Weight progression...failure every set?

[Matt_B]

Should I be going to failure at every set? For example, yesterday I did my Push day and on bench press (3 sets x 8 reps) I did 185 x 9 (fail @ 10), 185 x 8 (fail @ 9) and 185 x 6 (fail @ 7), respectively. So, should I decrease weight on the last set to ensure I get 8 reps or just go at 185 until I get at least 8 or more on all sets?
Follow up: Let's say I can get 10 or more on my first set of 185, 9-10 reps on my second set of 185, but I've fatigued myself for the last set and I can only get 6-7 reps. Should I not go to failure on my first two sets so I can stay in my goal rep range or should I move up in weight to stay at 8 reps on the first two sets and decrease weight for the last set or what??????

[Gollum]

There are a few schools of thought on this. Some people believe that you should train to just shy of failure, like you're doing. Others will say to train to failure. Personally I would say if you are following a low volume routine you should probably go to failure. Not beyond, as in no forced reps or partials, just to failure. So if you're doing 3 sets of bench for chest and thats it (which I think is great) then I dont think you would overtax yourself going to failure. If you are following a higher volume routine and doing 3 sets of 3-4 exercises for chest you may want to stay a rep or two shy of failure.

For some people going to failure all the time is too much for them. If you are gaining weight and getting stronger than what you are doing is working. If not, it may be time to change something.

It seems like you have a good handle on what you are doing. Dont be too concerned about reps. Yes, you should have a goal but dont stop just because you hit a certain number. It is normal to be fatigued on your third set. So if you get 10,8 and 6 I think thats great. Whether that is to failure or one rep shy of it, still great. So next time you get 12, 10 and 8. Now its time to add some iron to that bar, which may knock you back down to 10,8,6. And on we go up and up in weight.

What I would not do is take it easy on your first two sets just so you can hit 8 reps on the third. To failure or not you have to train hard to get results.

[Defiant1]

*opens mouth to speak, raises finger.......*


Gollum said it all.

What he said. ^^^^

[Gollum]

Originally Posted by Defiant1

*opens mouth to speak, raises finger.......*


Gollum said it all.

What he said. ^^^^

***faints***

[Zensuji]

Originally Posted by Gollum

***faints***

*slaps face*

[midway]

"Personally I would say if you are following a low volume routine you should probably go to failure. Not beyond, as in no forced reps or partials, just to failure."


lately ive been doing partials on certain excecises....pec deck, dumb rows, dumb curls. it seems to be effective: what is the reasoning behind not doing partials and forced? Am i compromising myself.

[Gollum]

Originally Posted by midway

"Personally I would say if you are following a low volume routine you should probably go to failure. Not beyond, as in no forced reps or partials, just to failure."


lately ive been doing partials on certain excecises....pec deck, dumb rows, dumb curls. it seems to be effective: what is the reasoning behind not doing partials and forced? Am i compromising myself.

Not necessarily. For the post in question I was giving a very general guideline. Like if someone came up to me randomly and said "Should I do forced reps?" my initial response, without any further information, would be no. I wouldnt suggest an intensity increasing technique without more information. Off the cuff I would say go with straight sets

The original poster mentioned that he has been training just shy of failure. So in that case, if he were to change and go to failure I would leave it at that. I wouldnt jump from non failure training to intensity increasing techniques in one go. Perhaps when the gains subsided I might give them a try.

In your case, you have obviously experimented with straight sets and partials and found that you get good results from using partials. That's great! Keep it up. I use rest/pause myself and I gain from it. Someone else might burn out with it. Now, if you are using forced reps and partials and NOT gaining then we have a problem.

While I see no problem in doing a partial or two at the end of a set, or even throwing in a static, I would only do this if you're using low volume. If you're doing high volume it might be too much. Doing 20 sets for chest with 3 partials or forced reps at the end of each set sounds like a recipe for disaster unless you are among the chosen few.

We can theorize all we want but the real proof is:

1. Are you getting stronger consistently?
2. Are you gaining weight at a steady pace?

If the answer is Yes to both questions you're fine. If not, you may want to take a closer look at your training, diet and supps.

[Defiant1]

Originally Posted by Gollum

We can theorize all we want but the real proof is:

1. Are you getting stronger consistently?
2. Are you gaining weight at a steady pace?

If the answer is Yes to both questions you're fine. If not, you may want to take a closer look at your training, diet and supps.

I would add in the case of this site-are you getting bigger or moving your body in the direction you want (more cut etc).

[midway]

cool replies....I do notice strength gains after doing some forced/partials. I usually hold off until the end of my workout, then in an effort to completely exhaust any remaining fiber, I blast out some partials, and in the case of curls I'll do some cheating (a little sway). Sometimes I'll go really slow on the negative part of the rep at the beginning of the set....thats a neat trick ive found.

But to be honest though I dont seem to be gaining too much mass...im almost sure that its my diet though....i have the tendency to eat not enough and be full. But the strength gains tell me that i'm gaining muscle.

My situation is : i fluctuate between 212 and 222, and im pretty lean. Id guess that my real muscle gain is in the 5 pound range over the last couple months, but its hard to tell with the fluctuation, i guess because of the water weight.
thanks for the input.
mid

[Kane Fan]

I avoid failure and I recomend the same to others