Repetições até à falha (RTF)

Definition

RTF significa fazer reps até não conseguir uma limpa; útil com parcimónia em hipertrofia, caro em compostos pesados.

💡 Coaching-oriented definition: connect the idea to a programming decision (volume, intensity, nutrition or recovery).

Why it matters

• Shared coach ↔ client language
• Helps prioritize plan levers
• Avoids context-free internet protocols

How to apply

1. Explain it in one sentence
2. Track one variable for 2–4 weeks
3. Adjust if performance, adherence or recovery slip

Common mistakes

• ❌ Stacking too many methods at once
• ❌ Ignoring sleep, protein and technique
• ❌ Copying protocols without scaling

Takeaway

Repetições até à falha (RTF) only matters if it helps you decide what to do this week, at what dose, and how to measure it.