max out of each exercise. Especially when you have sort of plateau... I find that with abs especially as they get worked everyday, it is very hard for me to reach failure. So I slow down the contraction and work my breath (one breath per rep) until I can feel the muscle fatigue and then I try to do a "set" x "rep" . What I find is that this combination gives maximum effect. I don't do it all the time, but when I feel the reps going on forever. This combination rewires the way the brain is interacting with the muscle. The more you have to concentrate on the muscle you will find that small adjustments will allow you to do one or two more reps when you otherwise feel like you can't.
This makes perfect sense to me. I am glad that I watched this. In Qigong, the Chinese say Da Qigong or Play Qigong. I am 71 and constantly trying to do the most reps in the least amount of time, always or sooner, rather than later, results in an injury. In fact I have been in a prolonged rest stage and just doing qigong for a while to recuperate. If we make everything a practice or an art, then it becomes more enjoyable and being happy is at least a part of what makes life worth living. Happiness also comes from understanding, integrity and spiritual growth. We do not need to be the strongest or the fastest, just the best version of ourselves in each moment.
I was skeptical when I scroll the youtube and saw your video (This one) yesterday. I was thinking that this is not true, with reps, not only you can count the movement, it will also help count how many you can do it. But, I also intrigued with it that I try it today with my Sit Up. And oh my God, it's work! Usually, when I do Sit Up, I always focus on my count that my body feel tired so easily. But when I adopt this method, I can focus on my legs muscle that even I thought the rep is not that much, like you said, but the impact is greater because, again like you said, I focus more on my muscle! I also implement this on my Jogging before doing Sit Up. I always start with my timer for 30 minutes run. But I try not to and just run until the sun goes down. And again, I don't feel tired! It because I focus on my running that I don't feel my body heavy or something. Only after I saw the sun already down, I stop, and boy, I feel refreshed. And when I look at my watch to see how far did I go, it only 5,55km BUT the time show I almost run for 1 hour! It feels like, if I focus on my running instead focus on my timer, I can run every hour! Except if the body start to cry for stop, then I stop. Anyway, I'm sorry for doubting the method. I can say, this method is one of the best method that I will used it everytime i do my exercises! Thank you for the video!
For those asking *how* to not count reps (trust me, I know it's not easy), I made a video sharing 5 tips to help break the habit when you try this experiment: th-cam.com/video/ZOvOv2OszKI/w-d-xo.html
Thank you, I've tried before a couple sets, but I find it really hard to really give my max, when I don't have a number to go "I only have a few more" you know?
I also never counting!
Thanks only stop when I’m tired on slow performance!
I've found in the past that only the best form that I can muster is really worth it. It would take quite a while to actually advance to the next weight, but I saw a ton of muscle growth just from avoiding all forms of cheating and to get full and complete reps every time. I'm definitely going to do away with counting as it seems to be more a matter of the impact than the actual number and some days you can do more than others just because you're more or less rested.
I never count my reps because I already lose track. But I need motivation to workout to begin with haha. Why I'm watching this video now? I literally starting using my dumbbells again. My weak skinny arms and back need a buff. Wish me luck! 12-6-21
I am a fan of your videos and subscribed! While I understand the benefits of not counting, I find that counting still provides the motivation to work hard with every set and to really help squeeze out the last few reps. The reason for counting is not unlike in businesses where we often here, "what you can't measure, you can't improve." However, I found a method of counting that is a sort of compromise between counting and not counting that some of your viewers might appreciate. It goes like this: 1st rep is 1. 2nd rep is 2. 3rd rep is 2. 4th rep is 3. 5th rep is 3. 6th rep is 3. 7th, 8th, 9th and 10th rep are 4. One gets one. Two gets two. Three gets three. And four gets four. So you have counted 1, 2, 2, 3, 3, 3, 4, 4, 4, 4. At this point, you have completed 10 reps and it's essentially impossible to lose count this way even if you have a tendency to lose count when focusing on form. And because for many of us, doing ten is usually the minimum that we are aiming for, it ensures that we have at least passed that bar. Any rep beyond that bar is then a sort of "bonus." So if I am able to get to the 3rd "5" before stopping, then in my mind, I have done 3 bonus reps, with a total count of 13. Psychologically, it may be easier to reach a goal this way than counting to 13, one number at a time. Thank you again for your content.
“I don’t count my sit-ups; I only start counting when it starts hurting because they’re the only ones that count” -Muhammad Ali
Similar principle
the best motivation due to this topic 💎
Thanks 4 sharing that.
I will do that on my next pull-ups push-ups practice. :)
Whoa I do that too
I love this Ali idea so much. Can't wait to go home and change my workout routine 💪🏿
Arnold Schwartzeneger didn't count reps when he lifted. Instead he lifted according to how he felt....did he get the desired pump or feel that he wanted. By working out by muscle feel rather than number he would keep mind muscle connection and stronger flex through the movement. He claimed this was key to his success.
I mean and have you seen the old Conan movies or Predator.... Damn
It is brilliant and I'm glad I've found reference to support my thoughts. lol. Listen to your body.
Or according to how the steroids felt
@@georgebell9634 this is a Loser comment.
@@GwuacNSalza hes not wrong
Just tried the “No reps” approach. I LIKE. focusing on correct form. Yeah, the movements get slower, but there’s a feeling of really working the muscles. I take each set to failure. This absolutely works for me. Thx again!
