Training to Failure – Impact on Session

[Ryan]

Hey everyone –

Just had a question on training to failure with the top set / back off set / etc.

With this, I’ve found that going 100% to failure is killing the rest of any exercises in my sessions. Example of after my first real working set of hack squats, my quads are virtually done and my output for anything else is minimal, at best.

If training to this level is (perceived as) negatively impacting the entire session, any thoughts on backing down amount of sets to failure and increasing sub-maximal work a bit? Just curious as to any strategies / approaches to take for this.

 

– Ryan

[Joe]

Clarify for me a bit what you mean by “killing the rest of the session” – just from a load standpoint? Or you just feel excessively tired.

More than likely, you just don’t need any more stimulus after the hack at this point. Progress that movement, drop any other quad work. And keep grinding at that until quads stop growing. Maybe finish with some “pump work” (prowler, lunges, etc) – not concerned with load.

[Ryan]

Hey Joe,

Killing the rest of it in the thought of not being able to REALLY perform any other movements – quads (in the hack example) are “fried.” Not only from a load standpoint but essentially exhausted after the top set and a single back off set.

I’ll do that then, I figured either it’s just more than enough stimulus to really exhaust fibers, so I’ll just continue to hammer on it.

[Ryan]

Ryan wrote:

I figured either it’s just more than enough stimulus to really exhaust fibers, so I’ll just continue to hammer on it.

Figured it’s either more than enough stimulus or just working through adaptation. I suppose it’s similar between the two.

Thank you, Joe.

[BryceBahm]

Ryan wrote:

[quote quote=15131] I figured either it’s just more than enough stimulus to really exhaust fibers, so I’ll just continue to hammer on it.

Figured it’s either more than enough stimulus or just working through adaptation. I suppose it’s similar between the two.

Thank you, Joe.[/quote]

Ryan,

To add to what Joe has already reinforced is to be aware that your current situation with hacks is just what I would consider a baseline set point for your tolerance of that level of stimulus.

Typically if you keep this demand the same over and over your system will improve pretty quickly. It won’t take lint until you feel you can do 2 working sets and then 3, and so on (I’m not necessarily speaking about just the hack squat here).

[Author]

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