Q&A Forum

No, once you notice that you are losing control or your reps are getting "sloppy" - end your set. We prioritize form over everything. FORM IS QUEEN. Improper form can lead to injuries, so it's not worth the extra one or two reps. As you continue to progress and your strength and control increase, your reps will increase. But always stop the exercise (or lower the weight if possible/you have options) if your form is faltering. It is recommended to use lighter weight if this occurs frequently, until your strength increases.

Once your muscle fatigues and you can't push through any more reps (make sure it's your body quitting - not your mind), that set is done. Log your reps, and that is now your goal to try to beat over the coming weeks. The recommended rep ranges are simply targets.

No. You should never static stretch before lifting. Static stretching elongates and relaxes the muscle. This is the opposite of what we want the muscle to do within the workout, and can hinder our strength and ability to lift. Instead, we incorporate Muscle Activation, as you can see listed at the beginning of your workout. We prime the muscles to be ready to add weight/resistance. It is, however, recommended to use a foam roller before every lift.