Getting stronger comes down to one main thing.
Overload.
If you don't overload your muscles... test your coordination... make your heart pound...
Your body won't change.
This is one reason why "cardio junkies" don't get the results they want.
Consistently jogging at the same pace won't cause your body to adapt or change (quite the opposite actually).
The same is true with strength training...
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If you don't change up the workout...
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If you don't lift for more reps...
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If you don't try to go heavier...
You're body won't change.
Listen... movement is great no matter what. But you're here because you want to get strong.
Let's get strong.
What Is The 2 To 3 Rep Rule?
The 2 to 3 Rep Rule states:
When you're working out... and you're busting out reps... and you get to the point where you're brain yells at you to stop... rest... and shake out.
Don't.
Brace up. Grit your face. And knockout 2 to 3 more reps.
Why Should You Use The 2 To 3 Rep Rule?
The idea behind 2 to 3 more reps is overload.
If you want your body to adapt and change...
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Get stronger
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Lean out
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Get faster
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Hold on longer
You need to progressively overload your body and tell your brain to build (activate) more muscle fibers.
There's a bro-science myth that says something like...
When you're really tired... you still have 50% more energy in the tank.
I don't know if there is any "study-based" evidence to back this up... but I do know you can always push a little harder.
And that is exactly what the 2 to 3 rep rule is designed to do... get you in the habit of pushing a little harder... a little longer.
When To Be Careful With The 2 To 3
When you're rocking out reps with a heavy weight of some sort... and you clearly feel your form is breaking down...
I recommend NOT to use the 2 to 3 rep rule (unless you're experience).
Don't put yourself in the position of getting a stupid injury.
It's never worth it.
How To Use The 2 To 3 Rep Rule In Different Scenarios
Before I close this post out... let's just look at scenarios where you can use this because it applies more than you think.
Strength Training
Obviously... "repping" out any exercise... the 2 to 3 rule applies.
Time based exercises like holding:
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Planks
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Hollow holds
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Hangs
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Squat holds
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Overhead holds
Any hold... extend that hold time 5 extra seconds if you can and if the workout allows it.
Running
Here's how I like to do this with running.
It doesn't work well when you're just doing steady state jogging.
But what you can do is... after your jog and you're body is all warmed up... end with 5 or so 30 second sprint-style intervals.
Get your heart rate up.
Bring it down.
Give it the run around.
Stretching
Be careful when you're pushing stretches.
It's very possible to injury yourself if you extend too far.
When it comes to stretching... I recommend you just sit in the stretch longer and let your body try and open up further.
Want To Learn More Powerful Fitness And Strength Hacks?
The 2 to 3 rep rule is just one "trick" up my sleeve that can help you get better results.
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I hope the 2 to 3 rule helps you get more from your workouts and better all around results.
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