Maximizing the productivity of your workouts should be of paramount importance to anyone wanting to build an impressive physique.
You will note in Total Anabolism 2.0, one of the main principles of THT training is the combination of:
- Going to ‘Positive Failure’ on every set
- Progressively Overloading your muscles every workout
In a previous article I stated that in instances where you achieve progression on a given set (e.g. you get 10 reps on your second set of EZ bar curls compared to 9 on this set on your last biceps workout) BEFORE you reach positive failure, it’s best to stop there to ensure that you again progress the following week and in successive sets.
I have now changed my mind on that.
In fact, I had changed my mind before writing the new Total Anabolism, as is evident by the fact that I advise you to train to failure on EVERY set in the book.
Train To Failure
So, let me make it clear. If you can get 2, or 3, or 4 reps (or 100 for that matter) more on a given set than your previous performance, do it!
So why the change? I used to think that stopping short of failure was perfectly fine if you had already achieved progression on that set. The fact that you could have gotten 1 more rep means that you are guaranteed to get at least 1 more rep during your next workout on this particular set. This means that you ensure progression week on week.
This is a tip I picked up years ago and have never questioned it, until recently. It has been an attitude of open-mindedness that has allowed me to discover the truths about how to build muscle and shed fat fast. I don’t buy other people’s dogma or believe hype about certain supplements etc.. and I’m not going to start.
When I realized that I was following something without putting it to the test, I knew I had to make a change.
A few months ago I started to train to ‘positive failure’ on every set to gauge what would happen progression wise, in successive workouts. I ensured that I gave it 100% in each set of my workouts to make certain that I wouldn’t just subconsciously validate my present beliefs by failing early.
Well, the results are in. I STILL achieved a progression by at least one rep when I trained to positive failure in EVERY set.
Putting ALL the principles of THT training into consistent action means that you’ll achieve the maximum strength and muscle gains possible! I know you’ve read the book, but go back and re-read the training section over again.
We always pick up things in a second read that we didn’t notice in the first. As I say in the book, each principle of THT training works in harmony with all others. If you do this thing to a T, you’ll succeed beyond anything you’ve ever achieved before.
Remember that when you think you can’t, do 1 MORE REP! That’s where the growth is!
Your Bud!
Mark McManus
image credit: Capturing The Moment
Mark,
I think you should clearly outline which lifts, if not all, you believe this principle to apply. For those who train primarily with Olympic and compound lifts you’re not only risking over training, but also injury prescribing a “train to failure” approach on every set. Granted, I acknowledge your advice is in regards to THT; however, it would be greatly beneficial for clarification in not only the depth, but breadth of your advice.
Hi David,
This applies to all lifts in THT training. Going to failure does not increase risk of injury, poor form or heavy weights you aren’t ready for will however.
A lot of people’s definition of compound and isolation is way off. Using biomechanically optimized form, almost all exercises in THT are compound lifts. 6-9 sets to failure will certainly not constitute overtraining.
Mark
I’ve already been applying this THT positive failure for two weeks and I’m still getting progressive rep or weight increases, so I’m on board and it’s a great feeling to push that last rep to failure with all the energy I have.
David B above poses a good question which I think does redefine “failure” I believe that there is a difference between training to failure and training to failure while maintaining good form. I train to failure (WITH GOOD FORM) on every exercise (including squats) and haven’t seen injury. I think the GOOD FORM part is a critical “adjective” and it may clarify in the THT book to merely at “GOOD FORM” if that’s the intention.
thanks mark
i tried this about a week back i was doing push ups with 20kg plate on my back and had done 9 reps
then the next training session i was aiming for 10 reps(1 more rep) i done 10 reps and tried bust out another 2 reps extra it was so hard and i was bearly moving but managed to do it(the last rep took 10 seconds trying to push up)
and today it felt like nothing and got to 20 reps
progress man
Hello Mark , the book is great , i am allready sticking to it , but i have some questions , here we don’t have that much supplements , what do you think about Muscle Tech ? Cell-Tech and Nitro-Tech ?
Thanks forwards
I just recommend a whey isolate, micronized creatine and some glutamine. I hope they’re available to you.
Mark
Mark, gotta say I love THT and which ever program I now use, I go to failure on every set. Going to failure is the only way I feel satisfied, giving 100% every set, and I still progressively overload by squeezing out one more rep or upping the weight next workout.
However, I’ve read that always going to failure can damage your CNS, and studies have shown better strength gains without going to failure. This is a problem because I would like to accelerate strength gains more while preserving the CNS, but I still like to train to failure; it would be hard to switch back to set number of reps per set. I don’t find it intense enough.
Any comments?
Thanks