Peak-Muscle.com  

Welcome to the Peak-Muscle.com forums.

You are currently viewing our boards as a guest which gives you limited access to view most discussions and access our other features. Come join us in on one of the best online fitness communities. We have 16,000 members that are likeminded towards a fitness, bodybuilding lifestyle. Registration is free and only takes but a few minutes. By joining our free community you will have access to communicate privately with other members (PM), respond to polls, upload content and access many other special features. You will be able to create threads to discuss and or create a fitness regimen. Or just bounce ideas off of some very knowledgeable members. So don't miss out. Registration is fast, simple and absolutely free so please, join our community today!

Register FAQ Members List Calendar Arcade Mark Forums Read
Go Back   Peak-Muscle.com > Bodybuilding and Fitness Discussion > Training
User Name
Password

Reply
 
Thread Tools Display Modes
Old 12-06-2017, 12:19 PM   #1
liftsiron
Administrator
 
liftsiron's Avatar
 

Join Date: Nov 2003
Location: Cimmeria
Posts: 18,385
liftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant future
High-Rep Failure Training for Growth

High-Rep Failure Training for Growth
Want to get bigger? Finish off your workout with one of these set-rep schemes.
by Eric Bach | 11/30/17

Train to Failure... Wisely

Training to failure can provide a quick boost when done correctly. By blasting every possible muscle fiber and taking sets to mechanical failure, you create insane amounts of metabolic stress and muscular damage to further muscle growth.

But how can you train to failure safely? Lift light weights, around the neighborhood of 30% of your max.

Pick your exercises carefully, too. Use cables, machines, and some bodyweight exercises. Please, no deadlifts or snatches. Aim for muscular failure without "excess" cheating. Some body english is okay, but twerking off the machine chest press is not.

Aim to attack one muscle to end a workout with one of these set-rep schemes:

2 x 50
3 x 30
3 x 20

Here are a few exercises that you can effectively go to failure on:

Chest: Machine bench press
Lats: Chest-supported row
Biceps/Forearms: Machine curl
Quads: Single-leg leg press, leg extension, goblet squat
Triceps: Close-grip push-ups to failure
Hamstrings: Stability ball leg curl
Glutes: Single-leg hip thrust
Traps: 2-minute farmers walks
__________________
ADMIN/OWNER@Peak-Muscle
liftsiron is offline   Reply With Quote
Old 12-06-2017, 02:52 PM   #2
Dakota
VET
 
Dakota's Avatar
 

Join Date: Feb 2017
Posts: 1,991
Dakota is a name known to allDakota is a name known to allDakota is a name known to allDakota is a name known to allDakota is a name known to allDakota is a name known to all
Isn't it funny how we get in a rut and stale sometimes? I am reading this and see single-leg leg press. I can't tell you long it has been since I implemented single legs into a workout, but I remember how using them use to blast my legs and just kill it.

Reading that article was worth it just for the reminder!
__________________
The older I get the better I used to be.
Dakota is offline   Reply With Quote
Old 12-06-2017, 04:05 PM   #3
liftsiron
Administrator
 
liftsiron's Avatar
 

Join Date: Nov 2003
Location: Cimmeria
Posts: 18,385
liftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant future
I get a better leg workout using higher reps.
__________________
ADMIN/OWNER@Peak-Muscle
liftsiron is offline   Reply With Quote
Reply

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 08:50 AM.


Powered by: vBulletin Version 3.8.11
Copyright ©2000 - 2024, Jelsoft Enterprises Ltd.