QUESTION: Mark, I’m doing the 3-day per week full-body THT routine, is it OK if I add 1 more set for certain body parts? So that would be 3 sets to failure?
If you are aware of my work, my recommendation of certain advanced techniques, my “blast” programs, you’ll know I’m all for experimentation.
So in short, go for it! Try it. All you can do is test it in a scientific manner and see what happens.
Let me explain…on the THT 3-day full-body plan, you hit each muscle with 2 sets to failure – 3 times a week. Since you train the full body, you’ll do 19 total sets per workout.
If you haven’t done it yet, make some fast gains and download the full and free THT workout by clicking here.
So let’s say you add a 3rd set for your biceps and chest. How can you know if it worked? On your next workout, could you get an extra rep in that set? Then it worked. 3 sets didn’t constitute overtraining for you and the 48hr rest period was sufficient for you to recover and grow.
If you are weaker on that set, then 3 sets was too much and you didn’t recover in time. Remember the recovery process IS the growth process, and by doing too much work you short-circuit the growth process and you’ll literally make NO progress, NO gains.
See my post here, which explains how to know for sure if you are growing and getting enough rest relative to the amount of sets you are doing. You need to know this.
So to recap: Try it. If you continue to make strength progressions, keep it. If not, go back to 2 sets per muscle group.
Click here to see how many sets to do per muscle group when doing a full-body workout Click To Tweet
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What if I can do more reps but failed to meet 8 reps once I add weight? And sometimes I’m even weaker than I used to be e.g. doing 100 pounds 8 reps on 1st set and continue with drop sets, then the next time I workout I can’t even hit 8 reps for the same weight and same exercise despite following the guideline. Feel like if I quit and do it the next day is gonna mess up with recovery, but if I go on Imma not making progression, not even maintaining my usual achievment
Weird timing on this article because I had just started doing this last month (currently on the TSPA program, 3 days cycle). After set two, I immediately drop weight and go for a burning set and have liked the results for the most part.