Do y'all rep to failure on your last set or just do a set amount of reps. I've been repping to failure but I don't know if that will lead to muscle exhaustion.
(1) studies show that 1-2 RiR achieve practically the same results (RiR = reps in reserve)
(2) going to failure in every set may cause too much fatigue accumulation and may actually be detrimental in some circumstances mostly related to volume and recovery.
(3) proximity to failure and volume are closely related, the lower the volume the closer to failure you should take your sets, and the higher the volume the less need to do so.
(4) you need to go to failure every once in a while to be able to judge when you are close to failure and predict your RiR more accurately, people tend to overestimate their proximity to failure.
(5) beginners don't need to get as close to failure to see good gains like intermediate lifters do or specially advanced lifters.
So with these caveats, my recommendation is to take your sets to 1 or 2 RiR, and maybe your last set of every exercise to failure or use a high intensity technique like drop sets or rest pause.
SN: This all applies to hypertrophy, if you are looking for strength gains primarily (ex powerlifter) then taking your sets to failure is actually counterproductive and should be avoided.
Canadian_Kev
:
I rep till near failure. I try to do at least one set to failure. I also have a goal that once I can hit a certain amount of total reps in a session, then I up the weight and start over again. To each is own, but I like this method. Gives a chance to always progress.
p.bxtrm
:
Only way to know is to try it and see.
I do all my sets to failure, I can handle it. If I couldn't I wouldn't.
The boring answer to everything in the gym is don't do it because it fit someone else, do what fits you.
pah68
:
My last set or two are generally to form failure and depending on the movement, sometimes complete failure. When I stop progressing it's time for a deload
trimo2020
:
agreed with everyone above. you should also practice how to fail and bail when needed for barbell squats or barbell bench. failing a weight and putting it down on your chest isn't bad at all and then flip the plates off. so don't put in the safety clips for benching
Nedj1
:
since it is really hard for me to tell when I am at 3-2-1 RIR, I go all in at every set.
to medigate the systematic fatigue, I do a deload week. meaning: after 4-6 weeks training look at how many sets your doing at what weight and cut everything in half for that deload week.
* some will just rest during that week and do active recovery but I find it harder on the consistency
LizLifts24
:
I do but sometimes I doubt my failure so I lower the weight and do more reps. Like for me failure is it’s painful and I can’t get that weight up again
VillainousEverAfter
:
I always do three sets with a goal of getting to 10 reps each. Once I hit that, I go up in weight to the point of where I can do a minimum of 4 reps. Mostly because keeping it technical helps keep me on track, but also because I don’t have any specific goals outside of being stronger and continuing to workout as I age. I know if I go to failure, it wears me out and takes me longer to recover. Consistently increasing weight with a steady pace over time has kept me going for a long time now.
15 comments
(1) studies show that 1-2 RiR achieve practically the same results (RiR = reps in reserve)
(2) going to failure in every set may cause too much fatigue accumulation and may actually be detrimental in some circumstances mostly related to volume and recovery.
(3) proximity to failure and volume are closely related, the lower the volume the closer to failure you should take your sets, and the higher the volume the less need to do so.
(4) you need to go to failure every once in a while to be able to judge when you are close to failure and predict your RiR more accurately, people tend to overestimate their proximity to failure.
(5) beginners don't need to get as close to failure to see good gains like intermediate lifters do or specially advanced lifters.
So with these caveats, my recommendation is to take your sets to 1 or 2 RiR, and maybe your last set of every exercise to failure or use a high intensity technique like drop sets or rest pause.
SN: This all applies to hypertrophy, if you are looking for strength gains primarily (ex powerlifter) then taking your sets to failure is actually counterproductive and should be avoided.
I do all my sets to failure, I can handle it. If I couldn't I wouldn't.
The boring answer to everything in the gym is don't do it because it fit someone else, do what fits you.
to medigate the systematic fatigue, I do a deload week. meaning: after 4-6 weeks training look at how many sets your doing at what weight and cut everything in half for that deload week.
* some will just rest during that week and do active recovery but I find it harder on the consistency