Quality > quantity. Junk reps costs us time—they can potentially drain recovery and increase injury risk Quick rep audit: - Can you feel the target muscle working? (If not, you’re just moving, not training.) - Are you hitting full range of motion? - Are you pausing for a clean half-second at the end range—or bouncing in and out? - Do the last few reps feel hard enough that you naturally slow down and grit a little? Did you know replacing junk reps with quality can halve or even quarter workout time? If you had to rate your rep quality from 0–10… 0 = cardio with weights 10 = every rep firing the full forest of muscle fibers Where would you score yourself and why?

At this age, building muscle to look and feel better relies on quality (vs qty). Do this when you weight lift: 1- pause for half a second at the end range of motion; no more bouncing in and out of reps; the pause, then powering out of the end range encourages more muscle fiber recruitment and power 2- aim for 10- 20 reps where intensity means you are having to struggle through the burn through the last 2 reps while still maintaining good form

The fastest way to build muscle is about working smarter not harder — it’s about how close you’re lifting to failure. That effort can be measured by Reps in Reserve (RIR) — the number of reps you could do before your form breaks down. You’ll know you’re close enough when: - That last rep slows down - The burn hits - You can see it on your face Aim to finish each set feeling like you maybe had one or two good reps left — no more. It takes some practice and a few form tweaks, but this small shift can double or even triple your ROI accelerating muscle growth. How close to failure have you actually been lifting lately?Drop your honest RIR estimate below ⬇️