You Don't Need More Sets

If you're doing 4, 5, 6+ sets of every lift, you're wasting time, energy, and recovery.

You're not a pro bodybuilder. You're not a powerlifter trying to max out your strength.

You're a hybrid athlete. Or a hybrid style trainer, or a strength and conditioner, or whatever you want to call yourself if you don't like the word "athlete."

Point is, you need to be strong, powerful, and recovered enough to run, bike, or train again tomorrow.

So your lifting needs to be well thought out.

More Sets, More Fatigue

More sets doesn't mean more gains.

But it does mean more volume, which means more fatigue.

If your first 2-3 sets are focused, heavy, and done with intent, you've already triggered most of the stimulus you need.

Adding more sets just eats into your recovery and pulls from the rest of your training.

Hybrid athletes don't have that luxury. Every extra set in the gym can ruin your next run or ride.

What 2-3 Sets Can Do

If your week has 3+ cardio sessions, sub threshold work, long runs or rides, or Hyrox prep, your lifting needs to support that, not compete with it.

Your goal is strength and moving well. Not annihilating your chest with 6 sets of incline dumbbell press.

As long as they're done with real focus: controlled tempo, full range of motion, and high intent.

You don't need to be so sore you're walking down the stairs sideways to make progress.

Hit the weights hard, do it smart, and then let your body recover.

Lifting Is Just One Piece of the Puzzle

Too many hybrid athletes still train like bodybuilders and try to squeeze a full bro split on top of their endurance work.

You don't need more volume, trust me. You're under-recovering from doing too damn much.

2-3 sets per lift and 3-6 lifts per session is more than enough, if you're lifting with the right intensity.

Balancing lifting and running is hard. That's why Capacity Training does it for you.

It comes out on iPhone at the end of October.

Mike

P.S. If you'd like to try Capacity, reply BETA (iPhone only, free during beta, paid at launch), or join the waitlist for the public release.