I am not training for any specific sport right now, and there’s really no goal I am chasing, physically. So when I work out, my goal is simply to make my body grow and get stronger.
That means picking a big movement, choosing the weight I feel like lifting (according to testing), and moving it fast. I’ve been experimenting a lot more with speed lately.
I get better hypertrophy results when I am moving a lighter weight more quickly than when I am moving bigger weights more slowly, at lower reps. Although of course there are those days when I feel sassy and move a lot of heavy weight just because.
Last night it was barbell front squats, which have had a great payoff recently.
I hit 48 reps with 165 in just over 9 minutes. A big density PR. Short, quick, effective, feeling great.