Repetitions, Sets , Poundages

AusieG · 05-11-2008, 03:14 PM

Hey guys i was jus wonderin wat everyone does as far as sets and reps and weight, i was doin 3 sets for a while and id add weight each set, id do 10-12 reps but i couldnt do each one to failure and then add more weights ,my form was jus gettin really shitty on the last set and i wasnt feelin it where i wanted to, then i started doin 4 sets, 12, 10 ,8 and 6 reps adding weight each set, but then i noticed that the first set wasnt total failure and the last one i did alot of cheat reps, now i think im gunna keep the weight the same for 4 sets and do as many reps as i can with strict form prolly something like 12 for the first then 10, 8, 6 with only about a minutes rest inbetween. Jus wonderin wat u guys do and wat u think of this style.

**Built** · 05-11-2008, 05:35 PM

Failure training is overrated as a deliberate modality, IMO, because over time the CNS "learns" to crap out before you hit muscle fatigue, in a sense acting as a circuit breaker. Because of this, over time failure training will, by definition, prevent you from optimizing your training.

I use a variety of rep ranges. 5x5s for heavy compounds and 3x8-12 for accessory/isolation work isn't a bad way to go.

AusieG · 05-11-2008, 05:51 PM

how many reps away from failure should u train to when training for muscle size(bodybuilding)?

**Built** · 05-11-2008, 05:57 PM

For muscle size, eat more and use the rep ranges the way I described.

Seriously, read this: TESTOSTERONE NATION | World's Largest Bodybuilding and Weight Loss Underground Nation

I have a published lifting split that's set up this way if you'd like to see it.
Got Built? » Baby Got Back
Wanna Be Big Bodybuilding: Articles by MariAnne Anderson

Witchblade · 05-12-2008, 10:18 AM

Quote:

Originally Posted by Built

Failure training is overrated as a deliberate modality, IMO, because over time the CNS "learns" to crap out before you hit muscle fatigue, in a sense acting as a circuit breaker.

The reverse is also true. You can teach your body not to prematurely block by training to/near failure. This is true for the CNS and 'that reflex that prematurely stops muscle contraction' (reciprocal facilitation?).

I agree that training to complete failure is overrated though.

Protheus · 05-13-2008, 03:31 AM

Bit of info here:

Differential effects of strength training leading to failure versus not to failure on hormonal responses, strength, and muscle power gains -- Izquierdo et al. 100 (5): 1647 -- Journal of Applied Physiology

05-11-2008, 03:14 PM	#1
AusieG Registered User Join Date: Apr 2007 Posts: 26	Repetitions, Sets , Poundages BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Hey guys i was jus wonderin wat everyone does as far as sets and reps and weight, i was doin 3 sets for a while and id add weight each set, id do 10-12 reps but i couldnt do each one to failure and then add more weights ,my form was jus gettin really shitty on the last set and i wasnt feelin it where i wanted to, then i started doin 4 sets, 12, 10 ,8 and 6 reps adding weight each set, but then i noticed that the first set wasnt total failure and the last one i did alot of cheat reps, now i think im gunna keep the weight the same for 4 sets and do as many reps as i can with strict form prolly something like 12 for the first then 10, 8, 6 with only about a minutes rest inbetween. Jus wonderin wat u guys do and wat u think of this style.
AusieG Registered User Join Date: Apr 2007 Posts: 26

05-11-2008, 05:51 PM	#3
AusieG Registered User Join Date: Apr 2007 Posts: 26	how many reps away from failure should u train to when training for muscle size(bodybuilding)?
AusieG Registered User Join Date: Apr 2007 Posts: 26

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05-11-2008, 05:35 PM	#2
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 716	Failure training is overrated as a deliberate modality, IMO, because over time the CNS "learns" to crap out before you hit muscle fatigue, in a sense acting as a circuit breaker. Because of this, over time failure training will, by definition, prevent you from optimizing your training. I use a variety of rep ranges. 5x5s for heavy compounds and 3x8-12 for accessory/isolation work isn't a bad way to go.

05-11-2008, 05:57 PM	#4
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 716	For muscle size, eat more and use the rep ranges the way I described. Seriously, read this: TESTOSTERONE NATION \| World's Largest Bodybuilding and Weight Loss Underground Nation I have a published lifting split that's set up this way if you'd like to see it. Got Built? » Baby Got Back Wanna Be Big Bodybuilding: Articles by MariAnne Anderson

05-13-2008, 03:31 AM	#6
Protheus Registered User Join Date: Mar 2008 Location: UK Posts: 38	Bit of info here: Differential effects of strength training leading to failure versus not to failure on hormonal responses, strength, and muscle power gains -- Izquierdo et al. 100 (5): 1647 -- Journal of Applied Physiology