another question about failure

[jadakris31]

should you go to failure on every single set? or just the last one?

i have been going to failure on every set and my gains seems to have stopped.. especiallly on chest..

so for example if im doing flat dumbell press... and im doing 70's and i did it 6 times pretty good and i could do it again if i go real deep into my reserves and maybe a little spot.. but then there is no way i could do any more then maybe once of 75's...

so if i am trying to get mass and stregth what would i want to do...

alot of my friends/ with the same goals/ dont go to failure on every set - only on the last one for each excersise.. is this a better idea? or should i siwtch it up every few weeks just like my routine? thanks

 

[gopro]

How long have you been training?

 

[jadakris31]

about 2 years?

 

[Arnold]

and you have been going to failure on every set for two years???

 

[jadakris31]

pretty much...

 

[jadakris31]

mostly on chest .. biceps too.. yea pretty much everything... teach me

 

[gopro]

Originally posted by jadakris31
mostly on chest .. biceps too.. yea pretty much everything... teach me

Well, for your first year of training I probably would have kept you from going to failure at all, but just would have had you lifting more weight at each session. In your second year I would have had you begin to take the occasional set to failure. Now, in your third year you may need to back off a bit and recover before going back to failure training. For the next 4 weeks you should train using the same amount of sets, but take none of them to failure. If you can get 10 reps, go for about 8. Try to get a nice pump, but do not "go for the kill."

After 4 weeks begin taking the last set of each exercise to failure for about 8 more weeks. After this, you can go back to taking every set to failure, but if you do, you must lower overall volume somewhat to compensate for the harder work.

7-8 work sets is all you need for large muscle groups and 4-6 for smaller ones.

 

[jadakris31]

thanks alot.. ill start with that mentality next week...

so if i can do(dumbell bench press)
60 x 12 ... just do it 10 times...
65x10 .... just do it 8 times.. and so on?

thanks

 

[gopro]

Originally posted by jadakris31
thanks alot.. ill start with that mentality next week...

so if i can do(dumbell bench press)
60 x 12 ... just do it 10 times...
65x10 .... just do it 8 times.. and so on?

thanks

Pretty much yes.