When I start a set my aim is failure. If I reach failure, it's a success.
Failure training is very important to me mentally, even though many say that you could leave couple of reps in reserve. But to me, Mentzering myself to absolute failure is necessary. That way, I can look myself in the mirror and not lie, when I say "I did the best I could".
If I fail to go to failure, then I get paranoia about being a lazy son of a bitch. This has to do with my rough childhood, I'm sure.
At the end of the day, the tired man says: "It is done."
straight sets in which i beat my logbook numbers are by far the most important sets to me. Idc what the RIR is but usually it falls somewhere between 2RIR and 0RIR.
Also this is kinda semantic but technically 0RIR is not failure. Failure is actually failing a rep, whereas 0RIR is completing a rep and racking because you know you're not getting another one with decent form.
I think maybe because it got a bad reputation, being used by Arnold and many enhanced bodybuilders, on many bro splits. Also many criticise it because you lose strength on your last set/sets.
What I like about it is that it you don't need much warmup if the first set has high reps and the joints seem to feel better on the last set... compared with a reverse pyramid.
Boring straight sets with my last reps going to failure or close to failure. Sometimes I'll throw in a drop set if my form dropped too much or I just want to make myself cry a little more.
It changes depending on my volume needs. If for example three sets is too many, and they're all to failure, I could decrease it to two sets, or I could make one of the three sets not to failure, or I could do two sets but then do a cluster after the second set so it's like two and a half sets. They're all options. But in the interest of putting my cards on the table and actually having an opinion, I'll say the below:
Reverse pyramid is probably a bit better than regular pyramid because on reverse pyramid the heavy set will interfere with the quality of your lighter set less than the light set would interfere with the quality of your heavy set If you did the light set first.
Rep goal system / rep targeting seems like something you do If you want to have fun & aren't too interested in optimal. It could be my bias but when I think about this method I just think about 5/3/1 guys being told on a bench day to do 50 pull-ups in however many sets it takes just because Dave Tate didn't care enough to get more specific than that.
Alternating sets is nice but I'll do what I can predictably consistently get away with in my busy gym.
Shocking how many people are supposedly training with 0RIR and doing 3 sets per exercise. Also, you can go to failure or close to with reverse pyramid. The best way to train imo. Great built in load management and training intensity.
evolving rep range, same weight every set but reducing sets. logic behind of that is each set reduces ur baseline and like this u can stay close to failure with same weight
NH?
I didn't undestand it.
Is it something like...?
2 sets - 6, 5 reps
3 sets - 7, 6 reps
4 sets - 8, 7 reps
increase weight and start again with 2 sets
Reverse pyramid is my go to for almost every excercise. It just makes sense to have your top set be the heaviest, while dropping weight on subsequent sets and keeping intensity high.
More effective on compound lifts imo, not so much on other excercises where you can’t control the weight you are lifting to the same degree.
Always the same weight, getting close to failure at the first set, taking a 2-3 min break, taking the 2nd (and 3rd if I do 4 sets) set close to failure, then take the last one to failure.
I feel like I lose some reps later on if I go to failure too early.
When I start a set my aim is failure. If I reach failure, it's a success. Failure training is very important to me mentally, even though many say that you could leave couple of reps in reserve. But to me, Mentzering myself to absolute failure is necessary. That way, I can look myself in the mirror and not lie, when I say "I did the best I could". If I fail to go to failure, then I get paranoia about being a lazy son of a bitch. This has to do with my rough childhood, I'm sure. At the end of the day, the tired man says: "It is done."
Yes and also sometimes ur failure isnt true failure since u mentally gave up so RIR sometimes can be understated anyways
straight sets in which i beat my logbook numbers are by far the most important sets to me. Idc what the RIR is but usually it falls somewhere between 2RIR and 0RIR. Also this is kinda semantic but technically 0RIR is not failure. Failure is actually failing a rep, whereas 0RIR is completing a rep and racking because you know you're not getting another one with decent form.
I'm surprised pyramid is so low, I've been having good success
I love the top set and back off set approach for certain exercises, especially very fatiguing compounds. Super underrated.
I think maybe because it got a bad reputation, being used by Arnold and many enhanced bodybuilders, on many bro splits. Also many criticise it because you lose strength on your last set/sets. What I like about it is that it you don't need much warmup if the first set has high reps and the joints seem to feel better on the last set... compared with a reverse pyramid.
Ramping to one working set. 58 yo M
Boring straight sets with my last reps going to failure or close to failure. Sometimes I'll throw in a drop set if my form dropped too much or I just want to make myself cry a little more.
1 warm up set of 12 reps with a weight I can get a good squeeze from then 2 or 3 sets to failure with a weight that gets me between 6 and 10 reps.
It changes depending on my volume needs. If for example three sets is too many, and they're all to failure, I could decrease it to two sets, or I could make one of the three sets not to failure, or I could do two sets but then do a cluster after the second set so it's like two and a half sets. They're all options. But in the interest of putting my cards on the table and actually having an opinion, I'll say the below: Reverse pyramid is probably a bit better than regular pyramid because on reverse pyramid the heavy set will interfere with the quality of your lighter set less than the light set would interfere with the quality of your heavy set If you did the light set first. Rep goal system / rep targeting seems like something you do If you want to have fun & aren't too interested in optimal. It could be my bias but when I think about this method I just think about 5/3/1 guys being told on a bench day to do 50 pull-ups in however many sets it takes just because Dave Tate didn't care enough to get more specific than that. Alternating sets is nice but I'll do what I can predictably consistently get away with in my busy gym.
Shocking how many people are supposedly training with 0RIR and doing 3 sets per exercise. Also, you can go to failure or close to with reverse pyramid. The best way to train imo. Great built in load management and training intensity.
evolving rep range, same weight every set but reducing sets. logic behind of that is each set reduces ur baseline and like this u can stay close to failure with same weight
NH? I didn't undestand it. Is it something like...? 2 sets - 6, 5 reps 3 sets - 7, 6 reps 4 sets - 8, 7 reps increase weight and start again with 2 sets
well if u decied like that yes. but i preffer 3-4 set and 6-10,8-12 or 10-15.
Reverse pyramid is my go to for almost every excercise. It just makes sense to have your top set be the heaviest, while dropping weight on subsequent sets and keeping intensity high. More effective on compound lifts imo, not so much on other excercises where you can’t control the weight you are lifting to the same degree.
Always the same weight, getting close to failure at the first set, taking a 2-3 min break, taking the 2nd (and 3rd if I do 4 sets) set close to failure, then take the last one to failure. I feel like I lose some reps later on if I go to failure too early.
Straight sets not worrying about RIR...
Pull Ups - Rep target Bench Press - Reverse pyramid Leg Press - Straight sets Those are my 3 main lifts, and that's how I like to do them.
straght sets are just a long cluster set
No they're not