Diminishing Returns

One reality about working out is that your muscles cannot perform indefinitely--even with plenty of rest in between sets. The fact that you tire as the workout goes on will manifest in your inability to perform at the same level. In other words, you will reach a point in your workout when the effort you expend yields less results. When you reach that point depends on several factors--whether you are working one or more muscle groups, how long you rest in between sets, whether you are bulking or cutting, etc.

Here is an example of diminishing returns:

Set 1: x weight, 15 reps
Set 2: x weight, 20 reps
Set 3: x weight, 25 reps
Set 4: x weight, 17 reps
Set 5: x weight, 12 reps

As you can see, Set 4 is the point of diminishing returns in this example. While everything else was static, you were not able to continue your progression to more and more reps with each set. Note that diminishing returns is not confined to repetitions. You can have diminishing returns on the amount of weight you lift or even the time in between sets.

Identifying the point of diminishing returns is an important part of strength training. You need to know when your body is tired, when you can push it further and when you need to stop immediately due to fatigue and exhaustion.

I will probably take more measurements within the next week. I have been trying to restrict my caloric intake even more and push myself harder at the gym. Today was chest and it is already sore. I'll be sure to post results.

Until then..