Fatigue and sets
- 04-24-2011, 05:27 AM
- 04-24-2011, 10:56 AM
Yes, failure sets, especially larger movement failure sets, place a large strain on the CNS.
There's a couple simple tactics you may want to consider:
Volume and intensity are inversely related. As intensity increases volume should decrease, and vice versa.
Never perform 2 CNS workouts 2 days in row. Separate your CNS work by at least 1-2 days of rest or metabolic work.
Day 1: CNS work - heavy lifting, plyometrics, sprinting, etc.
Day 2: Metabolic - Non- sprint conditioning, general prep work, etc.
Day 3: Rest
Day 4: CNS work
- 04-24-2011, 06:56 PM
Thanks,I try and figure something out.I've been doing this for along time.
I always try to lift more weight every week and think i hold off for two weeks.
I do a 4/8 of say squats and usally always have to force last one on 1st set and do it for the next 3 sets.
Been doing this actually on everything.
On top of hiit post and intense morning training.
Morning is just bag and some conditioning like push-ups and abs.but alot more.
04-24-2011, 07:15 PM
There are very, very few sets that I take to absolute failure. On critical lifts, I'll do my first 2-3 sets normally and then go all out the last set, but that is, at the most, a total of 4 sets per session. The main lifts I take to full failure are DB presses and DB rows. Everything else is cut off a rep or two short of total failure.
M.Ed. Ex Phys
04-24-2011, 08:01 PM
I've been working on it.My new routine has alot of a set style of 10,10,8,8 more or less drop sets i add alittle weight each time.
Only taking around 45-60sec rest.Enough to catch breath and add weight.Sometimes longer if got to go to bathroom.
So when i start to struggle on rep should i drop weight and finish reps or start next set with lighter weight??
04-25-2011, 12:10 PM
I end my non-olympic/explosive lifts when technique starts to break down, whether: shoulders start to come apart to complete a bench press rep, back rounds during rows, need to over-arch my lower back to complete an overhead press, etc.
04-25-2011, 07:42 PM
Did that today.Starting to get good at finding right weight.
does rest/pause tax cns to much?Say i fail on rep 7 of 8 or 10 and rest 15sec and finish out.
I felt alot better post lifting hiit hill sprints were alittle rough so was morning conditioning but got though it with not to much post fatigue.
05-01-2011, 05:51 PM
I rarely if ever go to failure except on my conditioning stuff, but that is more conditioning and not regular style lifting.
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