Does anyone here do this? With 3 sets, the first set feels like a glorified warm-up.
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One set to failure
Does anyone here do this? With 3 sets, the first set feels like a glorified warm-up.
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they still do warmup sets moron
So? Everyone doing 3 working sets is doing warm-ups
I simply stated that the first working set feels like a waste of time
It's because it is. You might as well just go to failure on the first set and make it as intense as possible.
I've been watching Mentzer videos and the Arnold documentary series, okd school stuff. It's really heart warming to see the photos of Mentzer with Yates, after Mentzer was messed about in 1980, and he bore some grudges forever, at least he lived to be vindicated.
100%
>at least he lived to be vindicated
by who a bunch of brown dyels on an imageboard? thats grim kek
No dude, by Dorian Yates
oh so the guy who started the mass monsters nope you're wrong he wasn't aesthetic any moron can do that with 10 grams of roidsplus he's dyel now arnie moggs him
Increase weight until it doesn’t feel like a waste anymore but I don’t think it’s an issue. Last set should be till failure before that can be pre exhaustion
>So? Everyone doing 3 working sets is doing warm-ups
I don't warm-up. Warm-up is a state of being. I go straight into my working sets because I'm ready to go.
Look into DC training, Fortitude training, or blood and guts.
I'm loving Fortitude. One set to failure per muscle group, three times per week, with rotating set types for a variety of stimulus.
3 sets to near failure.
This is what i do
>warm up lower with lower weights
>set 1 & 2 working set
>set 3 amrap
>if many reps go up in weight next time
do you lower the weight on set 3? I just barely make it to my reps on working sets with usually no reserve reps in the tank
>>set 1 & 2 working set
If you're not going to failure, these are just glorified warmup sets.
Fix your cadence. The goal of exercise is not to do as many reps or sets as possible but to recruit and fatigue as many muscle fibers as possible. To do this efficiently you need to eliminate momentum and manage your range of motion to guarantee that you muscles are under a constant load. 4 seconds for the concentric and 4 seconds for the eccentric are just about right to eliminate all momentum.
>4 seconds for the concentric and 4 seconds for the eccentric are just about right to eliminate all momentum
so silly
>mfw 10 reps will take 80 seconds
>mfw you don't listen to a metronome while lifting
I read somewhere that the optimal time under tension for muscle growth is something around 40-50 seconds which is around 8-12 reps if you assume most people do 2-2 reps and no these weird 4-4's.
Same. I do 2 sets and 3rd is amrap.
If 3rd set is 5+ reps I add weight next time.
Yes, I do.
my workout is just one rep of each lift
Can anyone explain me how these high intensity programs are supposed to work ? For example if my working weight on bench 180 lbs, should I do one set of 180 with as many reps as possible or should I do it as slowly as possible ? Or should I try benching 220 lbs with all my strength and call it a day ?
you literally cant train to maximum failure without a spotter. you need to squeeze out not just the positive moving part of the lift but also the static hold AND the negatives.
right, very few people actually lift to failure like mentzer and yates were doing it.
I read that for natural lifters, just lifting to positive failure is fine.
you read wrong, do your iso holds. The weighted stretch is the largest driver of hypertrophy.
https://www.bodybuilding.com/content/ask-the-muscle-prof-what-technique-produces-craziest-growth.html
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9436038/
https://pubmed.ncbi.nlm.nih.gov/31984621/
https://forums.t-nation.com/t/loaded-stretching-the-secret-hypertrophy-method/281130
thanks guys
The idea of those training methods goes like this:
>train muscle to failure (maybe beyond)
>muscle could not perform adequately and now has experienced a stimulus that demands improvement
>stop training that muscle and rest
>muscle recovers and supercompensates
>after recovery, repeat with slightly higher load or more reps
>stack the effect over time
>wa la
There's debate over the benefits of adding more stimulus (e.g. does greater stimulus like five sets to failure create supercompensation proportionally large enough to justify the recovery demand).
In more tangible terms, you're aiming for at least one set to failure. If you want to do it Mentzer style, you'd also most likely do negatives and statics to maximize that one set. For practicality, most people will just add sets or other intensity methods that build up the stimulus without needing a super in-tune, dedicated, ever-present spotter. Or you can just do less work more often.
For your working weights question, hypertrophy seems to be achievable anywhere in the 5-30ish rep range, depending on your conditioning (i.e. don't do 30 if you're gassing out instead of hitting muscular failure). For "bigger" compound lifts like bench, squat, barbell rows, etc, I like to use heavier weights (6-10 reps at failure), and then for "smaller" isolations like laterals, curls, etc, I'll go lighter, more like 12-20. Personal preference, really, and the exact numbers don't matter much.
For what it's worth, I'm gaining right now by training to positive failure and no further three times per week. I've also gained while training to positive and then negative failure once per week. It's a spectrum: more stimulus per set means fewer sets and longer recovery, and vice versa.
I actually do listen to a metronome while lifting. I got an app on my phone. It's really helpful.
Good summary anon
>With 3 sets, the first set feels like a glorified warm-up.
Then do the first set to failure too? Use a rep range instead of a fixed goal and you can take every set to failure. For example, if you aim for 8-12 reps then you could take all sets to failure and get something like 11,10,8, then next session do the same weight to failure again but this time you could get 12,11,9.
Recommended metronome app for iOS?
Mike Mentzer was a moronic tweaker who convinced people he was smart by being condescending and you're moronic if you follow his advice. You're double moronic if you do it while natty.
Is AMRAP just going to or near failure? Im Doing 5x5 and I swear it mentally feels like being lazy doing 5 reps then resting for 90s seconds. I wonder if it would help to go to or near failure on that 5th set or if Id be messing with the program by modifying it
I train till 0-1 rep to failure every set after warm up except for exercises where it’s unsave (I have a home gym and no spotter) or injury chance is too high eg neck. After failure I attempt for the last set per exercise 1-5 stretched partials. Would love to do negatives but no spotter. Because it’s so intense my volume is low with about 9 sets per muscle per week. The results are better than when I trained with more volume and less intensity. I was actually in constant overtraining without gains after first few years. So more Rest but also higher intensity did it for me