I preferred the "zero rep".
Reps keep you counting but form keeps you in shape!
How would u do use this if u weightligting
@@him4690 Slower lifting. Get sensual with the weight!
*_John 3.16 For God so loved the world that He gave His only begotten Son, that whoever believes in Him should not perish but have everlasting life. 17 For God did not send His Son into the world to condemn the world, but that the world through Him might be saved. 18 “He who believes in Him is not condemned; but he who does not believe is condemned already, because he has not believed in the name of the only begotten Son of God. 19 And this is the condemnation, that the light has come into the world, and men loved darkness rather than light, because their deeds were evil. 20 For everyone practicing evil hates the light and does not come to the light, lest his deeds should be exposed. 21 But he who does the truth comes to the light, that his deeds may be clearly seen, that they have been done in God.”_*
_Jesus Christ loves you. Only Jesus Christ saves. Repent and be saved. God bless you, and the grace of the Lord Jesus Christ, and the love of God, and the communion of the Holy Spirit be with you and your family._
-
For a beginner..(just started to exercise) focusing totally on the movement and feeling all the muscles being active rather than doing numbers and stressing the mind, is almost felt like discovering superpowers.. and it's really a joyful experience that helps in consistency..
It’s a big shift, from goal-driven to practice-driven, but as I get older, I find more and more that practice is rewarding and goal-driven workouts are discouraging (I’ll never be 20 again. Or 30. Or 40. Or 50 …) and my athletic performance will never be what it was, but my athletic practice can be better than ever. The hardest part for me was letting go of progressing metrics (reps, load). The best part is embracing the simplicity of a good practice routine, and trusting that progression will come in it’s time if one stays committed to the practice.
Amen brother amen
*_John 3.16 For God so loved the world that He gave His only begotten Son, that whoever believes in Him should not perish but have everlasting life. 17 For God did not send His Son into the world to condemn the world, but that the world through Him might be saved. 18 “He who believes in Him is not condemned; but he who does not believe is condemned already, because he has not believed in the name of the only begotten Son of God. 19 And this is the condemnation, that the light has come into the world, and men loved darkness rather than light, because their deeds were evil. 20 For everyone practicing evil hates the light and does not come to the light, lest his deeds should be exposed. 21 But he who does the truth comes to the light, that his deeds may be clearly seen, that they have been done in God.”_*
_Jesus Christ loves you. Only Jesus Christ saves. Repent and be saved. God bless you, and the grace of the Lord Jesus Christ, and the love of God, and the communion of the Holy Spirit be with you and your family._
-
Hit the nail on the head. Goal vs practice driven.
Makes a lot of sense how you put it. I may incorporate this idea
Thanks for this comment! It made the goal- v.s. practice driven thing for me crystal clear!
I started to do pushups about a year ago and got serious about it in the spring. For a long time, I was doing them slowly, pausing at the bottom, to make an isometric exercise, because I thought it would develop strength faster. Now, I am doing them quickly in sets, but not with a fixed number per set. A set is whatever brings me to exhaustion. Then I rest for about 20 seconds, then start the next set. So, most of the sets have a different number of reps in them. My goal is not to do a particular number of reps per set, but to exercise to fatigue and exhaustion, as if it were interval training. By doing so, my reps gradually increase. I am 73. I have done as many as 350 pushups in this way with rest between each set, but I usually just do 100 pushups, with each set going to fatigue. It's a tremendous workout.
Keep it up, Alan! Strength has been proven to be a significant benefit while aging. Not just muscle mass, relative body strength. I can't remember the guy's name, but he was on the Joe Rogan podcast fairly recently. Basically said that strength is a 3-5x positive factor in longevity.
Edit. "Peter Attia on the best exercises for longevity"
@@96Logan Thanks. As we get older, we lose muscle mass. I thought that it was something that happens to other people, but I became aware that my arms were getting thinner. It was happening to me! But I reversed that decline.
@@alanmadeira-metz1380 I'm happy to hear that. I'm 25, my grandfather officially retired about 10 years ago, but is a workaholic and continues to be farm-strong. The best drug for longevity is fitness.
There are always places to go, people to see, and work to be done
Holy shit grandpa. You're badass💯👌
I've been doing calisthenics since age 12, I stopped counting reps since 5-7 years ago, and this is the first time in my entire life I see someone do this and feel the same: yes, not counting clears out your mind and movements as well as hold reps just happen instinctively... Thanks for sharing.
I've recently shifted my entire "workout" to the 'practice' of listening to my body and responding to what it's asking me to do, rather than telling it what I want it to do. I'm trusting my body's innate intelligence to inform my strength and endurance growth. It's WORKING!! I haven't been counting reps, and I have experienced precisely what you described in your video. Same, same!
in a way, it seems having the vulnerability to let go of the security of tracking our progress allows our maximum potential to take off
All of this is well and good. However, the purpose of "counting reps" is to set a concrete goal for each workout. It's essentially a benchmark; technique and form is ultimately the determining factor in the quality of the result.
The progressive overload here is the time. Simply raise the time under tension
Yes
@@BOBANDVEG time under tension is not the cause of hypertrophy and is pointless
Yes, it is also the key on when a weight needs to be increased or decreased.
Example: When I began weight training, my warm-up 135 pound bench press was maxed at about 8 reps.
