Emptying the Tank

[JoeBlob12]

Who here works out 1 muscle group per day and goes to absolute failure? Say 25-30 sets of straight chest for example. I know lots of people take this route (including me atm) but is there any recent science to back this up? I’d love to see it. It seems like there’s more science on doing full body type workouts with 2 sets per muscle group and then moving to the next exercise/muscle group. Which allows you to workout the same muscle group the next day since you aren’t sore. Obviously there’s more than one way to skin a cat but I’ve been looking into optimization research and I’d be interested in some legit literature on this.

 

[MisterSuperGod]

i do, but i ain't getting no 20-30 sets. The weight would be too light for that. Instead i get 8 maybe 9 sets before i can't perform another single rep, then call it a day.

 

[LeoTC]

I build around a particular lift and largely my assistance and isolation work mirror that movement.

So Bench Day for example sees me doing the following:

Flat Bench
CG Bench
Incline Bench
DB Bench

Three sets at working weight on assistance movements. Three working sets on the primary movement, plus ramp up sets.

If I went to failure every set my overall volume would wind up being way lower though.

Think about it like pull-ups. If you go to failure each set, you're usually going to cut work capacity by 30-50% set over set.

So if you Max at 10, then follow that trend on the higher end of the range if flows as such:

10/7/5/3/2/1=28

Where, generally speaking, if you leave 2-3 in the tank, you'll hit that number every set.

7/7/7/7/7/7=42

More time under tension and typically better reps.

Burn-out sets at the end of a workout are cool. Bands are king of the pump. But I've, personally, never seen the point in training to failure other than that.

 

[Test_Subject]

There's some pretty strong evidence that hitting muscles with 2 or 3 time a week frequency at lower volume is superior for strength gains over hammering a muscle once a week, but ultimately you have to do what you enjoy at the gym or your motivation will suffer.

Halfassing an optimal workout is going to give worse results than killing a suboptimal one.

 

[Mac11wildcat]

This convo needs to be footnoted with what a set is. If you total ALL my sets in a session I’m probably 20-30 total. WORKING sets? The ones where I’m dying for another rep, MAYBE 6-8 depending on the day.

All sets arent created equal.

IMO optimal rests somewhere between push/pull/legs/arms and upper/lower with off days as needed. Once a week is fine for a period but I think you’re leaving growth on the table with all your volume in a single day.

 

[JoeBlob12]

Thanks for the responses. I’ve never taken the upper/lower approach and not exhausted myself. Logically, it makes sense. You get more sets in throughout the week. But does that outweigh the hypertrophy and possibility to benefit from progressive overload? It’s about time I switch things up dramatically maybe I’ll spend the next few days doing research on a new type of split and give it a shot.

 

[LeoTC]

Thanks for the responses. I’ve never taken the upper/lower approach and not exhausted myself. Logically, it makes sense. You get more sets in throughout the week. But does that outweigh the hypertrophy and possibility to benefit from progressive overload? It’s about time I switch things up dramatically maybe I’ll spend the next few days doing research on a new type of split and give it a shot.

It doesn't if you program well.

I've got four days a week to get my shit done. So I use antagonistic movements. With the exception of squat day, I'm both pressing and rowing every day.

I've put 140lbs on my Deadlift in twelve weeks after not Deadlifting in two years. My bench is the best it's been since my last rotator tear a few years back, and I'm hitting lifetime PR's on my overhead work.

It's all about being mindful of what you're doing. You should put as much thought and effort into planning as any other endeavour.

 

[Mac11wildcat]

Thanks for the responses. I’ve never taken the upper/lower approach and not exhausted myself. Logically, it makes sense. You get more sets in throughout the week. But does that outweigh the hypertrophy and possibility to benefit from progressive overload? It’s about time I switch things up dramatically maybe I’ll spend the next few days doing research on a new type of split and give it a shot.

I don’t do upper/lower, but progressive overload is doable on a push/pull/legs split. Everything gets hit 2x per week. More total volume but less per day. Work synergistic muscle groups. I love it. Extra arm day at the end if you need it.

 

[Hawkins]

I think the question becomes recovery. If you can recover from a frequency program, I think it has merit.

On the other hand, if you hail from the Tom Platz camp you likely need the additional days for recovery.

 

[cfreetenor]

This convo needs to be footnoted with what a set is. If you total ALL my sets in a session I’m probably 20-30 total. WORKING sets? The ones where I’m dying for another rep, MAYBE 6-8 depending on the day.

All sets arent created equal.

IMO optimal rests somewhere between push/pull/legs/arms and upper/lower with off days as needed. Once a week is fine for a period but I think you’re leaving growth on the table with all your volume in a single day.

This is great.

I have some chest every day, but I tempt failure maybe once a week. A lot of the sets I do I see as a way simply to keep blood flowing to an area throughout the week. A lighter set is the best cure for DOMS as well so, why not?