The two most important variables that determine the effectiveness of your lifting routine are technique and intensity.
One: Technique
Technique refers to the proper form and execution of a lifting exercise. It involves using the correct body mechanics and muscle activation to perform the exercise safely and effectively. Good technique is essential to prevent injury, maximize muscle activation, and achieve optimal performance and results. Poor technique, on the other hand, can lead to muscle imbalances, joint pain, and decreased performance.
We want to maximize technique in everything we do.
Technical failure vs. Muscular failure
Technical failure: the point at which you can no longer perform any more reps of an exercise while maintaining proper form and technique.
Muscular failure: the point at which you can no longer perform any more reps of an exercise, even with poor form or compensation(s).
At no point in training should you take a movement past technical failure.
We won't always take a movement to technical failure, but staying mindful of technical failure allows you to train within reasonable limits to avoid overtraining or injury. It also helps to ensure that you are developing the intended muscle groups effectively and efficiently, which can will result in improved progress, particularly over the long-term.
In contrast, muscular failure will increase your risk of injury and may not be as effective at building strength and muscle.
Two: Intensity
Intensity, on the other hand, refers to the amount of weight lifted or the level of effort exerted during a lifting exercise. It is a measure of the resistance or load placed on the muscles during the exercise. Intensity is a critical factor in muscle hypertrophy, strength, endurance, and a host of other fitness adaptations.
Increasing intensity over time is a great method of ensuring progress.
However, we never want to increase intensity at the expense of proper technique.
Technique Before Intensity
It's important to note that perfecting exercise techniques should always come before an increase in the intensity of the exercise. This means that you should prioritize the proper form and execution of an exercise before increasing the amount of weight or level of effort.
By prioritizing technique and gradually increasing the intensity over time, you can achieve optimal results, minimize the risk of injury, and improve your overall fitness and health.