On strength days (3 sets of 5) the first two working sets are only done to 5 reps.
If i can do more reps i wont, but im usually using a weight withing my 5rm anyway.
The goal with strength for me is the total load lifted as apposed to working the muscles to failure for hypertrophy.
If i take my first set to failure and say do 8 reps with total 100% effort, by my next set i might only be able to get 4, and 3 on subsequent sets due to muscle fatigue.
So i save to 100% suicide death lift effort to only the last set, once ive done my 3 sets of 5 reps anything else on that last set is a bonus, and therefore all my focus can be put into that last set. LIKE A FREAKING LAZZZEERRR BEEEAAAMM
when i run a periodisation program, as i get closer to a comp, ill do 3 weeks of 3 sets of 5, the last week is generally 100% effort, for each set. hoping to JUST make the last rep on the last set.On strength days (3 sets of 5) the first two working sets are only done to 5 reps.
If i can do more reps i wont, but im usually using a weight withing my 5rm anyway.
The goal with strength for me is the total load lifted as apposed to working the muscles to failure for hypertrophy.
If i take my first set to failure and say do 8 reps with total 100% effort, by my next set i might only be able to get 4, and 3 on subsequent sets due to muscle fatigue.
So i save to 100% suicide death lift effort to only the last set, once ive done my 3 sets of 5 reps anything else on that last set is a bonus, and therefore all my focus can be put into that last set. LIKE A FREAKING LAZZZEERRR BEEEAAAMM
lol when guys have the ability to do many reps but only do like what you said would be a joke, if they were to do 3x5 i would hope that they are weighted lol (unless they are like me and can only squeeze out 4 or 5 wide grip chins hahahahaha)I understand for strength training you do things like 3x5 and maybe leave a rep in the tank if necessary to help you progressively increase weight in future workouts, however I don't follow this approach. I prefer going to failure in most sets. I read on thread on bb.com where several over 40s blokes said they got their best results (physique wise) when they switched over to training to failure.
I find it odd when I read guy's logs that say
Chins 3 x 5
Dips 3 x 5 (or say 5x5)
Clearly they could be doing more reps in the earlier sets, but they're sticking to their plan. I'm not sure if it's the best plan, but obviously I'm no coach.
tbh iv never really looked into the 531 program... might have a read to gain a better understanding of how it worksIf you look at 531, the program is set out for the last set to give it more effort than the first 2, in that you perform maximum reps.
Blood and guts for body-builders is light sets and then 1 heavy set.
cbf looking any up.
But I have tried to go 3 sets to fail (100% effort) with like 5-6 movements, too much rest time/ energy loss = unsustainable
lol this is why i love the periodisation programming... one week 130 kgs can feel fkn heavy, then the next 140 can feel like a featherEither way, you must reach total failure in some way or another, in order for your body to go "OH SHIT, THIS IS HARD, I BETTER ADAPT BY GETTING BIGGER/STRONGER/FASTER" and make significant progress. Then afterwards you rape your mouth with as much food as possible.
On strength days (3 sets of 5) the first two working sets are only done to 5 reps.
If i can do more reps i wont, but im usually using a weight withing my 5rm anyway.
The goal with strength for me is the total load lifted as apposed to working the muscles to failure for hypertrophy.
If i take my first set to failure and say do 8 reps with total 100% effort, by my next set i might only be able to get 4, and 3 on subsequent sets due to muscle fatigue.
So i save to 100% suicide death lift effort to only the last set, once ive done my 3 sets of 5 reps anything else on that last set is a bonus, and therefore all my focus can be put into that last set. LIKE A FREAKING LAZZZEERRR BEEEAAAMM
Either way, you must reach total failure in some way or another, in order for your body to go "OH SHIT, THIS IS HARD, I BETTER ADAPT BY GETTING BIGGER/STRONGER/FASTER" and make significant progress. Then afterwards you rape your mouth with as much food as possible.
Either way, you must reach total failure in some way or another, in order for your body to go "OH SHIT, THIS IS HARD, I BETTER ADAPT BY GETTING BIGGER/STRONGER/FASTER" and make significant progress. Then afterwards you rape your mouth with as much food as possible.
yeah you dont have to, but you can, i wouldnt recommend it for squat or deadlift, but on bench i have done a supercompensation program where each session you push yourself to total failure with assisted reps. i hated it hahaha every set was hell hahaha but it worked (but saying that my bench is that shit anything would work LOLYou don't have to reach failure in some way to keep progressing.
LOL good oneIf you ain't scared of it, it ain't heavy enough LOL
If you ain't scared of it, it ain't heavy enough LOL
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