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Muscle Building and Bodybuilding Topics related to muscle building, bodybuilding, including training and fullbody workouts. If you are looking for great advice on gaining muscle this forum is for you.

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Old 12-12-2013, 03:45 AM   #41
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Originally Posted by jdmalm123 View Post
if you fail...STOP!

You're form, energy, joints, CNS or something else are done (unless you just hit the set too soon and should have recovered more).
For heavy lifts, try 3-5 minutes in between sets.

Extra attempts, even with lighter weights are overload you don't need to adapt.
Just try to get another rep or two on the next workout (with same weights until you get all 5x5).

I took my dead lift post surgery from ZERO to 405x1 and never hit failure even ONCE!
Failure is not required for strength progression!
That makes sense.

Cheers JD

- Linden
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Old 12-12-2013, 03:49 AM   #42
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Learned allot from hat you've all said so thanks very much.

Even though different people had differing view on what I should do, it all really amounted to the same message.

That extra sets are unnecessary, and that I shouldn't be going to failure.

In the meantime I've learned new and better ways of doing that will make my workouts shorter, and consequently allot more fun.
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Old 12-12-2013, 01:03 PM   #43
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• The easiest and most productive way to go about your training is to pick a handful of big lifts and work up to 1 top set.

• I'm not saying go the HIT route where you hit the gym and do 1 set, but make your warm-ups take you so that you can give your ALL to that last set.

• That's the one you progress on. That's the one you try to add a rep or a pound to each week. That's the one that counts.

• Your warm-ups should be for reps of 1-3 before you hit that heavy set.

• You progress, build muscle, easy tracking and will avoid most injuries this way.

Hope this helps.
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Old 12-12-2013, 10:22 PM   #44
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Quote:
Originally Posted by LindenGarcia18 View Post
Thanks for all the great replies!

I'm still somewhat confused though.

Those has opened my eyes to some new and better ways to train and Its confused me somewhat.

If I'm doing 2 sets warmup and 3 sets full weight rather than 5 sets with the full weight, isn't the first somehow lesser?
But then I shouldn't have to drop the weight so..

Then there's the rep goal system, perhaps that would serve me better, but then is that enough time under tension?
Say I might only get 1 or 2 reps, but it'd still count.

Cheers


- Linden
When I followed Reg Parks 5x5 routine, it was laid out pretty similar. First 2 sets are considered warm-up sets or "confidence boosters". The last 3 sets are the "Working Sets". For example, if you were a 155 pound bench presser, your bench day would look like this:

Set 1: 115x5
Set 2: 135x5
Set 3: 155x5
Set 4: 155x5
Set 5: 155x5

Once you get all sets of 5 reps with the given weight, you'll add 5lbs next time. So here is how next week would look: Notice you will add 5lbs to your warm-up sets as well.

Set 1:120x5
Set 2:140x5
Set 3:160x5
Set 4:160x5
Set 5:160x5

Lets say on your last set you only do 160x3. Don't add 5lbs next time, keep doing the same weight until you get all 5 reps.

Hope that helps.
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