Later on, I was doing 15-20 reps with the 135 lb warm-up. Almost to the point of boredom. So, I increased my warm-up
due to the fact that I have gotten stronger by noting the amount of reps needed to be increased to get to final rep.
So, it was time to increase the weight.
@@nuffflavor I would agree. However I would argue that you can usually feel that better without relying on numbers which only show you the number of reps, not the quality. Also eccentric overload, slowing a rep down from the point highest diff to lowest diff, is very important for muscle growth. Something that naturally happens when you slow down and feel your reps.
I personally have felt better growth, reduced pain, a more complete understanding and less pressure to workout; by repping until I felt my perfect form fail than repping to a target I have not actually been able to achieve. Focusing on the numbers, for me, has resulted in being unable to understand my limits and manage good form.
I fully accept the benefits of rep counting but I believe you will be able to feel the best time to increase reps on your own if you deeply know what your muscles feel like.
can confirm. been doing this for a few years (I'm mainly into bodyweight circuits, where each round is timed with no rep requirements) and I absolutely love it. It also helps with (instinctive) workout regression. If a movement is too hard and you're focusing on it, you'll do just the right amount that your body can safely and effectively do at its current stage.
Forget the timer bro. You get way better results if you hear what your body says. You already not counting reps so why would you use a timer
@@No__Vanity what about exercises like side plank that are done on one side and should be done symetricaly?
When I was doing push-up I always focus on numbers - which sometimes I feel muscle pain in my shoulders and mid-chest .
But now I focus on quality of and amazing I don't feel any more injury and muscle pain .
Thanks for your guidance .
Not quite sure ? Was it muscle pain or joint pain ?
It can be entirely possible that you were so heavy that it was putting a strain on your joints and that’s what the pain was from if you were to continue doing the push-ups and make your joints and muscles stronger and then the pain to go away either way
Makes sense. When I count reps I'm more focused on getting through them than on the exercise itself.
This is perfect. If you have a goal to manage 10 reps then your mind is already narrowed. And you lose focus on your body.
That goal shouldn't be set in stone. If you feel great after 10, ofc you can do more. Just kinda sucks to not count when you try to document your progressive overload. Furthermore it's not like your brain isn't capable of simply counting while doing your reps. Like I said in a comment above, if you can't do that your brain capacity is certainly very limited.
For me it used to be really mentally exhausting to count the reps because I wanted to improve so badly that if the number achieved didn´t go up over time I was deeply disappointed in myself.
It almost got me to the point of giving up until someone told me that form goes over reps and weight and as I embodied that my workouts got more fun and exiting and i´ve been getting a lot of results since then. I think the number should never be your goal but the amount of tension and time you put into your muscles should be what you want to improve.
I practice yoga, so know the importance of “good form”. Over the last few months I’ve also been lifting weights as part of physio therapy, counting reps. I’m keen to try the no count method. In yoga you count breaths but you focus on being mindful (focused). When I’m lifting weights I notice my mood and where my mind is at makes a huge difference to my ability. Perhaps not counting means nothing if you’re not focused on the exercise, and so weather you count or not you need to find a way to slow the exercise down and even do an easier version if it means better form and deeper focus.
I stopped counting reps recently myself, but after years of thinking about it. I noticed my mind racing to or having expectations of doing a certain # of reps. This meant my body was just "going thru the motions" because my mind wasn't focused on it or what going to failure REALLY feels like.
In Yoga (or rock climbing, kayaking, martial arts, etc., we already do this to a large extent in other disciplines) I am focused on my form and how my body is responding to the movement or strain, like I should be. I've been wanting to bring this to my other fitness routines too. Unfortunately I've been dealing with a string of injuries that have kept me from having a routine for a while, but I'm excited get back at it and stop distracting myself with counting while I'm trying to focus on my physicality.
It's not important to "track your progress", it's important to progress.
I have to agree with you here. More often than not we have our clients go through a timed workout rather than counting reps and it's worked wonders for them. More focus on each rep and muscle contracting rather than chasing a number. 👍 Good video!
Plus with an interval timer you can really save time on a workout, as well as get proper rest times.
i gave up counting years ago. I saw another utuber sayin the same thing. My mind was more focused on the movement and how my body was responding. It was a much better experience than chasing #'s.
try counting litres of water instead of time. the duration of the workout varies greatly depending on the type of workout. for me it can be 20 min when lifting heavy and hours when I'm training endurance. what remains constant is the amount of water that you need; your goal should be to require more water over time
Three months ago i developed golfers elbow. Along with stretching exercises I have now begun very slow plank pushups and decided to do all my workouts very slowly because I can concentrate on the tendon pain and muscle contraction intensity. I have come to believe this is the best way to strengthen tendon and muscle at the same time and to avoid injury. Especially at my age of 70. I love your channel. Thsnks.
Hello! Great job on continuing to work through the pain with some kind of reasoning. You are onto something with the isometrics. I believe I’ve read that isometrics stimulate a chemical that reduces pain. It also can be a way to stimulate joint repair. If it’s of interest, would you look into the book called Built From Broken by a PT? I’ve been reading it after having tennis and golfers elbows with a torn rotator cuff that has all taken about 2 years of intense PT and dedicated commitment to beat without steroids or surgery. Wish you all the best!!
