I've come to realize that it doesn't matter what type of workout you do, but just how hard you do it.
So i'm thinking that maybe i can do some not so dangerous lifts always to failure since that means i've worked so hard and therefore i cant go any longer.
So should i just do this no matter what kind of workout i do or should i be satisfied with following a certain number or reps and sets?
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02-16-2011, 10:40 PM #1
- Join Date: Oct 2010
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Should i just always go to failure?
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02-16-2011, 10:48 PM #2
with dangerus lifts, i presum u refer to compound lifts like squat and deadlift? (if not plz explain) how do u plan to work all the muscles these lifts work with alternatie excercises? as much as its a question about working to failure, its also a question about working out efficiently.
following a certain number of reps and sets without caring about wheather u reach exhaustion would be mongoloid.Mächtiger als du denkst, Mutterficker.
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02-16-2011, 11:07 PM #3
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02-16-2011, 11:14 PM #4
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02-16-2011, 11:36 PM #5
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02-16-2011, 11:43 PM #6
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02-16-2011, 11:44 PM #7
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I talked to my friend Kyle Witherspoon (you can look him up if you want, he's going for heavy weight pro this year) He said to go to failure every set...push your body as hard as you can with every exercise you do.
If you're doing say 4 sets with heavy weight...do em until your body can't do another set...take a break and do another set until you can't do it.
His quote "You're trying to push your body as far as you can, why would you stop when you know you can get another few reps and push it that much more"
http://www.kylewitherspoon.com/
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02-16-2011, 11:47 PM #8
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02-17-2011, 06:13 AM #9
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I use a system of RPE (rate of perceived expenditure/effort) to know when to squat because I rarely have a spotter. Because I work out in the morning my energy levels fluctuate.
Basically it works like this, pick your reps and go through your warm up and ramp up as usual, once you hit a weight that you think took 9/10 of your effort drop the weight (5%/7%/9%) lower numbers for less volume and high intensity, high percentages for more volume and less intensity. Work at that weight doing as many sets as you can until you hit a 9/10 again. A 9/10 is usually when you have probably 1 more rep in the tank.
This works well when you don't have a spotter and when you have varying energy levels day to day. If you have a spotter and always the same amount of rest, water, and pre-workout in you I would recommend to go to failure.
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02-17-2011, 06:56 AM #10
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Its the last few reps which make the difference, when your pushing out them last 2 reps, thats whats tearing the microfibres which repair bigger and whats also straining your CNS to promote a better connection in the area to add more strength and power.
Its when people try to lift what they can't lift anyway and have extremely bad form when they get injured.
the last rep of each set you want to be where the weight is stuck halfway and your straining to try and finish the rep (as long as ur not straining enough for headaches and stuff)
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02-17-2011, 07:07 AM #11
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02-17-2011, 07:09 AM #12
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Most - not all - will disagree with the going to failure every set.
Newbies tend to have no issue, because they aren't even pushing enough weight to be detrimental. over time with increased loads, going to failure becomes increasingly harder on the nervous system, joints, ligaments, etc etc and it burns a body out.
It is easier to go to failure every set, on a lower volume workout. If you are doing high volume, I'd suggest straying from failure all the time.-
Alchemist of Alcohol
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Journal: http://forum.bodybuilding.com/showthread.php?t=126418493
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02-17-2011, 07:40 AM #13
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Increased to-failure training requires inverse adjustments in intensity and volume. Chazzy pointed out that the risk of over-exertion and injury increases with time.
Bodybuilding is 60% training and 50% diet. Yes that adds up to 110%, because that's what you should be giving it. Change the inside, and the physique will follow.
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02-17-2011, 08:56 AM #14
I also think that it is hard for a lot of beginners/novices and maybe even some intermediates to really grasp what training to true failure is. I know there have been plenty of times where I feel I pushed a particular set to failure but if someone was there holding a gun to my head you know damn well I could get another rep or 2. I think keeping a rep or 2 in the tank is often the best way to go but pushing yourself to absolute failure on occasion has its merits as well.
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02-17-2011, 09:06 AM #15
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I go to failure pretty much on every set.
I am on a 5 day split so only hit each muscle group once a week.
