1 set to faliure

**steel** · 01-19-2006, 02:03 AM

what do you guys think of doing 1 set to faliure of every exercise i use in one session. does anybody ever train like this? i want to use the next 5 or 6 sessions to 'kick start' my training. only been back into it last couple of weeks and not lifted for the past couple of days as iv been busy at night although i did get a cardio session in. would this 'shock' my muscles as i usually do 3 sets of 10 reps or is it just a stupid idea? been training on and off for about a year, lost a bit of strength from when i was at my best about 4months ago.

exercises are:

bench press
fly
upright row
bent over row
shoulder press
dumbell curl
hammer curl
tricep extension
squats
SLDL
Dead Lift

**Adamjs** · 01-19-2006, 04:48 AM

Try westside for skinny bastards

**steel** · 01-19-2006, 06:46 AM

cheers - good article

**CowPimp** · 01-19-2006, 09:32 AM

Honestly, if you are just starting back or starting lifting for the first time, then 3 sets of 10 is going to shock the Hell out of your muscles regardless. I wouldn't bother with HIT principles just yet.

Check this out while you're at it:
Designing a Full Body Routine

**gopro** · 01-19-2006, 12:07 PM

I would start back with 2-3 sets of 10, not to failure and work with that for 4-6 weeks. Then you can switch to a 1 set to total failure program and use THAT for another 4-6 weeks before switching again.

**furion joe** · 01-19-2006, 02:13 PM

Originally Posted by CowPimp

Honestly, if you are just starting back or starting lifting for the first time, then 3 sets of 10 is going to shock the Hell out of your muscles regardless. I wouldn't bother with HIT principles just yet.

Check this out while you're at it:
Designing a Full Body Routine

Originally Posted by gopro

I would start back with 2-3 sets of 10, not to failure and work with that for 4-6 weeks. Then you can switch to a 1 set to total failure program and use THAT for another 4-6 weeks before switching again.

If you are just getting back into training than it would be a better idea to ‘coax’ your muscles by the training stimulus rather than trying to fry them all at once.

In addition to what the others have mentioned:

I would go so far to say that you could go a bit higher in your reps at first (12-15), in combination with low sets (1-2), then as your mechanics (form) improve, add more sets (2-3), and use lower reps (8-10), accumulating into a program that causes you to ‘fail’ for that one set in the 8-10 rep range, and it would be a good idea to utilize the first two sets as warm ups and than take the last set to failure.

Each segment of training is a process (a building block) that takes your body to the next level, the period of training to failure. As you progress and as your consistency improves, gains in size and strength will follow…

**steel** · 01-20-2006, 01:52 AM

thanks everyone for your help, im going to forget about training 1 set to faliure for now. i think im going to try 2 sets of 12 for the first couple of weeks and work on my form.

**myCATpowerlifts** · 01-20-2006, 02:25 PM

Originally Posted by Adamjs

Try westside for skinny bastards

Holy shit! I wish I had a 37 in vertical...

**Adamjs** · 01-20-2006, 11:19 PM

White men can't jump. Hell they even made a movie about us being so bad at it.

If you haven't tried the program you should give it a shot - I find it a really good balanced program with volume and Hit all sort of thrown into one. I find it much better (functionality strength-wise at least) than steel's all out till failure idea.

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