This is very intuitive. I've been going against what feels right to me by counting.
I totally agree I've been doing pull-ups consistently for 8 years now and I don't know how many I can do at once. I'm sure that I can knockout a high volume but when it comes to pull-ups tempo and movement integrity really matter. Fitness isn't just about reaching a new pr or having the ideal image. It's about the journey.
I stumbled on this myself during Covid isolation and it has changed how I perform my sets now. Your attention does go much more towards the quality of the repetition. It is a “deeper” workout
This is Gold. I’m 43 and I just started thinking about this a couple weeks ago. Perfect timing on seeing your video. This method needs to go mainstream.
I suspect the obsession with counting has roots in the competitive mindset most of us have when we're young. We naturally want to outrun, outlift, outclimb, and outfight all the other kids, so when training alone, we need measurements for later comparison.
This blends with the scientific approach used in athletic training -- in order to determine which program squeezes another 5% or so out of an athlete for max results, you have to record everything for analysis.
As we drop out of sexual competition (marriage, lower testosterone, living where all the women are hideous), and realize we haven't had to fight anyone in 3 or 4 decades, this impulse to compare and outdo each other becomes less important, and we start to think of fitness as more a matter of health than a contest.
I think you might be reaching a bit with sexual competition and fighting, and it has a lot more to do with your specific goals. If your goal is to improve form this sounds great. If your goal is to increase your max strength in a movement or muscular endurance during a movement, or if your goal is hypertrophy then science shows specific rep ranges will maximise progress in those areas
Sure you can ignore those rep ranges but then you are intentionally deciding to delay the reaching of those goals
At the end of the day we're all just numbers.
Living where all women are hideous?? 😂
Thank you for posting this! I’m a personal trainer and I teach/preach the mind muscle connection! A lot of young athletes don’t understand why they are doing what their coaches tell them. I break it down….
Thank you for the validation! Great video! ♥️
Heck yeah, Ryan! This is such a powerful approach for people who need to let go of rep chasing. It serves as the perfect reset, shifting the focus to proper form, the MMC, and sufficient effort. Excellent video, brother!
Thanks, Kyle! It really was the perfect experiment for me. I’ve been chasing reps for way too long. Thanks for recommending it!
@@MinusTheGym Of course, dude! It's a nice break psychologically too. It can get stressful always trying to one-up your last effort, and failing to do so can leave you feeling defeated, and that's not a great mindset. Taking a break and just training by feel is such a good way to break that cycle.
Looking forward to the next video! 💪
Great video. I do agree that counting reps can help to track progress, but our strength, endurance, etc will vary from day to day. By not counting reps, you can instead focus on pushing hard and fatiguing the muscle, possibly resulting in a tougher workout because you aren’t confined to whatever rep number you have in your head. Certainly, this is another technique to add to your fitness toolbox!
Now that you've pointed it out, I realize that I have a very similar experience! I used to work out with a buddy, and we would count reps for every single set. My max push-ups and pull-ups were pretty good back then. Nowadays, I work out alone and almost always forget to count reps because I'm so focused on getting the best form I can. For the times I do remember to count reps, I realized that my rep count has dropped a lot, although I defo am stronger. I think it is because my form has improved a lot and my reps are indeed performed a lot slower with full range of motion. I think these days I care more about the process that hitting a specific target.
Try counting reps as soon as you feel you are done with the set. Ex: do as many pull ups as possible, then try to count out 2 or 3 more. Only start counting when you are totally spent.
deym ima definitely try this thanks
My Problem ist that i cant Stop counting. Any Tips?
Yes!! That makes total sense.
Goggins’ ears are tingling
Count the tempo in your head instead of reps. That way your mind is mentally still occupied focusing on the tempo, but you won’t be keeping track of the reps so much as you’ll probably lose count. Helps me at least, when I’m not tryna count reps and fully focus on that mind muscle connection.
I'm a rock/gym climber, so counting reps is basically non existent, at least when climbing. Like I never count how many climbs I've done in a session in the gym, I just keep going for as long as I can until I literally can't climb anymore. I've made tons of improvements, so taking that same approach to lifting would be nice I think
Thanks for sharing. It's shocking how we humans usually stick to dumb traditions, like counting reps!
@@Freedom4PalestineEndZioNazism literally, I’ve yet to start working out for good but not worrying about the numbers and just the feeling seems so much less overwhelming and actually more fun
The mind body connection is an amazing state when you workout. I agree with you that the quality of the workout improves drastically when you take away rep counting. Train with times intervals and set new bench marks by adding secs. It’s a game changer 💪🏾😎
Just tried this technique tonight and it felt good. It does change the mindset of the workout from target hitting to strength training, I found.
I just like being able to move as freely as possible gaining freedoms and mobility is all I personally care about so I’ve never counted reps. (I skateboard, and run for the fun of adrenaline.)
Made 10kg of gains in 4 months doing this(noob gains). You were one of the people I listened to before and during it to perfect everything. Although I still kind of counted the reps but the amount was not the goal, building muscle was.
Spread the workouts over the whole day. Dips, push-ups and hanging, 3-5 sets a day with at least 2 hours apart of each group of sets, everyday, no failure. 800g of ground beef everyday too.
During the 8 months I've trained I've gone from 72-74kg runner to 85kg beast. Last 4 months hasn't been with muscle building in mind. Mostly taking it way too easy, and training explosive strength or skills when not.
