Reps, Failure, Rest?

[James23]

Hey guys,

I really need this put to rest so I can get going with my workouts. When a given regimen says that you should do 3 sets of 10-12 reps, "to failure," what exactly does that mean in terms of selecting a weight for the excercise?

Does it mean I should pick a weight that I can only do between 10-12 reps to failure for one set?

Or, does it mean I should pick a weight that I fail between 10-12 reps by the end of the third set?

Normally, if the routine calls for three sets of 10-12 reps, I end up achieving something like this (with 45sec. - 1min. rest between sets) :

Set 1: 11 reps
Set 2: 9 reps
set 3: 5 reps

After I do one set to failure, my muscles are pretty fatigued, so failure inevitably occurs earlier throughout the following sets.

Should I lower the weight so that the first two sets are really easy to get to 12? Or am I supposed to be resting longer? What am I missing here?

Thanks!

 

[Beefster]

I use the same weight for all sets with "failure" occuring the last set. Once you are able to complete all reps for a given weight increase the weight, repeat. If you are moving a lot of weight in the big compound movements, more rest between sets may be required.

 

[rea$on]

i always thought it meant the last rep of (12) should be so hard that you dont or do get it up.

 

[jsupstarz]

It doesn't have to be the same weight. You can start with a weight do it 12 times to failure, then same weight 10 times to failure, then take 10 lbs off and hit it for 12. You shouldn't go to failure EVERY set either.

 

[Thickneck]

Imo you need to rest longer in between sets. For squats and heavy pressing. You are robbing yourself out of reps and muscle you could be getting by resting longer. I wait until I feel ready to hit it again. What good is it to go faster and get only half of the reps ?

 

[Bob Smith]

I dont go to failure (not on purpose, anyway) and dont see a single benefit to going to failure, especially on every set like so many people do. There are a lot of negatives to going to failure, but few, if any, positives.

 

[Thickneck]

Why not ? and what are the negatives of training to failure ?

 

[Bob Smith]

Why not ? and what are the negatives of training to failure ?

Training to failure can quickly lead to overtraining and overstressing your nervous system. It also prolongs the time to CNS recovery, which is why systems like HIT say to only lift once every 7-10 days. Your muscles have been ready to hit again for 4-8 days, and so they sit unused and atrophying for nearly a week while your nervous sytem recovers. It would be much more beneficial to train each muscle group 2-3x per week at a lower volume and without going to failure. Thats why programs like HST, 5x5, and AM's Dual-Factor program are so effective while most people dont make any gains at all on HIT or typical high-volume, always to failure training that is espoused in most muscle rags.

 

[Thickneck]

Wow I've been around a while and have never heard that. I always thought the 5x5 was a powerlifting routine. Your right all the muscle mags say you have to go to failure. Maybe that's why I'm so frickin tired all the time. So maybe the last set of the 5x5 would be all out then ?

 

[Bob Smith]

5X5 is covered in detail in the Tribute to JohnSmith sticky near the top of the forum.

 

[jsupstarz]

What it is, is that you can go to failure but not as often as everyone thinks. It shouldn't be part of your routine. Like bob said , not on purpose. I go to failure once in a while on say bench day but not intending to fail on that rep. Overloading your muscles like that is good at times, but only in extreme moderation for it can lead to overtraining faster than you would think.

 

[Thickneck]

Wow I have some thinking to do. I go to failure on every set all the time . By failure are you guy's talking about a straight set that you fail on your last rep ? or are you talking that crazy shit where they keep stripping the weights off till you are totally spent ?

 

[Bob Smith]

I consider failure when I can no longer to another rep on my own. I try to avoid that, especially since I dont have a lifting partner, and I certainly dont (or wouldnt) do forced reps or any of that other BB mag nonsense.