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Weightlifters: Do you push to failure on each set?

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platinumike

Platinum Member
Sometimes im not sure if Iam lifting too hard or if I should be lifting until I cant lift anything more. I figured I'll just do 4-6 reps of something I can only do 7-8 reps of, and then push to failure on the last set. Also another thing I wonder is if for instance you do back and biceps on the same day. Is it best to do a bicep excercise then a back then a bicep. Or do all bicep excerscises then do all back excercises.

And...if you could tell me if this is a good routine(been using it for a few months now)

day 1: back & biceps
day 2: legs
day 3: triceps & chest
day 4: shoulders and deltoids
 
I usually do the last set as an Eccentric set, which leaves me almost totally beat. The other day, I had trouble carrying a gallon of milk home after hitting the gym.
 
Intensity you do not have to worry about, just make sure you give yourself enough time to recover.

As for the failure thing, it depends on what type of program you want to do and what your goals are.
 
Originally posted by: F22 Raptor
Intensity you do not have to worry about, just make sure you give yourself enough time to recover.

As for the failure thing, it depends on what type of program you want to do and what your goals are.
Click to expand...

My goal is to just get big and muscular, Im eating alot, and trying to gain weight. Tone is good but I know I have to get big first before I get tone.
 
Originally posted by: platinumike
Originally posted by: F22 Raptor
Intensity you do not have to worry about, just make sure you give yourself enough time to recover.

As for the failure thing, it depends on what type of program you want to do and what your goals are.
Click to expand...

My goal is to just get big and muscular, Im eating alot, and trying to gain weight. Tone is good but I know I have to get big first before I get tone.
Click to expand...

Then get rid of your isolation days and exercises. Stick with compound exercises and concentrate on form. I would lift monday wednesday and friday, monday I would focus on bench and squat, wednesday deadlift, maybe some olympic work and core work, and friday squats and bench. Focus on form then add the weight later. You'll see much more sucess with getting muscular and big by eating big and lifting big (when you get form down) then by doing body building sculpting exercises that are probably not the best for you anyway without being experienced enough to know what to do.
 
I usually don't...I vary my routine a lot, so maybe once a week I'll completely exhaust myself on a set. Usually I'm doing something that's just barely doable for a full 8 or 10 reps. I'm not going for mass though...a little will be nice, but that'll come pretty easily. Just toning and defining for now...need to do more cardio though, bah.
 
Yes. I lift heavy weights, with a 12-8-6(6 then dropsetted to another 6) rep cycle. The last 2 of each set should be unbearingly hard. The last one should be the absolute last one you could do (to failure). If it isn't, then that's an indication for me to raise the weight (a good thing). 😉 Through research I have found out that if your workload is 75-80% to failure, then you will be seeing the same gains as to failure, but I still go to failure (it's easier). Anyways, for a newb I would recommend Ripptoes 5x5 routine, which is going to have you doing squats 3x a week. Squats, deadlifts, and benchpress are the 3 main lifts that you should be concentrating on. I currently am on your routine, and on that note, do back before biceps, as back is more important and biceps will lessen your back workout. Good luck, consistency is key! 🙂
 
What works for others, may not neccessary be for you. Basically, find out what works and stick to it. Don't think that someone elses program is going to get you the same results. Everybodys' body is different.

 
Originally posted by: jlbenedict
What works for others, may not neccessary be for you. Basically, find out what works and stick to it. Don't think that someone elses program is going to get you the same results. Everybodys' body is different.
Click to expand...

Yep, which is exactly why he should stick to compound exercises until he can spot his own weaknesses and has trained up his CNS.
 
Originally posted by: jlbenedict
What works for others, may not neccessary be for you. Basically, find out what works and stick to it. Don't think that someone elses program is going to get you the same results. Everybodys' body is different.
Click to expand...

I agree, different bodies respond better to different workouts.

I typically do heavy sets, low reps. About 4-6 reps/set. I do enough weight that I can't possibly do more than 6 sets.
 
high rep low weight for the win...usually do 16-12-10 and 10 is breaking point on the last set usually hehe so if i can pull one more out i do but usually it's not
 
Originally posted by: F22 Raptor
Originally posted by: jlbenedict
What works for others, may not neccessary be for you. Basically, find out what works and stick to it. Don't think that someone elses program is going to get you the same results. Everybodys' body is different.
Click to expand...

Yep, which is exactly why he should stick to compound exercises until he can spot his own weaknesses and has trained up his CNS.
Click to expand...

Yep..
I actually designed my own "compound" type of routine a while back (no isolation crap).. Its amazing on how well it works. Within a couple of months, most of my shirts no longer fit me in the shoulders..
 
