A case for not going 100% when exercising
Look around the fitness industry and you'll see lots of examples of people pushing to their absolute max in their training. In this article we're going to explain why it's probably not a good idea to do this in the majority of your training. Of course there are times to go 100% (or close to it), but today we're talking about why it shouldn't be the majority of our training.
Before we go on it's worth bearing in mind that this explanation shouldn't be taken as literal truth. It's more of a useful narrative to help us to understand that it's a good idea to avoid going 100% all the time. It's a narrative that should be refined over time.
To have this discussion, we're going to use the simple example of a squat because it's relatively easy to understand, but this concept applies to all movements and exercises.
The first thing that we need to consider when having this discussion is that for any given movement and any given body there is an optimum set of physical attributes and an optimal extent to which each is developed. This could include a range of factors, but we'll just consider strength. When squatting, this would include the strength of the quadriceps and glutes (again, this is a highly simplified example aiming to make a broader point).
The next thing that we need to consider is that for almost all combinations of the individual person and a given movement, that person will not be optimally developed for the movement. More than that, the relative attributes won't be developed evenly. Using the squat as an example, it's common for people to have overdeveloped quadriceps relative to the glutes (again, massive simplification).
In this situation, if the person works out mindfully with great technique and within their limits, it is possible to develop the necessary attributes in such a way that their weaknesses develop to match their strengths. However, as soon as we start regularly training near our maximum this is no longer the case. When regularly training near our maximum we actually exacerbate the difference between our strengths and weaknesses. Let's look at how that happens.
When we are training 100% (or near to it) we are using all our existing capabilities to their greatest extent. In the example of the squat we mentioned earlier, the glutes might be capable of producing 4 units of force, while the quadriceps might produce 8. Working at our max, they will each produce 4 and 8 units of force respectively. The problem arises in that this sends a message to our body that the quadriceps are most important. Because the body wants to allocate resources where they are most needed, it allocates most resources to making the quadriceps stronger and less to making the glutes stronger. This exacerbates the original imbalance.
While exacerbating physical imbalances is a problem because it takes us further away from the optimal mix of attributes for that person for that given movement, it's not the only problem. A follow up problem relating to technique also arises. This is sometimes less obvious with a simple movement like a squat than it might be with a more complex and dynamic movement like an olympic lift, but we'll persist with the same example.
For well balanced attributes for a given person performing a given type of squat there will be an optimal technique. However when these attributes are imbalanced, a different technique will make best use of these imbalanced attributes. In the example of the dominant quadriceps this might include shifting the weight forward onto the toes. If this person practises near their maximum all the time, they will by default practise the technique that is currently best suited to their imbalanced attributes. This reinforces a technique that serves them well now, but makes it harder to learn the technique that would serve them best in the future.
So to sum this all up. Everyone has imbalances in their physical attributes (at least relative to the optimal mix for any given movement). Train regularly near our maximum and we reinforce these imbalances as well as develop techniques that suit those imbalances. Both of these things allow short term progress but inhibit long term development, at least without backing right off and starting again for the beginning.
By all means, train hard some of the time, but be mindful of whether your trading away your long term progress for short term success.
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