This is the first of your videos that I've seen, but I was intirgued by the title (congratulations). I tried this early today at a small gym nearby, and enjoyed it immensely. In systema, we learned the importance of staying relaxed and breathing well, both of which came into play when not counting reps. I found that I could disconnect from the numbers and focus on relaxed breathing and good form. It wasn't easy, because we tend to count everything when we workouk, but it was most satisfying by the end of the hour or so I was there, and I can tell you for sure, I've been feeling ti all day which tells me I got a good workout. Thank you for a most informative and appreciated video!
Another possibility is the "super slow" / time under load approach. It's still quantifying the exercise but focuses on form and effort. But like the video points out, there are a lot of advantages to solely going by the feedback from your mind and muscles.
The bad part is - it is boring, it is easy to lose focus, it is easy to doubt if it's working since overall you are less engaged in terms of rep volume.
@@olaf5929 When I workout like this, it helps me to think of it as a challenge to stay focused in my body and on my form, to keep coming back to being present. The biggest benefit I find from this method is that I hurt myself far less often by pushing myself too hard to hit a certain number, compromising my form by the last couple sets.
If you decide to try this, but like the reward of improved reps, you could count your reps once or twice a week.
I’m going to give it a shot. I do calisthenics. Concentrating on form instead of counting seconds in a tucked front lever, for example. The only issue I see is doing every exercise to failure. Needs some thought.
I started trying this a few years ago. It definitely is better. I’d never heard of anyone else doing it until your video. Lately I’ve been thinking I need to take it all the way and never count anything or even time anything. Your video has reminded me to try to be even more thorough with the approach.
I have been a rep counter for years. I have heard others always talk about not counting. You have explained it in a way that I totally understand. Thank you for taking the time to explain this and share it. Greatly appreciated. ❤️🇨🇦💪💪🌱. I forgot to mention that I have been 100% plant based for 20+ years. 🌱🌱🌱
Wow. 20 years? Way to go! I’m on year 11 but not 100% vegan for the last few. Plant predominant though. About 98% plants. And yes, definitely try not counting, at least for a little while. It’s a totally different type of workout. Very fun experiment 😊
@@MinusTheGym I am going to give this method of not counting a try and see how I do in regards to my gains. A fun and interesting experiment for sure. Glad to hear that you are predominately plant strong. 💪💪🌱🌱
I also do calisthenics only. Weights are too hard on my 60 year old joints.
When it comes to pull-ups...counting the 1 rep I can do isn't hard to count.
😂😂😂😂😂😂you gat jokes 😂😂😂😂😂😂1 just 1
There was an old military guy that did 1 rep of pull ups with 2-3 seconds rest.. did as many as his body allow
"Fitness is a practice" - That made my ears perk up. Thanks!
Probably the coolest video I’ve come across on fitness. Surprisingly motivating. Takes the mental pressure off for a better approach of the basics.
Very true: at my gym, all the biggest guys don't do counting either, but it's because they can't count that high mentally without losing their place, so they're redoing many reps and getting HUGE
because they dont have to progressive overload anymore
They can add in increments of 45 faster than a calculator, lol
hahaha. I dunno if that's what you intended to say but what I read was "all the biggest guys don't do counting, but that's only cuz they don't know how to count"
Makes total sense to me! I have done this before and got a lot more out of my workouts and did not dread each set as much. Being an older guy now, helps me keep my motivation to work out.
This is great advice. As somebody who has a very similar background as you, I also stopped counting a while ago. I just go by feel (RPE). I just enjoy pushing myself and I listen to my body. Sometimes I count just to benchmark my fitness but usually it's totally by feel.
Nice. That’s the direction I’m moving in now and I’m loving it so far.
I also feel the same. Especially the difference in upper body and lower body exercises.
I always underperform in any upper body exercises and I thought that it was me not improving.
But for lower body exercises I feel like I can go on forever.
Thanks for the vid.
Genius! The reason I don't "work out" too much is because I feel the pressure of counting, but as a yogi, your approach means I can give myself permission not to count. I just tried it as you were talking and it feels great! It is a practice.
Makes sense. I’ve been getting suggestions in my head to the same effect. Nice to hear someone putting it out here
As a middle ground, one thing I've been doing is setting a stopwatch going when I start doing some pushups, and close my eyes as I perform pushups. When I start to feel exhaustion arising, I'll open my eyes and check out how long I've been going. That way I can get the focused workout thing going whilst also having a way to track my progress.
Im glad there’s a video on this. I’ve always done it without counting reps since I try to focus on my breathing and form when doing exercises. Since I can concentrate more on form and breathing I can push to failure a lot further than while counting. Plus it can be a bit demotivating to count a small number when you’re trying something new.
This is EXCELLENT advice! Truly.
I’m soooo glad I found your video. Counting reps have been my biggest confusion for far to long. Now I can safely concentrate on technique and maximising the benefits of each of my routines. Thanks dude 😊
I only started making real gains once I stopped counting reps and just pushing my reps to muscular failure
Is that because you were stopping sets at a rep target?
@@liamtaylor4955 yes mate I always wrote out my number of sets and reps, so i was never truly stimulating my muscles to there max. These days I do a push, pull, legs with 3 to 5 different exercises and 2 to 3 all out sets to failure .
actually strength training require to stay away from failure, you're talking about size gains I suppose?
