Post by willemleduc on Sept 13, 2014 19:28:57 GMT -7
Hello Anderson brothers and company,
Disclaimer: I realize my use of the terms "failure" and "exhaustion" might not be appropriate. Bear with me though. I'm just using them to differentiate two concepts.
I'm wondering about the Whole-Body Strength Training section of the Strength Phase in the book. Here, for "Functional" Hypertrophy (which is what I'm looking for), 3-4 sets of 6-8 reps are recommended. What kind of intensity should I be investing into these exercises? Should I be training to failure (i.e. to the point where I'm incapable of performing another rep), failing somewhere between the 6th and the 8th rep? In that case, the number of reps would increase depending on how many I could perform. I would increase the load upon successfully completing 3 sets of 8 reps.
I know you say to emphasize good form over a high load. My concern is that I won't be able to do that, and that I'll overtire myself by doing these exercises in addition to the HB training (diminishing the quality of effort) if I train to failure. On the other hand, I think it can be difficult to gage when it is appropriate to add weight if I'm never performing the exercises to failure.
For example, if I've been performing a given exercise with 30 lbs of resistance to failure, then I'm training at my limit. Therefore, I know that once I can complete 3 sets of 8 reps, it's time to increase the load to say, 32.5 or 35. If I'm not training to failure, it's conceivable that I perform 3 sets of 8 reps well below my limit. So how do I know when to increase the load?
Having read into this a bit now, I'm thinking I could train to exhaustion (i.e. when I can no longer maintain form). In that case, I wouldn't be failing between the 6th and the 8th rep. Instead, I'd select a load that would cause to me stop between the 6th and the 8th rep, since additional reps would be performed in bad form. Thus, I would only increase the amount of reps if they could be performed in good form. I would know to increase the load upon performing 3 sets of 8 reps in good form.
Does anybody have any thoughts? Is this an adequate solution, or will this just lead to overtraining?
Disclaimer: I realize my use of the terms "failure" and "exhaustion" might not be appropriate. Bear with me though. I'm just using them to differentiate two concepts.
I'm wondering about the Whole-Body Strength Training section of the Strength Phase in the book. Here, for "Functional" Hypertrophy (which is what I'm looking for), 3-4 sets of 6-8 reps are recommended. What kind of intensity should I be investing into these exercises? Should I be training to failure (i.e. to the point where I'm incapable of performing another rep), failing somewhere between the 6th and the 8th rep? In that case, the number of reps would increase depending on how many I could perform. I would increase the load upon successfully completing 3 sets of 8 reps.
I know you say to emphasize good form over a high load. My concern is that I won't be able to do that, and that I'll overtire myself by doing these exercises in addition to the HB training (diminishing the quality of effort) if I train to failure. On the other hand, I think it can be difficult to gage when it is appropriate to add weight if I'm never performing the exercises to failure.
For example, if I've been performing a given exercise with 30 lbs of resistance to failure, then I'm training at my limit. Therefore, I know that once I can complete 3 sets of 8 reps, it's time to increase the load to say, 32.5 or 35. If I'm not training to failure, it's conceivable that I perform 3 sets of 8 reps well below my limit. So how do I know when to increase the load?
Having read into this a bit now, I'm thinking I could train to exhaustion (i.e. when I can no longer maintain form). In that case, I wouldn't be failing between the 6th and the 8th rep. Instead, I'd select a load that would cause to me stop between the 6th and the 8th rep, since additional reps would be performed in bad form. Thus, I would only increase the amount of reps if they could be performed in good form. I would know to increase the load upon performing 3 sets of 8 reps in good form.
Does anybody have any thoughts? Is this an adequate solution, or will this just lead to overtraining?