I always lift to failure, except on warm-up sets. For me, intensity is everything. (But I NEVER lose proper form and always use full range of motion)

I minimize everything except intensity, which I maximize. I minimize frequency (each body part one day a week), sets (12-15 sets a workout, 2 sets per exercise), and reps (6-8 to failure). I stick to mainly compound exercises. I do no more than 4-6 sets a week for biceps and triceps. I take long breaks in between sets so I can give each set everything I've got.

Not only does this give me amazing results in strength, size, shape and definition (along with cardio and diet) but it keeps me from over-training as well.

For me, anything else would be a waste of time and energy. And I suspect what is working for me would work for most people who are moderate to easy gainers. Just ask Red Dawn.
 
I was certified personal trainer in college. And tried my hand at bodybuilding for 3 years. It's tough work , and most people will find it hard to live that kind of lifestyle if you have anything else that you really enjoy spending time on.
Now if you are just wanting to put on some pounds...here is where you need to specify , and the problem that we have in our society these day..that you would like to gain "lean mass". not to "Gain weight" or "lose weight". Eating the right foods that will take care of your bodies needs while weight training is the key. I was eating close to 10,000 calories a day at 205 lbs. with 6% bodyfat (I'm 5ft 8inch. by the way which is good size). But still is a little lean. And my body reached it's plateu where without serious supplements or outside sources (Bad) couldn't support more growth naturally. Everyone is different.
Go to a gym , meet with a trainer , get a plan. Where am I now , physically, what is my current training level , etc . etc . etc. but then start to identify goals...small ones. Because you will see them happen and be able to identify them , and it will help with your motivation to keep at it.
As far as going to failure at each set...well if you are doing what is called " volumetric training" then probably , yes..But there are more training principles than I could give you in a 50 page reply to your question. The real trick is , and something that I stressed to everyone that I ever worked with , weight training is good , and you WILL see the benifits of it no matter what as long as you keep a few things in mind.
#1 Form is everything. Always focus on every move that you make while under load. Benifit is gained throughout every part of a loaded motion.
#2 Weight means nothing. Quit looking at the retard next to you with a ridiculous amount of weight on a bar, throwing it around with poor form. (most of these people you will see , do not have a balanced phisique anyway because they will focus on one or two things. Heavy Bench Presses , Heavy Squats , Or heavy deadlifts.) Every gym has these showoffs. Don't fall into their ways.
#3 Form is everything.

Good Luck!!!
 
I also stick mainly to compounds (deads, press, squats mainly), but a few days I throw in some isolation work for the biceps, triceps, calves, traps and shoulders (I have to be careful with my shoulders). I try to shoot for 60-75% of my 1RM (the repetition maximum for those not familiar; in other words, the maximum weight I could lift in one repetition) or 3 sets of 8 reps, and that generally takes me to failure (or at least near it) on each set; however, it doesn't fatigue me to the point where I can't do the next set. I do about 9-12 sets per major body part (e.g. 9-12 sets for chest, 9-12 for legs, and maybe 6 sets if I'm doing isolation work).

I'm a bit of a newbie in the gym though, so Amused and F22 would have better answers. My workout was derived from research from programs like MAX-OT, Rippetoe's Starting Strength, 5x5, etc. I try to follow the basic principles and use how my body responds as a guide.
 
I thought I'd point out that this thread is where I got most of my information about going to failure. You can see it's fairly divided, but there is research in that thread that you can use to educate yourself as much as possible.

A question for those that do go to failure. If you're doing major compound work, how do you go to failure on the first few sets and not fatigue yourself for the rest? For example, if you're doing 9-12 sets for chest, if you go to failure on the first 6 do you keep the same weight for the final few sets? Just curious. I find my intensity has a diminishing return depending on how complete I am with the failure on the first several.
 
Also, to the OP

with your schedule, it seems like you're focusing way too much on your upper body...3 upper vs 1 lower workout.
You can easily squish your three workouts into two. For example, on day 1, you could do back, biceps, and triceps. On day 3, you could do chest, shoulder, and deltoids. On days 2 and 4 you should work your lower body.
 
How do you guys push to failure while avoiding injury. Everytime I start lifting again I always end up pulling some muscle and all my work is gone to waist.
 
Originally posted by: Ktulu
How do you guys push to failure while avoiding injury. Everytime I start lifting again I always end up pulling some muscle and all my work is gone to waist.
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As others will probably say, you're likely pushing too much weight and using improper form.
 
Originally posted by: Ktulu
How do you guys push to failure while avoiding injury. Everytime I start lifting again I always end up pulling some muscle and all my work is gone to waist.
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Use proper form, while pushing to failure. Alot of people tend to start getting sloppy once the intensity level raises..

Warm up properly..

and.. if you are in a public gym.. I'm sure there is someone that would be happy to provide a spot, for that set that you are pushing to failure
 
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