m^_-rK

So, for about the past 6 months or so i've been working to failure on every set when working out, which has given me some good results, however i've been looking around on several different websites to try and figure out which would be better, working to failure on every set, or working to a set amount of reps (6-8 since i'm going for mass), and working to failure on the last couple of sets.

And well, different sites seem to say different things, so i really don't know which to go with...

So i thought, where better to ask than here since you guys (i'm guessing lol) are a lot more experienced than me.

So what should i be doing, working to failure on every set? Or working to a set amount of reps hitting failure on the last couple?

Thanks in advance.

madman911

I do not recommend working to failure on every set. Working to failure is not necessary for inducing muscle growth. Going to failure on a regular basis will exhaust your central nervous system, which will manifest itself as loss of strength.

Periodization is the key to consistent gains. You should hit your muscles with 3-4 week phases that focus on a specific type of stimulus. A good program to begin with is triphase training, you can download a book describing the system here: ::: Scivation Books :::

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DJSTARER

well said.


I don't have much to add except the fact that this question is VERY dependent on one's experience, diet, sleep schedule, goals, and overall volume. If your volume is less, you can, in theory train every set to failure. I have a friend who does 3 work sets with 1 warm-up set, three times per week... and that's it. He goes to failure on all worksets.

Personally, I go to failure on 1-2 worksets under the 6 rep range, and will go to failure on all sets in the 10-12 range without having any issues with overdoing things. But then again, I only do 2 real exercises during each of my sessions.

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My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

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Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

m^_-rK

Ok, thanks for the help guys, and cheers for the download madman =] appreciated.

But is there any breif way of describing 'periodization'? its a word i keep coming across, but what is it?

madman911

Look at the tri-phase system that I sent you the link for. You can see that it is broken into three phases, we could also call these 'periods'. Each phase, or period, is emphasizing a different type of stimulus: In phase one of the system volume is the focus, in phase two the emphasis is on moving heavy weight, and the third phase is based on increased frequency (hitting each muscle group 3X per week). Then there's a one week rest period. There are many other approaches to periodization, but triphase is a great system to start with.

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IMPC 2007 Open Division Champ

Never underestimate the power of the bandana.

DJSTARER

"Periodization" by DJSTARER:


The change (addition or subtraction) of one of many formalized stimuli in training, through time.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

Ikaika

fyp.

__________________
No supplement can make up for the lack of a strong work ethic.

madman911

__________________
Millennium Sport Technologies Sponsored Athlete
http://www.millenniumsport.net

IMPC 2006 Novice Division Champ
IMPC 2007 Open Division Champ

Never underestimate the power of the bandana.

DJSTARER

bah! HA HA


again... what does fyp mean?

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

Grunt76

You know your sh**

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Ikaika

Fixed Your Poast

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No supplement can make up for the lack of a strong work ethic.

powerman2000

X1,000,000



I will add that brief bouts of planned overtraining should be included in a periodization program of training, just like planned deloads should also be done.

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Best BP 507 lbs *competitive*
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My workout log http://www.ironmass.com/forums/showthread.php?t=6247

DJSTARER

I'll make my own breakfast... thank you.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition