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?
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.
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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.
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