I am trying to build muscle and strength. If I bench press 205 lbs, I can hit about 12 reps before total failure. I cannot do another 12 reps at 205 lbs afterwards, even resting for 5 minutes. I can possibly do 8 or 9 but not 12 reps.When people do 3-5 working sets, are they not going to failure each time? If they are, are they doing less reps, or removing weight?
>>76961968Mothman is a demon. Proof at 12:32https://www.youtube.com/watch?v=UuofJbQlbzcAlso he did not have antenna, and was originally described as bird man because he had feathered wings. Nothing about his description was bug like. How people started calling him "mothman" is a mystery.
>>76961968reps should fit within a range. 8 to 12 reps is standard so id expect someone hitting failure to doset 1: 12 repsset 2: 10 repsset 3: 8 repsmaybe you do a rep more or less but these are expected values.maybe someone does total failure in 1 set and moves to next exercise because they cant physically do another set (very small minority of lifters). we are all different.if someone consistently hits a fixed number of reps each set they are not going to failure and are dicking around because influencer said x reps so thats what they do.you are doing good. trust your intuition. doubt "professionals".
>>76961968Is this nigga natty
>>76961968P R I L E P I N ' S T A B L ERILEPI N'STABLE
you lose reps of you go to failure thats normal. normally people dont train multiple sets to failure nor freeweight compounds failure.people leave 2-3 rir so they can do more sets because it was believed more volume -> more gains the pendulum swung in the other direction with the mentzer 1 set per week shityou can pick whatever balance of intensity/volume that feels best for you. if you like going to failure you will do less sets or something like a dogcrap set
>>76961968Both, eitherThe thing about straight sets (sets trying to reach the same number of reps across all sets) is they're not performed with a consistent amount of reps in reserve.To elucidate this a little further: if I was trying to do 4 sets of 8 reps with moderate rest I probably start with my 10 or 12 rep weight. Rep 8, rest 2 minutes, rep 8 and repeat. Getting 8 on those last two sets is possible but it was a lot harder and probably right to failure on the last one. But rep ranges are also fine for this like I got 6 or 7 before failure it would also be Good as long as least one of them was really to failure.It's also usually better to work with a little heavier of weights if you're going for straight sets or tight ranges because it tends to be more consistent.
>>76961968>When people do 3-5 working sets, are they not going to failure each time?No, that is not typical. Usually only the last set is done to failure. Pushing yourself to your absolute max for every set of every exercise of every session is a fast track to injury.
>>76961968I train exactly like you, and idk bro, I am seeing results so far. Just be consistent, training to failure is fine. Just don't go beyond your max out and still go to failure. Cause you'll snap tendons or something.
>>76962634>>76962620I think the reps in reserve makes some sense, but after viewing alot of what Mike Mentzer has mentioned, especially going to failure and doing drop sets, I am starting to wonder if simply 1 set to complete failure can cut it. The reason is because I am hitting a plateu. Like, I can bench a little more than 2 plates (235 lbs), but I can only do about 2 reps of that. I want to build more strength and muscle, and traditional 3 straight working sets are not doing it for me, or I may simply be doing it wrong, such as fatiguing myself out after 1 or 2 sets.
>>76961968Just go to form/muscle failure +-0/2 reps and guess the weight. >not getting another repJust roll the bar or dump pl8s.
>>76963382You're putting too much emphasis on reps.Mentzer was a jackass once he started to deviate from just copy paste Arthur Jones. Drop sets are not a good way to do that since you're trying to increase recruitment not lower it.3 sets twice a week is not even ambitious even by low volume standards.The effective reps model reconciles a lot of this shit. To break it down at a given weight reps within 5 of failure are nearly equal. Reps within 5 of failure peak on potential recruitment of type 2 fibers at that weight. So if you're going to failure AT THE SAME WEIGHT and sets get diffent reps as long as they're 5 or more all those sets are nearly equally stimulating. A muscle group can usually benefit from up to 25 of these suckers in a single session (depending on genetics) and somewhere in the ballpark of 40-60 of those a week. In practice this is usually split between two or more movments for more even development. So if you want to do bench to failure rest bench to failure pause set to rep out another 3 then go over and hit the peck deck until you're get another 12 reps that are within 5 of failure it's all the same to your chest. But that's the celing so to speak the most you could expect benefit from in a session. The minimum you could expect to benefit from is probably trickier. You see all these figures like "1 set every 3 days can prevent atrophy almost indefinitely" but that shit is averages. You could definitely take more to maintain or less. Just like everyone when you got lifting you probably had pipe dreams about how fast you'd grow now you have pipe dreams about how little it could take and both equally unrealistic. Go back to moderate volumes and controlled intensity. You can't wander the extreme ends and not know what you're doing most of the people out there are on drugs anyways and been on them so long they've completely disconnected from natty as a concept.
>>76961968>When people do 3-5 working sets, are they not going to failure each time?I go for failure on my last set. Total failure as you described. For me it makes no sense on every set. I would need to rest for more than 5 min between series, hell,…I don’t even know how much would I need.>If they are, are they doing less reps, or removing weight?I do pyramidal sets, from heavy to low weighs: 6 reps; 9 reps; 12 reps or total failure. This scheme gives more energy to be focused on the heavier weights and depleting with high volume.Pic absolutely not related.
>>76961968Honestly as long as one of the sets are beyond legit you're good, you won't be able to do another of another muscle group while fresh so try to get good at maximizing the effectiveness of one set. Yeah the others are also worth it but simply can't compare, if you want 2 sets just as good as the other then try waiting a few hours. You can't deny nutrition, your effort doesn't magically put mana into your muscle and give you better gains.>removing the weightTry removing less weight while using less reps slightly, and a longer rest period. Then do the hypertrophy, strength is a whole other thing.