@@dariorox1 maybe so with weight training but in my opinion when training calisthenics the best way to build size and strength is by training to failure ! By pushing your reps to failure you will be stimulating ALL the muscle fibers .
@@baz9653
I"m getting good gains with training to near failure. It seems, at least for me, that 100% of fibers do not need to be exhausted to stimulate a growth response across the entire muscle. Maybe if I could train only one fiber to exhaustion, it would grow, lol.
Thought I'd just share my experience since it's a bit different from others here. I was working out for about half a year very consistently before watching this video and at first I really liked the no counting approach but as the months went by, I found that I wasn't really ever as excited about my workouts as I used to be and I gradually started missing more workouts as a result. I one day started to count my reps again and was instantly motivated again and I realized that for me, I'm very motivated and excited to compete against myself and reaching new numbers allows me to quantify my trajectory of getting stronger. Although it didn't work out for me, I feel like this experience was very eye opening for me.
I've done this since the end of my training years from collegiate football. My main workout centers around walking lunges. I jog to the park and lunge for roughly 400 yards. I originally saw this from a fitness guy who called it Lunge University because he did it as his daily cardio while listening to a podcast. The benefit has been that I've been able to incorporate deeper, higher quality lunges as I've learned more, while also freeing myself from the obsession about doing perfect regular lunges. Either way, I have a great workout.
Oddly enough I went to workout today with this motivation (not counting reps) and BEFORE watching this video. Maybe google's algorythm is too advanced but I do agree with what you brought.
My workout today was the best and most intense ever, only because I went to the gym with the mentality of lifting the heaviest weights possible without counting reps.
Of course I'll repeat this over again and again!
Good idea. Got to move out of the box sometimes to evolve. Counting Can supress your potential
I have been doing this for years and I'm happy to see others see value here. I have been dismissed for years talking about this. Subbing. Great video!
I love this approah. Counting is a form of insicurity. If we listen to our body we better understand what we are doing and what we need to do. Maybe a beginner needs to count at first just to get some reference point. I'm new to calisthenics, coming for triathlon and my approach is "no count". I enjoy every movement and training is much more fun.
Sure that's a valid argument if you wanna look like a cyclist.
@@dzudemlow ahaha, yes you're probably right! Nice comment lol!
I see very big and muscled guys that can't master too many calisthenics skills anyway.
Calisthenics is not only what we look like, but what we can actually perform with our body.
getting into working out i feel like this is a game changer and will really help me get more fit. Form is key!
I have seen some folks go for time rather than reps. They might do 30 seconds for the harder movements and 45 seconds for easier movements. This does run into the problem of just another artificial cap if you let it. One possible offset and way to measure progression is cap yourself at a minute. After all, if you can do squats or pushups or something for a minute you probably need to switch to a harder variation since most TUT tends to be around 30-45 seconds.
Another measure of progression I have seen used is creating a ranking for your quality. You might have four categories like Broken, Hard, Challenging, Solid. When you start a new level of resistance, you might struggle, have to pause, be unsteady, etc. so you would record that set as "Broken." Over time, you improve but it still wipes you out so maybe you're now at "Hard" level. As you continue to progress, you find it easier to go with good form but you feel your proficiency falters too soon, so it's not hard, but "Challenging." Eventually, you reach a point where you feel like you could just keep going and you're very "Solid." It might then be time to tackle something new.
Beautifully said brother.
Wonderful. The focus goes from external targets driven by the mind to internal focus on the body, connecting mind and body instead of disconnecting the body. Working in and with the body instead of fighting it. An entirely different way of life, because this practice applies to life as it does to exercise.
Interesting stuff! I mainly work out with steel maces, where I typically count reps -- but it's also a higher rep count, I typically do 25 reps and then switch direction, which I can do in just under one minute. At that count it doesn't really matter that much if you end up at 23 or 28 instead.
There's also physics involved - a mace swing is a pendular motion, and its swing frequency depends on its length. So in that way, maces self-adjust a lot so you end up with an extremely consistent time per rep. I think I could easily just stop counting reps, my main concern is being consistent between lateral sides - when you hold a mace you have either the left hand on top of the right or vice versa, so you want to do an equal-ish number of reps with both hands on top.
Sometimes I mix in ballistic curls so I switch direction and top hand for every swing, then I just stop counting and go by time instead since each hand will be either equal or one off in reps.
Good to hear from a fellow mace swinger. Pretty much all I workout with nowadays is mace, and clubs. I'm addicted to them. I've done weights, kettlebells, sandbags, calisthenics, bands. Mace, and clubs are the only thing that I've done consistently. In my opinion. Clubs, and maces aren't just a physical workout, but a spiritual one also. Sounds kinda silly, but it seems that way for me.
I love mace and clubs too. I agree--just switching sides each time (like 10+2s) and focussing more on getting into a groove. If my body feels something off, I stop. It's really freeing, since I've injured myself by "needing" to get in three more reps after feeling a muscle twinge.
Great video! I have done some "no counting reps" work, but will try more of it.
Makes sense, especially since, during some of the exercises, I sometimes forget how many reps/sets, I’ve actually done..😂
THANK YOU! THANK YOU! THANK YOU!
I'm seeing muscle definition appearing!!
