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Author Topic: question about reps and sets  (Read 111 times)
jacopastorius
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« on: September 07, 2010, 01:55:04 PM »

I am currently on a bodyweight only routine and i am wondering which training method is more effective in building muscles. should i go till failure every set or just do few reps but with many sets...example, i can do 13 pull ups in row. would it be better if i do lets say 5reps 10 sets??

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    « Reply #1 on: September 07, 2010, 02:19:00 PM »

    It's in my opinion the mixture that makes the difference: Should you always train to failure? Probably not. Should you never train to failure? Probably neither as well. Change is what keeps your body engaged.

    This article nicely sums it up:

    Quote
    From Willardson’s (2007) review of the research on this topic, he encourages not always training to failure as this may be a contributing cause to overtraining and overuse injuries. He also cites three studies that show there may be a decrease in growth-promoting hormones if training to failure is done continually. Depending on the client, he suggests to alternate going to failure in sets on sequential workouts, or even alternate weeks. Willardson expands that training to failure should be varied, just as all acute variables of resistance training (e.g., numbers of reps, number of sets, rest between sets, order of exercises, choice of exercises, etc.) are varied in periodization programs. More importantly, Willardson suggests that the athlete or client should stop the set when the exercise performance technique is being compromised (e.g., poor posture, body shifting, accessory movements, etc.) to lift the weight.


    http://www.unm.edu/~lkravitz/Article%20folder/trainfailure.html
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    jacopastorius
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    « Reply #2 on: September 07, 2010, 02:32:37 PM »

    thanks....really helped me alot.

    i'll go for reps on the 1st 3 sets and then do fewer reps on the 4th-6th sets
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