Training to failure explained.

[cole617]

I feel the only way to train for maximal growth & strength (for that matter) is to train to failure. Mike Mentzer & Dorian Yates were the first to touch on this; They pioneered the HIT training that is misread by most. They claim to do only ONE set per exercise, but in all reality they pyramid up & do only ONE set to failure. Its just that they only count that set to failure- as a working set. They (and I do too) feel that any set NOT performed to failure is sub-maximal & not enough to stimulate MAXIMUM growth & strength adaptations. This one set is usually -and should be- taken not only TO failure, but BEYOND- with advanced techniques such as drop sets, negatives & rest pause.
It is my feeling that only one set per exercise should be taken to failure- and most definitely BEYOND. Any repeat set to failure -I feel- is redundant & you will be risking the chance of injury & overtraining.
I pyramid my weight up to this final maximum-intensity set. My weights in the preceding sets are NOT light- they just are not taken to failure. I keep my sets increasingly heavier & go as close to failure on each set without actually going there- whilr trying to reach my target rep range. On my set TO failure, I hope NOT to reach my target rep range (usually 6-8); If I do, I will go heavier next time.
If you notice volume trainers like RONNIE COLEMAN have a tendency to get injured more because of the extreme pressure on their joints. RONNIE may lift 200lb DBs for 5 sets of 12 reps, but remember "heavy" is all a relative term. I feel he would be better off doing ONE set of whatevr reps he gets & then decreasing the lbs. 30-50% 2-4x in drop set fashion for his last set (ONLY TRUE WORKING SET). I feel this is the best way to get maximum growth & still stay safe joint & recovery-wise.
With this method, more is NOT better: Doing these methods for more than one set WILL lead to overtraining & possibly injury.
This method works no matter what rep range you are working on; Or if you are doing DC or any other training routine.

I hope I have been of some help


Cole617
__________________
"I'd rather be judged by 12 than carried by 6!"

[nextBIGone]

Well said.

[Dr X]

That's how I do it.

[cole617]

Thanks DRX- I knew we had similar feelings on the subject; I have read alot of your posts on BBB ( good stuff,bro)

Respect,
cole617

I had some people disagree on MaS with this theory , but when we got into a debate- it just got down to their OPINIONS; When on the other hand there is planty of evidence to prove...Training to failure & beyond -within reason- WORKS!