I focused on form and stopped when I couldn't do the proper or near perfect form, and I like "practice" much better than "work out".
I think it's that 4 letter word... "work" that sometimes gives people a bit of hesitation or procrastination. Love your ring practices!
Runners have long said “Run with a dog. When the dog is tired, stop. The dog doesn’t let it’s ego chase another lap or a faster lap.” I never got a weight room dog, so I never stopped chasing reps. Until I bought rings and parallettes. As a rank beginner, with so much focus on simple things like stability in dip holds and parallette pushups, it seemed easy to make the transition to sheer focus on movement. And it doesn’t seem to bother me as much that I got 7 last time and only 4 this time. When control fails on 4, I’m clearly done for the movement. I hope this holds. It seems a natural and useful defense against overuse injuries.
Wow man! This approach you explained makes perfect sense! Once you lose control, this signifies it's time to end the set. Thanks brother
This is by FARRRR one of the BEST gym video I’ve ever seen… I’m gonna get it and I havea feeling this is gonna be a game changer for me! thank you very much..
Agreed. This is what I find is extremely effective, working the muscles slowly to failure, focusing on form. Thanks for sharing!
It is the same thing with using mirror when lifting. You Will experience another level by just focusing on how your body feel and your muscles are working together without watching your self in the mirror. Mind the proces inside the body.
to add to that, I like to close my eyes sometimes it really just blocks out any visual distraction you might find in the environment.
@@Stigååå Yes that's what I was gonna add too. When I close my eyes I actually visualize my muscles contracting making it easier to reach fatigue and gain muscle
The benefit of a mirror while lifting is that you can see if you’re favouring one side over the other and if your form is shit.
Just going off how your body feels without good form generally will lead to one sided muscle development and/or injury.
@@Winn0wed based on my personal experience I don't agree. I find that when I close my eyes I can get even better distribution of force on each side, for example on bench press or pull up. But I do agree that a mirror can really help with technique for a beginner, I know I benefitted from it when I started out.
Excellent point.
Did you know this method can be used in all kinds of aspects of life? Can connect muscles when doing workout but also anything done by body, for example work or body sensations when making love or just breathing while sitting in place. It all is called meditation!
Being connected to self is not a thought of a need, memory from past or thought of future (or repetitions). It is to be consciously present at the moment, NOW - not thinking repetitions but instead keeping object of consciousness in the muscle which is working now. Also, energy (CHI, Prana) follow object of consciousness. Question also rises: what is the subject? It is not a thought (what it is which focus to the muscle? it is not a thought or body).
My first thought was
Without counting repetitions, how would I know when to progress to a more difficult version of the exercise?
And then of course you mentioned recording yourself and it was a Homer Simpson moment
D'oh! 😂
I completely agree! I've noticed this for myself some time ago and now I face my day differently.
I believe a combination of both could be the holly grail. The first sets with rep counting to ensure minimum volume is met and the last couple sets leaving the numbers out while focusing on good form
Totally agree with the premise of this presentation. Reps do not matter and can cause a sense of frustration with progress--every day is not the same and one cannot predict the outcome of effort for that specific session of training. The intent should be time under tension. Focus on EACH rep as though it is the only one in the exercise. Breath, concentrate and take your time. I am 70 years old and train twice a day to counter the negative effects of working at a computer for a job. I use rings, steel clubs and a mace and I have no idea how may reps/sets per workout--I work until fatigue and the signals my body is sending me. I want to feel that I had paid my dues for that session but realize that I want to repeat it again tomorrow. --mike
Never heard this before, but I think it'll be good practice to focus on form first. So I'm going to give it a try!
This is a great Inspiration 👍- can't wait for the next work... eerm practice - THANK YOU for sharing‼️🙌
I split the difference. I don't count mentally, but I do use a thumb-button-press counter when I can. So my mind can focus on technique but there's still a kind of counting going on
I’ve been lifting and holding a dumbbell for a specified time. I find it easier to watch the second hand on an analogue clock, than if someone times me or I wait for a buzzer. I’ve moved to counting slow and steady breaths instead.
Interesting to try different techniques.
@@samday6621 counting breaths! I've heard of this. Concerned I'd collapse though
@@phredbookley183 😄....yeah, you don’t wanna rush it.
Hey man, this video is good! I’ve actually been inspired by my workouts to stop counting. The thought just came to me. You are spot on and my reps have lowered but I feel that I’m getting so much more out of the movement’s. I just started so I will see how it goes. Thanks for sharing!👊🏾💪🏽
Jeff: Counting reps is killing your gains
Will give it a go. I've started working out outside and I'm so use to counting my reps. I go to a local park it has basic equipments and I workout 5x a week. So I'll do pull ups tricep dips, I use a football/soccer pitch and do walking lunges. I'm literally a beginner in calisthenics. Your videos are very helpful. Thank you
How well does this work if you do single leg exercises like a single leg death lift especially if one leg is stronger than the other?
YES! When I tell people to stop counting reps all the time and rushing through their movements, they look at me like I don't know what I'm talking about...lol. It's been drilled into their heads by their trainers, coaches, etc. and they don't know how to look at it differently. Form is MUCH MORE important than how many reps you can push out. :)
That's all true!
I've been doing this about a year now and I feel the same.
I started by myself and observing other people doing their exercises just focusing on reps, not on form, and how bad it is.
