increasing stimulus via training to failure or adding 1 more working set

HypertrophyCoach Joe Bennett Forums Training increasing stimulus via training to failure or adding 1 more working set

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  • #23612
    Luke
    Participant

    Hey Joe,

     

    what would you suggest to do if you feel that you need higher stimulus in certain exercises: training to failure (if you havent yet) or adding 1 more set and stay 1-3 reps short of failure?

    For example: i got my split kinda figured out with push (including Quads) pull (including hams & glutes) off day push pull off day..so on with training 1-3 reps short of failure. Due to circumstances recently i had to go for push pull push pull without a day off inbetween and in my quad exercise (heel elevated squat) i made much better progression (weight and reps with same execution/form) hitting it again after 48 hours instead of 72 hours. I conlude that i need more stimulus for my quads when i stay within the 72 hour range, what would be the best thing to do i guess since all the others exercises kinda progress well with training every 72 hours and some of them even stagnated training them again after 48 hours. Right now i train 1-3 reps short of failure in all exercises. Would you suggest to increase the 2 working sets for quads to 3 working sets and stay short of failure or better take those 2 working sets more to failure (but only for Squats)? What would be in your mind the way to go (if it even matters…?)?

     

    and – this questions goes kinda into the same direction – when you find out that exercises, which progressed well (reps and weights) in the hitting it every 72 hour range, also progress well or even slightly better in the hitting it every 48 hour range, should you take advantage of it in some way? Like going for a little higher stimulus (1 more working set or training to failure..) when you stay in the 72 hour range? Since there are exercises/body parts which dont progress at all hitting them again after 48 hours, changing the whole split routine in favour of the exercises who do progress well after 48 h wouldnt make any sense.

     

    I hope those questions are understandable… hard to explain stuff in english sometimes.

     

    Best regards,

     

    Luke

     

     

    #23619
    Joe
    Keymaster

    Hey Joe,

     

    what would you suggest to do if you feel that you need higher stimulus in certain exercises: training to failure (if you havent yet) or adding 1 more set and stay 1-3 reps short of failure?

    For example: i got my split kinda figured out with push (including Quads) pull (including hams & glutes) off day push pull off day..so on with training 1-3 reps short of failure. Due to circumstances recently i had to go for push pull push pull without a day off inbetween and in my quad exercise (heel elevated squat) i made much better progression (weight and reps with same execution/form) hitting it again after 48 hours instead of 72 hours. I conlude that i need more stimulus for my quads when i stay within the 72 hour range, what would be the best thing to do i guess since all the others exercises kinda progress well with training every 72 hours and some of them even stagnated training them again after 48 hours. Right now i train 1-3 reps short of failure in all exercises. Would you suggest to increase the 2 working sets for quads to 3 working sets and stay short of failure or better take those 2 working sets more to failure (but only for Squats)? What would be in your mind the way to go (if it even matters…?)?

     

    and – this questions goes kinda into the same direction – when you find out that exercises, which progressed well (reps and weights) in the hitting it every 72 hour range, also progress well or even slightly better in the hitting it every 48 hour range, should you take advantage of it in some way? Like going for a little higher stimulus (1 more working set or training to failure..) when you stay in the 72 hour range? Since there are exercises/body parts which dont progress at all hitting them again after 48 hours, changing the whole split routine in favour of the exercises who do progress well after 48 h wouldnt make any sense.

     

    I hope those questions are understandable… hard to explain stuff in english somes.

     

    Best regards,

     

    Luke

     

     

    #23627
    Luke
    Participant

    Hey Joe,

     

    i dont want to go too much into details of my stuff and abuse the possibility of asking you questions like that, so i hope this helps others aswell…:

    you saying to stick with what ive accidently found out concerning producing stimulus every 48 hours and stick with training those exericses e.g. Quads in that frequency, even though the quad training would ultimately be on an “off” day or on an pull day from time to time then? I think i already forsee your answer to this.. i shouldnt be too inflexible with my split i guess..

    But still there should be some reasonable structure to it i guess, which means i cant do this (like hitting Quads every 48 hours from now on, which is possible for me and which i will do) with every exercise/body part. For example i had the same positive effect with banded RDLs, just like side and rear delts hitting them every other day. But every 48 hours training side delts would ultimately put them 1 day before military press on push day from time to time… same with rear delts or RDLs would happen to be a day prior back day from time to time.

    I really feel this goes too much into details here, i apologize. I ll leave things more in general from now on! Still already big thanks towards explaining the difference between doing 1 more set without failure vs. same amount of sets but going to failure when training high frequency!

    Best regards,

    Luke

     

    #23655
    Joe
    Keymaster

    Hey Joe,

     

    i dont want to go too much into details of my stuff and abuse the possibility of asking you questions like that, so i hope this helps others aswell…:

    you saying to stick with what ive accidently found out concerning producing stimulus every 48 hours and stick with training those exericses e.g. Quads in that frequency, even though the quad training would ultimately be on an “off” day or on an pull day from to then? I think i already forsee your answer to this.. i shouldnt be too inflexible with my split i guess..

    But still there should be some reasonable structure to it i guess, which means i cant do this (like hitting Quads every 48 hours from now on, which is possible for me and which i will do) with every exercise/body part. For example i had the same positive effect with banded RDLs, just like side and rear delts hitting them every other day. But every 48 hours training side delts would ultimately put them 1 day before military press on push day from to … same with rear delts or RDLs would happen to be a day prior back day from to .

    I really feel this goes too much into details here, i apologize. I ll leave things more in general from now on! Still already big thanks towards explaining the difference between doing 1 more set without failure vs. same amount of sets but going to failure when training high frequency!

    Best regards,

    Luke

     

    #23670
    Luke
    Participant

    Thanks a lot Joe! I’ll totally figure out what works best for me

    #23680
    Joe
    Keymaster

    Thanks a lot Joe! I’ll totally figure out what works best for me

    👊👍

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