Training to failure/pyramiding explained

[cole617]

I feel the only way to train for maximal growth & strength (for that matter) is to train to failure. Mike Mentzer & Dorian Yates were the first to touch on this; They pioneered the HIT training that is misread by most. They claim to do only ONE set per exercise, but in all reality they pyramid up & do only ONE set to failure. Its just that they only count that set to failure- as a working set. They (and I do too) feel that any set NOT performed to failure is sub-maximal & not enough to stimulate MAXIMUM growth & strength adaptations. This one set is usually -and should be- taken not only TO failure, but BEYOND- with advanced techniques such as drop sets, negatives & rest pause.
It is my feeling that only one set per exercise should be taken to failure- and most definitely BEYOND. Any repeat set to failure -I feel- is redundant & you will be risking the chance of injury & overtraining.
I pyramid my weight up to this final maximum-intensity set. My weights in the preceding sets are NOT light- they just are not taken to failure. I keep my sets increasingly heavier & go as close to failure on each set without actually going there- whilr trying to reach my target rep range. On my set TO failure, I hope NOT to reach my target rep range (usually 6-8); If I do, I will go heavier next time.
If you notice volume trainers like RONNIE COLEMAN have a tendency to get injured more because of the extreme pressure on their joints. RONNIE may lift 200lb DBs for 5 sets of 12 reps, but remember "heavy" is all a relative term. I feel he would be better off doing ONE set of whatevr reps he gets & then decreasing the lbs. 30-50% 2-4x in drop set fashion for his last set (ONLY TRUE WORKING SET). I feel this is the best way to get maximum growth & still stay safe joint & recovery-wise.
With this method, more is NOT better: Doing these methods for more than one set WILL lead to overtraining & possibly injury.
This method works no matter what rep range you are working on; Or if you are doing DC or any other training routine.

I hope I have been of some help


Cole617
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[muscledbeagle]

Hey Cole
Thanks for the post. I agree that training to failure is one way to maximize freying the microfilaments of the muscle fiber therefore once recovered you have added band width thus more strength. The perception around one set max to failure is that many believe that it is just that. However, for joint, tendon and ligament health there must be stretching and warm up sets prior to the one set max to failure.

In addition, recovery of one set max to failure needs to be monitored closely as in all training. When you frey the fiber enzymes spill and until they are back to normal levels is it smart to train again. This of course is individualized but in general 48-36 hours.

I realize if you don't train to max failure in any exercise you will be slower to reach your goals. However, that warm up and recovery is vital.
OMB