I’ve been lifting for a few years, initially focusing on strength but recently shifting to hypertrophy with more isolation exercises. I’ve been using high-rep (10-30) sets for exercises like biceps curls, triceps extensions, calf raises, etc., with a focus on stretch-mediated hypertrophy and double progression. So far, I’ve made good progress.
However, as my strength has increased, I’ve started experiencing discomfort during sets. For example, with biceps curls (15-20 rep range, lying on a decline bench for added stretch over the shoulder joint), the stretch becomes progressively painful around rep 10, reaching 8/10 discomfort by the target rep range. It always feels like the “good” kind of pain, and the discomfort dissipates immediately after the set. I don’t feel traditional fatigue—just an uncomfortable stretch. After 3-4 sets, I get huge pumps, which feel great.
As an amateur coach myself, I wouldn’t ask a client to push past around 3/10 pain. In my own training, I’m wondering if it’s okay to push through this discomfort to continue progressing.
Question: Is this where the “no pain, no gain” mentality comes from, or is there a better way to approach this? Is there a downside to pushing through this discomfort, or would it be better to adjust the rep range down while increasing the number of sets? I’m not concerned about injury, but I want to make sure I’m training smart.