Train Smart, Not Easy: The Sweet Spot for Building Muscle at BARCH
"Finding the Sweet Spot: Training at 8/10 Intensity/load at BARCH Richmond"
When you train at BARCH, every session has a purpose. Whether you’re lifting weights or pushing it on one of our conditioning machines, training at the right intensity is essential for progress. Aiming for the sweet spot of an 8/10 effort is how we build strength, endurance, and consistency over time. It’s tough enough to stimulate change without risking burnout or injury.
But why is 8/10 intensity so effective? Let’s break it down with science.
What Does 8/10 Intensity Mean?
An 8/10 intensity is challenging but manageable. Here’s how it applies to different parts of your training:
🏋️♂️ For Weights:
You should lift a weight that makes the last 2 reps of a set feel tough, but you could still squeeze out one more rep with good form if necessary.
This concept, known as "Reps in Reserve" (RIR) or training close to failure, has been shown to optimize muscle growth.
Scientific Backing:
A study in the Journal of Strength and Conditioning Research (2016) found that training with 1-3 reps in reserve produces similar hypertrophy (muscle growth) compared to going to failure, while significantly reducing fatigue.
Researchers also noted that training too far from failure (e.g., stopping with 5+ reps in reserve) leads to minimal muscle activation and less growth stimulus.
🚴♀️ For Conditioning:
An 8/10 effort means pushing hard enough that your heart rate and breathing increase significantly, but recovery takes about 15-20 seconds.
This intensity keeps you in the "threshold zone", where your body efficiently builds cardiovascular fitness and muscular endurance.
Scientific Backing:
A study in the European Journal of Applied Physiology (2011) highlighted that training at a submaximal threshold (80-85% max effort) improves aerobic capacity and endurance while reducing the risk of overtraining.
For high-intensity intervals, the optimal work-to-recovery ratio is 1:1 or slightly higher for sustainable improvements (e.g., 15-20 seconds recovery for a 30-second effort).
When We Push to 10/10 Effort
There are times when maximum effort is required:
Max Testing in Weights:
Testing your 1RM (one-rep max) is when we push for 100% effort to measure strength. This should only happen occasionally, as going to failure too often can lead to central nervous system fatigue.
Study Insight: The Journal of Sports Sciences (2012) recommends max testing no more than 1-2 times per training block to avoid overtraining and ensure recovery.
Max Conditioning Efforts:
During sprints or finishers, we might push for all-out effort. This triggers adaptations in anaerobic systems and builds mental resilience.
Study Insight: Research in Medicine & Science in Sports & Exercise (2018) shows that short bursts of maximum effort improve anaerobic capacity and speed without requiring frequent high-intensity sessions.
Why 8/10 Intensity is the Sweet Spot
For most sessions, staying at 8/10 intensity delivers the best results:
Maximizes Hypertrophy and Strength:
Training close to failure activates high-threshold motor units, the largest and strongest muscle fibers responsible for growth.
Research Insight: A 2021 meta-analysis in Sports Medicine found that training at 70-85% of your 1RM (roughly an 8/10 intensity) is ideal for building strength and size.
Prevents Burnout:
Consistently training at maximum effort increases the risk of fatigue, injuries, and plateauing.
Research Insight: Studies in the Journal of Applied Physiology (2015) confirm that sustainable intensities, like 8/10, allow for frequent training while minimizing overtraining risk.
Improves Cardiovascular Fitness:
Pushing to 80-85% of your max heart rate during conditioning builds endurance while avoiding exhaustion.
Research Insight: The American College of Sports Medicine suggests training at moderate-to-high intensity (75-85% max heart rate) for optimal aerobic and anaerobic improvements.
Practical Guidelines for Hitting 8/10 Intensity
Here’s how to know you’re training at the right intensity:
In the Weights Room:
Your last 2 reps feel hard but doable.
You have 1 rep in reserve.
You maintain good form throughout the set.
On the Conditioning Machines:
Your effort leaves you breathless, but you recover in 15-20 seconds.
You could sustain the same effort for multiple intervals without needing a long break.
Wrapping It Up
At BARCH, we don’t just want you to show up—we want you to train smart. By focusing on 8/10 intensity, you’ll get stronger, fitter, and more confident without risking burnout. Remember, the last few reps or those last few seconds of an interval are where the real progress happens.
And when it’s time to push to 10/10, you’ll be ready, because your training has prepared you to handle it.
Got questions about training intensity? Chat with one of our coaches during your next session, and we’ll help you find your sweet spot.