Attention people who train for strength

[7asssa7]

One trend that you should be noticing right away from these two studies is that the most critical factor in increasing muscle protein synthesis, both immediately after training and for the 24 hours that follow, is to take all sets to muscle failure.

That is the only way to recruit all of the fast-twitch muscle fibers and instigate enough metabolic stress. These data finally shut up all those strength-training experts who will
try to tell that you shouldn’t train to muscle failure at least not on most sets. They claim that it leads to over-training and it can actually interfere with strength and muscle growth.
 Of course, the first thing that you’ll notice about most of these so-called experts is the fact that their upper arms barely measure 15 inches. And if their lack of muscle mass doesn’t tip you off, then that kind of nonsensical reasoning about muscle failure tells you right away that this “expert” does not understand the basics of muscle physiology and more specifically, never learned about the size principle. It also tells you that they haven’t been paying attention to the newer research that has been conducted, such as these two studies.

[7asssa7]

The take-home point here is that to maximize muscle growth you definitely need to perform more than one set per exercise, but whether you train in the 8- to 12-rep range or the 20- to 30-rep range doesn’t really matter, as long as you take each set to muscle failure.

[DerekEt]

The take-home point here is that to maximize muscle growth you definitely need to perform more than one set per exercise, but whether you train in the 8- to 12-rep range or the 20- to 30-rep range doesn’t really matter, as long as you take each set to muscle failure.

Please. Just stop....

[murlocman]

http://www.flexonline.com/training/t...-lifting-heavy


good read

very good read, so as long as you train to muscular failure then your using all your fast and slow twitch muscle fibers, all the more reasons to train to muscular failure no matter what the rep range

[7asssa7]

very good read, so as long as you train to muscular failure then your using all your fast and slow twitch muscle fibers, all the more reasons to train to muscular failure no matter what the rep range

That is what I think too. I definitely question the idea of performing straight sets only. Arnold and other bodybuilders always utilised rest-pause, drop sets etc

[7asssa7]

Please. Just stop....

With all respect. If it is not failure that stimulates growth, what then?

If I can curl something for 12 reps on the 1 st set before reaching failure, 12 reps on the second and 11 reps on the 3rd set, why should you not try and do more reps and fail?

[DerekEt]

You're right,I grew from 127-215 pounds by aliens, there is no way to grow not training to failure.

[7asssa7]

You're right,I grew from 127-215 pounds by aliens, there is no way to grow not training to failure.

I am here to learn. So all you needed was progressive overload within your rep range and straight sets?

[DerekEt]

Yea.I mean it's not like in an entire ~2 years of training I somehow didn't hit failure, or didn't use dropsets, or rest pause, or other random techniques. But they were all "experiments" that didn't last long. I literally added like 75 pounds to my bench press hitting failure less times than I can count on one hand. Saying it's "necessary" is ridiculous.

[7asssa7]

Yea.I mean it's not like in an entire ~2 years of training I somehow didn't hit failure, or didn't use dropsets, or rest pause, or other random techniques. But they were all "experiments" that didn't last long. I literally added like 75 pounds to my bench press hitting failure less times than I can count on one hand. Saying it's "necessary" is ridiculous.

I have started your routine and have already done 3 days, so today is my day off. When an exercise calls for 8-12 reps, how should I approach it? How do I progress? Can I also add drop sets, rest-pause here and there?