Do you go to failure on everything or leave a few reps in the tank? Why do you think whichever one you typically do is better than the other?
Thank you -but always check what others say. I did change my mind on stuff fairly often here on AM and I'm not always right. You never stop learning!I would definitely listen to hairygrandpa he's one of the good guys....knows his stuff!!! I see your new here. Youll learn some good things from people on here...welcome!!!
^^^ I do both. Heavy days, I don't take it till failure. Hypertrophy days, I kick it up with failure on my last set. I do giant sets and supersets as well. I think, if you experiment a bit with a few techniques, you will know what your body responds to best.Here what is true for me. I trained for about a year, going with every set to failure, always. After a year, all gains and progress stopped. Nowadays I have "light" and heavy "days", meaning, some are "pump" days for the same muscle group with only 80% effort.
My answer: Do both.
Not all the time, only certain times. Do it too much and youll get an injury. Ive gotten a lot of injuries going too heavy , forcing the weight using other muscles, than my targeted muscle.Do you go to failure on everything or leave a few reps in the tank? Why do you think whichever one you typically do is better than the other?
So working each body pert to failure once every 3 months?Progresive overload dude. This means working to failure every 4 weeks at first, then as training age increases every 3 months. Research the term "progressive overload".
Joe Rogan is right.Thanks for The responses. The reason I ask is because I’ve been working out for 2.5 years now and I’ve pretty much taken every set to failure that entire time. I’ve seen a lot of progress from that (went from 160 lbs at 6’1 to 195 lbs, with 5-10 of those lbs being fat). But I was listening to Joe Rogan’s podcast and he mentioned talking to a guy who’s a renowned strength and conditioning coach and this guy taught Rogan that going to failure is not a good idea. He says the human body is not designed to push itself to its absolute limits over and over again and this practice can become counterproductive and just pretty much drain you. So now I’m wondering if I should chill out a bit and take it to failure way less often so my recovery will be easier and faster. One last interesting thing he talked about is break time between sets. He mentioned taking several minute breaks between sets so that way you enter every set 100% recovered. I guess he views this as the best way to get stronger, and getting stronger will lead the muscles to grow. Just some interesting stuff to think about. I’ll have to watch the video and find out the coach’s name.
Basically, you are always working to percentages based on your max. Starting at a level which you can easily complete, for 3 or 4 weeks, each week, you incrementally increase the resistance then deload for a week before starting the cycle over again but this time at a higher percentage. This way, eventually, you will naturally be working above your max and subsequently you re test and reset the values.So working each body pert to failure once every 3 months?
I havnt read that, so im not arguing with it. But I'm not sure I'd gain much doing it that way, at least not on volume workouts.
AaaaaahBasically, you are always working to percentages based on your max. Starting at a level which you can easily complete, for 3 or 4 weeks, each week, you incrementally increase the resistance then deload for a week before starting the cycle over again but this time at a higher percentage. This way, eventually, you will naturally be working above your max and subsequently you re test and reset the values.
Example 5x5 protocol for Benchpress 5rm (5 repition max) =200Ib:
1st mesocycle
W1 5x5 with 175Ib
W2 5x5 with 180Ib
W3 5x5 with 185Ib
W4 5x5 with 190Ib
W5 Deload 5x3reps with 100Ib
2nd mesocycle
W6 5x5 with 180Ib
W7 5x5 with 185Ib
W8 5x5 with 190Ib
W9 5x5 with 195Ib
W10 Deload 5x3 with 105Ib
3rd meso
W11 5x5 with 185Ib
W12 5x5 with 190Ib
W13 5x5 with 195Ib
W14 5x5 with 200Ib (you've just hit your 5rm for 5sets, deload then retest, then start again)
The example above may not be realistic for someone who has been benching for 3 or 4 yrs, and would probably need to start off at a lower percentage and then sharply increase in the final meso.
The idea of progressive loading at sub max effort is to induce physiological adaptation whilst mitigating CNS fatigue. By increasing the total volume (ie. Mass x frequency)each week you are conditioning your body to adapt (build muscle, increase motoneuron density, and increase glycogen storage).