GoodFriday: On pushing hard, over-optimization, & rest-pause reps

Happy GoodFriday!

Here’s something I heard, thought, and did this week.

Something I Heard: Pushing Hard

“The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else."
— Arnold Schwarzenegger

Something I Thought: On Optimization

You don’t need to optimize everything. You just need to do the thing.

In a world obsessed with hacks, systems, and perfect routines, it’s easy to fall into the trap of over-optimization.
“What’s the best workout split?”
“Should I eat in a 6, 8, or 10-hour window?”
“Am I sleeping with the right light settings and supplements?”

That kind of thinking can paralyze you. It sends the message that what you’re doing isn’t enough until it’s perfect.

But perfect isn’t the goal, progress is.

The basics done consistently will always outperform the “perfect plan” you never start.

So today, instead of chasing optimal, chase done. Show up. Train hard. Eat real food. Sleep. Repeat.

It doesn’t have to be the best, it just has to be real.

Something I’m Doing: Rest-Pause Reps

This week I’ve been using rest-pause sets in my training, and it’s been an interesting mix up for volume and intensity, especially when lifting solo.

Here’s how it works:

• Pick a weight you can do for ~8–10 reps

• Take it to technical failure

• Rest 15–20 seconds

• Go again to failure

• Rest another 15–20 seconds

• Go again

That’s 3 mini-sets packed into one. You reach muscular failure multiple times, accumulate more high-quality reps, and maximize training effect without needing a spotter.

Why it works:

• More time under tension

• High motor unit recruitment

• Safely pushes past fatigue thresholds

• Efficient for muscle growth when you're short on time

I’ve been using it on machines, DBs, and even isolation work. It's brutal, but effective.

Until next week!

-Cameron Harn