This workout approach upgraded my routine

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I made this app because I wanted to share the to-do list system that has helped me stay accountable and get things done.

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Effective reps.

It's the concept that is completely transforming my workouts.

Instead of counting reps from the start of a movement, I only count when I actually feel the rep. Not when the rep necessarily hurts, but when the rep becomes a grind just to get.

I've taken this concept from Athlean-X, and ever since, I've been feeling sore again the next day—and more importantly, I feel like I’m making real progress.

I now aim for 20 effective reps per workout in every session.

//How I make it work

Here's the simple formula in order:

1. Push to true failure — stop only when you know your form will break down on the next rep
2. Rest for about 15 seconds
3. Go again – Now, every rep from here counts toward your effective reps goal
4. Repeat steps 2 and 3 until you hit your target (e.g., 20 effective reps)

Now, just apply it to all of the workout movements you do for your workout session!

It's straightforward and is making all the difference for me!

//Things to consider

Safety

Since I primarily do calisthenics, training to failure is less risky.

With exercises like push-ups, the floor "catches" me when I fail.

But when lifting metal—like bench pressing—you're responsible for catching the bar. So, if you're lifting external weight, it's a good idea to have a spotter or use dumbbells for safety, especially with this workout approach.

Pushing vs. pulling movements

Pulling exercises allow you to push a little further by using momentum when it comes to pushing to failure, while pushing exercises doesn't really allow that.

So, when kick-starting pull-ups (let's say) for effective reps, you can maybe hit 10 perfect form reps and stop there. But, it's a pulling movement so you have the option to push a few more reps in by using a little of 'kipping', allowing you to get as close to failure as possible.

Just mentioning that here because there is that option for pulling movements that you can take advantage of. Again, not as much for any pushing movements like the push-up or squats.

Since adopting this approach, I'm again feeling soreness (results? progress?) like never before.

Give it a try for your next workout and I'll bet you'll feel the difference!

Short and sweet.

— Renz