Going to failure vs stopping short
- 03-27-2018, 10:26 PM
- 03-27-2018, 10:34 PM
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.Life is fair it's your expectations that aren't.
03-27-2018, 10:49 PM
03-27-2018, 10:57 PM
03-27-2018, 11:23 PM
Personally, i go to failure most of the time and go through short periods of about an 80% workout. Typically right in tje middle of each period of low and high rep periods.
03-28-2018, 02:26 AM
03-28-2018, 03:54 AM
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03-28-2018, 09:57 AM
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.
03-28-2018, 03:13 PM
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".
03-28-2018, 04:20 PM
03-28-2018, 04:33 PM
Its not entirely true that you have to be stronger (by upping weights/progressive overload) to grow. Look at a gymnasts body. You go constantly heavier, while I go either slower with the same weights -and/or do more reps over time (with the same weights). I up the weight when I can control it at TUT 4.1.1 for 10+ reps.
As long as you are young, keep doing what you want. Injuries heal fast and your body will forgive the torture, LOL. For me old fugger, going heavy is not the way. I may already look like I bench 500lbs, the truth is, I do push-ups instead of benching (but very slow, elevated and nipples touching floor).
In short: You can look strong -but not lift heavyazz weights.
Life is fair it's your expectations that aren't.
03-28-2018, 06:32 PM
03-28-2018, 07:55 PM
Example 5x5 protocol for Benchpress 5rm (5 repition max) =200Ib:
W1 5x5 with 175Ib
W2 5x5 with 180Ib
W3 5x5 with 185Ib
W4 5x5 with 190Ib
W5 Deload 5x3reps with 100Ib
W6 5x5 with 180Ib
W7 5x5 with 185Ib
W8 5x5 with 190Ib
W9 5x5 with 195Ib
W10 Deload 5x3 with 105Ib
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).
03-31-2018, 07:22 PM
Lots of good info above.....
Also worth defining failure. Most people on most exercises can perform at least one or two reps extra with bad form (for example, i have a strong lower back and with long femurs my hips will start to come up first on heavy squats, that allows me to use my back more and get the weight up, however, my legs which are the target arent getting any more from that so i stop as soon as that starts to show itself). I personally just go to technical failure as opposed to complete failure.......
04-01-2018, 11:24 AM
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