I probably wouldn't go to failure on every set like I currently am if I was hitting each muscle group more than once a week however.Admin @ No Bull**** Bodybuilding: ********.com/nobull****bodybuildingverified
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02-17-2011, 10:00 PM #16
partly i strongly dont agree. while joint and tendon problem are more like to appear with heavyer weight yes, joints, tendons and muscels are three different things. while u eke out that last repp and ur muscle is about to rip, it doesnt mean that ur tendon or joint is about to rip at the same time. they could have 20 repps more in them before taking damage, or they could already have suffer damage half way thru the set.
the danger is if during this last repp, ur form derail and u strses joints & tendons in bad ways. if u work to failure (and at any other point in ur traning) make sure u use safe form. not necesarily proper, but safe.Mächtiger als du denkst, Mutterficker.
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02-21-2011, 01:05 AM #17
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Good info everyone.
My goal is to get big, isnt it everyone's? lol
I like to do HIT and X-centric workouts almost every day i work out. But not for every muscle during that day. Just for some compound and iso lifts.
I dont feel overtrained or hurt or anything however. Just have felt something on my shoulders on chest day but nothing serious. And it might be from form too.
So they say not to do HIT to often or work to failure too often but is that for everyday you workout? Or for a certain muscle group?
Cuz i work back and chest twice a week. and legs once. I like to go to failure on some sets. I like to do xcentric mostly. But never have felt overtrained. Real sore. But not hurt.
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02-21-2011, 07:14 AM #18
I dont buy that for one minute. If youre not forcing your muscles to change, why the hell would they? Our bodies are very resilient to change, if youre not pushing your limits, you wont make serious gains, its that simple really.
GO TO FAILURE
It wont hold you back, it will help you grow.
Its going past failure that needs to be limited, as this can quickly lead to over training if done too often.
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02-21-2011, 07:21 AM #19
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wtf is x-centric?
It is saying don't go to failure all the time. Failure on a couple sets is fine. As loads continually increase, it is perpetually harder on your system.
Going to failure on a 135lb squat isn't as taxing on the system as a 315lb squat to failure.
Shut
The
F*ck
Up.-
Alchemist of Alcohol
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Journal: http://forum.bodybuilding.com/showthread.php?t=126418493
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02-21-2011, 11:15 AM #20
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Couple sets of every exercise or of every workout? or of every week?! :0
Well maybe its true for people who have been doing it a long time. But ive just been doing it for about 2 months the going to failure part. and weight lifting about 8 months.
But i guess its true that even though you are big, your nervous system is still vulnerable.
OH! And x-centric is Eccentric lol the Lowering part of an exercise
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02-21-2011, 11:18 AM #21
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02-21-2011, 12:03 PM #22
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02-21-2011, 12:10 PM #23
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02-21-2011, 12:12 PM #24
really depends how long youve been lifting. it will create a more anabolic response as long as ur in a calorie surpluss, but is also more taxing on the joints, ligaments, and tendons which do not grow as muscles do.
Exercise Physiologist
M.S. - Exercise and Sport Physiology
West Chester University of Pennsylvania
B.S. - Kinesiology
University of Maryland
*Note: I am in no way, shape, or form suggested for anyone to do anything. Anything I post is purely based off of my own personal experience and opinions. If you decide to follow or do anything I say, that is of your own free will and not my suggestion.*
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02-21-2011, 01:24 PM #25
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Its a figure of speech really, but what i assume he meant is for example doing drop sets after initially hitting failure at a given weight, or once reaching concentric failure you can have a spotter help you, or completely do, the concentric portion of the lift and you do a slow negative.
As previously said failure training has its place and imo should be used sparingly, not all the time. I used to train to failure on all sets but found it much more efficient to go for a certain weight and rep total, then trying to beat that next workout, in other words progressive overload. Also everyone responds different to training methods so just see what works for you.
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02-21-2011, 02:57 PM #26
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02-21-2011, 03:02 PM #27
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02-21-2011, 03:13 PM #28
Nah, you'll probably overwork yourself that way. As long as your increasing the weight with good form, you're doing great.
Personally I started doing squats/legs 2x a week: Light day, Heavy day. The only time I go to "failure" is on heavy day for my (3) work sets. And by failure I mean I know if I did 1-2 more reps I'd likely have to dump the weight. The light day is great because all I do is concentrate on form. Hell, I'll rep out sets of Back Squats and SLDLs at 135 and 185lbs just to perfect the form along with Front Squats at 115, then go hard and heavy on Calves. Squats and Deads are too dangerous and too taxing on CNS in my opinion to go "balls to the wall" absolute failure everytime. I wouldn't wanna be that guy that fainted under the bar.Last edited by k9pit; 02-21-2011 at 03:58 PM.
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02-21-2011, 03:17 PM #29
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02-21-2011, 04:44 PM #30
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