Doing weights to failure
Discussion
Whenever I do weights I tend to do them to failure, e.g. 1st set bench press to failure (10 reps), 2nd set to failure again (7 reps), 3rd set to failure (5 reps).
Whenever I see other people write what they do, they tend to have a set number of reps per set - is there any reason for or against either way?
Ta
Whenever I see other people write what they do, they tend to have a set number of reps per set - is there any reason for or against either way?
Ta
The number of reps in a set really does depend what type of training you are doing. I generally do 8 reps per set, with a weight that's roughly 70/80% of my maximum 1 rep ability. I've never really trained to failure. I would advise that if you're going to failure on every set on every gym session, you are definitely running a high risk of overtraining and injury. Just be careful.
Ordinary_Chap said:
I go to failure each time. Seems to be the best way to stimulate growth.
I aim for 3 x 8 but I also aim that during the last set the last 4 reps or so are extremely difficult to complete.
Good stuff. I never manage to do the same number of reps on subsequent sets (unless I have a big break), do you reckon that makes a difference?I aim for 3 x 8 but I also aim that during the last set the last 4 reps or so are extremely difficult to complete.
Mellow Matt said:
Ordinary_Chap said:
I go to failure each time. Seems to be the best way to stimulate growth.
I aim for 3 x 8 but I also aim that during the last set the last 4 reps or so are extremely difficult to complete.
Good stuff. I never manage to do the same number of reps on subsequent sets (unless I have a big break), do you reckon that makes a difference?I aim for 3 x 8 but I also aim that during the last set the last 4 reps or so are extremely difficult to complete.
Yes, rest (sleep!) well and eat lots. Body needs to fix itself.
I train to failure and can often be heard giggling at the last couple of reps because I still find it funny to see that a weight I was happily lifting previously appears to have tripled in size.
It is fortunate that I train alone, at home.
I train to failure and can often be heard giggling at the last couple of reps because I still find it funny to see that a weight I was happily lifting previously appears to have tripled in size.
It is fortunate that I train alone, at home.
Mellow Matt said:
shouldbworking said:
Don't forget the caveat though - to failure is great, provided you allow sufficient repair time! doing it every day will result in an ouch moment
Yep, I'm trying not to work the same muscles more than once or twice a week, so hopefully that's ok.Mellow Matt said:
Yep, I'm trying not to work the same muscles more than once or twice a week, so hopefully that's ok.
In Ken 'Skip' Hill's Longevity DVD ( http://www.teamskip.net/longevitydvd/ ), he appears to advocate training once every 5 days. (Warning: turn speakers down during the menu. The music is too loud.) It seems to tally with the time it takes for full recovery with me at least.Mellow Matt said:
Ordinary_Chap said:
I don't think so. The point of failure is where most of the growth occurs it would seem.
Excellent, glad I've not been wasting my time then!Work through a few sets, warm up weight levels, gradually increasing to 1 or 2 reps on my maximum weight, then go back down to failure on the lower sets.
Definitely starting to feel some benefits, although its still early days on this regime.
Mellow Matt said:
Whenever I do weights I tend to do them to failure, e.g. 1st set bench press to failure (10 reps), 2nd set to failure again (7 reps), 3rd set to failure (5 reps).
Whenever I see other people write what they do, they tend to have a set number of reps per set - is there any reason for or against either way?
Ta
When you say to failure, do you have a spotter? Whenever I see other people write what they do, they tend to have a set number of reps per set - is there any reason for or against either way?
Ta
If not, get one. Makes a lot of difference IMHO.
One thing you can do is a pyramid system to failure as well i.e. 5kg then 10kg, then 12.5kg then 15kg until you get to the weight that you can't even get a single arm curl. Then you drop the weight by 2.5kg each side, and try again, to failure. Then drop the weight again and so on until you get back down to the starting weight. It's rather funny when you are struggling to bench 40kg at all as you hit the last of the pyramid sets... Oh, and you do these reps without a break in between, you just start, add the weight, crash, and start dropping the weights. Do this properly and you'll struggle to use your arms the next day.....
Jasandjules said:
When you say to failure, do you have a spotter?
If not, get one. Makes a lot of difference IMHO.
One thing you can do is a pyramid system to failure as well i.e. 5kg then 10kg, then 12.5kg then 15kg until you get to the weight that you can't even get a single arm curl. Then you drop the weight by 2.5kg each side, and try again, to failure. Then drop the weight again and so on until you get back down to the starting weight. It's rather funny when you are struggling to bench 40kg at all as you hit the last of the pyramid sets... Oh, and you do these reps without a break in between, you just start, add the weight, crash, and start dropping the weights. Do this properly and you'll struggle to use your arms the next day.....
Interesting, might try that, thanks. I don't have a spotter as I do it at home with free weights; I'll probably end up caving my skull in at some point, but hey, no pain no gain!If not, get one. Makes a lot of difference IMHO.
One thing you can do is a pyramid system to failure as well i.e. 5kg then 10kg, then 12.5kg then 15kg until you get to the weight that you can't even get a single arm curl. Then you drop the weight by 2.5kg each side, and try again, to failure. Then drop the weight again and so on until you get back down to the starting weight. It's rather funny when you are struggling to bench 40kg at all as you hit the last of the pyramid sets... Oh, and you do these reps without a break in between, you just start, add the weight, crash, and start dropping the weights. Do this properly and you'll struggle to use your arms the next day.....
I've seen excellent strength gains by doing less than 2 hours a week.
Workouts no more than 40 minutes, eat right and get plenty of rest.
But in those 35-40 minutes train bloody hard and dont waste your time on doing set after set that you quickly get bored of.
Get in - train hard - get out and then plenty of rest.
For gaining strength you really really dont need to be doing more than 2 hours a week.
Workouts no more than 40 minutes, eat right and get plenty of rest.
But in those 35-40 minutes train bloody hard and dont waste your time on doing set after set that you quickly get bored of.
Get in - train hard - get out and then plenty of rest.
For gaining strength you really really dont need to be doing more than 2 hours a week.
CHIEF said:
I've seen excellent strength gains by doing less than 2 hours a week.
Workouts no more than 40 minutes, eat right and get plenty of rest.
But in those 35-40 minutes train bloody hard and dont waste your time on doing set after set that you quickly get bored of.
Get in - train hard - get out and then plenty of rest.
For gaining strength you really really dont need to be doing more than 2 hours a week.
I do similar although I do 4, 40-50 minute sessions and have seen huge increases. So I'm closer to 4 hours than two hours.Workouts no more than 40 minutes, eat right and get plenty of rest.
But in those 35-40 minutes train bloody hard and dont waste your time on doing set after set that you quickly get bored of.
Get in - train hard - get out and then plenty of rest.
For gaining strength you really really dont need to be doing more than 2 hours a week.
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