My set ends one rep before the failure.
Why don't you do it till failure?
@@aaaaaa2206 I'm assuming, that failure rep is more than likely going to break form.
@@aaaaaa2206 I'm going to failure just on the last reps of the last sets, so I can keep my form and do more reps on all sets. If I go to failure right on the begin, all my workout become bad.
will try that too, thanks for sharing your experience!
whenever I get the chance I have my gf count the reps. I definitely feel like it helps w the mind muscle connection but especially in emom workouts the mental energy you dont spend on counting adds a significant level of quality to the exercises.
Amen man. I teach this principle to my PT patients and practice it myself. I focus on control and awareness
The only bad thing with not counting reps and completely immersing yourself in the mind-muscle connection, is that it makes registering and quantifying your progress more difficult; Whether you have done more than before or less; It may also make your performance more mood dependent instead of you trying to push yourself to and beyond your existing and known limits; Other than these it is mostly good and edifying actually;
Also I want to mention that "not timing" your performance or setting a time limit (usually for aerobic workouts) is another good approach;
💯 counting also helps with consistency to get a set amount done everyday.
You could count at the last week of each month to see if you made improvements
Or u can record yourself and count it later
I've always only done body weight type stuff since I was 12 in 1980 . Many years ago I had a tennis elbow issue so standard high rep pushups were not an option, I switched to time under tension, a set amount of time (Ive ranged from 2-5 min) and simply watch the clock, its not easy but its a tremendous pump, excellent results and a serious time saver. I use the same technique for every exercise I do now. I've come to find distraction is the best way to endure, music and envisioning success works best for me.
Hello, to you random person reading this comment i just wanna let you know that God loves you and you should also love yourself
This is really lovely. Thanks, Ryan!
Thk for sharing ur experience..... keep up that selfless spirit...am gonna give it a shot👏🙏
Excellent advice, I love not counting the reps as well. And I noticed the same with myself just focusing on my form. I strongly recommend it too!
yes, when at kettlebell class we mix it up on reps (ladders on exercise 10 down to 1 of various exercises, or simply 10, swings, 10 snatches x sets etc) which is hard to keep when other people are using less weight, then we'll do a single exersise for 5-10 minutes like snatch, or long cycle etc which forces you to slow down and keep a steady pace...i fine both work very well together..
Definitely gonna try it thanks man what ur saying makes alot of sense and this was my first video of urs that I've seen..I'm just starting to work out so thsnks
I believe Howard Cosell or another reporter, once asked Mohammad Ali how many sit ups he did during his workouts. Ali said, I don't know. I only start counting when I feel like I can't do anymore. I do not count either. I found I would cheat the form, to reach a number. I would prefer to do 3 excellent push-ups, than 20 half-assed ones. I also found the fun came back to exercising, when I stopped counting. Trust me it's hard to stop counting. I am a sales guy, and numbers are everything! But that is work. Exercising should be fun. If it's not fun, why would you want to do it? Keep it simple and fun, and you will never skip a session again. Thanks for sharing. Enjoy the journey, my friend!
This is a great way to begin getting the max out of each exercise. Especially when you have sort of plateau... I find that with abs especially as they get worked everyday, it is very hard for me to reach failure. So I slow down the contraction and work my breath (one breath per rep) until I can feel the muscle fatigue and then I try to do a "set" x "rep" . What I find is that this combination gives maximum effect. I don't do it all the time, but when I feel the reps going on forever. This combination rewires the way the brain is interacting with the muscle. The more you have to concentrate on the muscle you will find that small adjustments will allow you to do one or two more reps when you otherwise feel like you can't.
This makes perfect sense to me. I am glad that I watched this. In Qigong, the Chinese say Da Qigong or Play Qigong. I am 71 and constantly trying to do the most reps in the least amount of time, always or sooner, rather than later, results in an injury. In fact I have been in a prolonged rest stage and just doing qigong for a while to recuperate. If we make everything a practice or an art, then it becomes more enjoyable and being happy is at least a part of what makes life worth living. Happiness also comes from understanding, integrity and spiritual growth. We do not need to be the strongest or the fastest, just the best version of ourselves in each moment.
Great advice! Will be adding this new practice!!
Great information. Nice reset. Thanks.
I was skeptical when I scroll the youtube and saw your video (This one) yesterday. I was thinking that this is not true, with reps, not only you can count the movement, it will also help count how many you can do it. But, I also intrigued with it that I try it today with my Sit Up. And oh my God, it's work! Usually, when I do Sit Up, I always focus on my count that my body feel tired so easily. But when I adopt this method, I can focus on my legs muscle that even I thought the rep is not that much, like you said, but the impact is greater because, again like you said, I focus more on my muscle!
I also implement this on my Jogging before doing Sit Up. I always start with my timer for 30 minutes run. But I try not to and just run until the sun goes down. And again, I don't feel tired! It because I focus on my running that I don't feel my body heavy or something. Only after I saw the sun already down, I stop, and boy, I feel refreshed. And when I look at my watch to see how far did I go, it only 5,55km BUT the time show I almost run for 1 hour! It feels like, if I focus on my running instead focus on my timer, I can run every hour! Except if the body start to cry for stop, then I stop.
Anyway, I'm sorry for doubting the method. I can say, this method is one of the best method that I will used it everytime i do my exercises! Thank you for the video!