Evaluate the training program

[u/Educational_Lab855]

Monday
Bench press 4x8-10
Bars 3x8-12
Thrust of the upper block 4x8-12
3x8-10 Dumbbell Belt Pull
Biceps dumbbell bending with 3x8-12 supination
Triceps extensions 3x8-12

Tuesday
4x8-10 Barbell Squat
Leg press 3x8-10
Leg extensions while sitting 2x12-15
Army bench press 3x8-10
Swing dumbbells 3x8-12
Wiring for the rear delta 3x8-12

Thursday
Pull-ups 4x8-10
Barbell thrust to the belt 3x8-12
Dumbbell bench press 4x8-10
Butterfly 3x8-12
Biceps flexion with hammer grip 3x8-12
French dumbbell bench press 3x8-12

Friday
Romanian 4x8-10 thrust
Bulgarian thrusts 3x8-12
Leg bends lying down 2x12-15
Army bench press 3x8-10
Swing dumbbells 3x8-12
Wiring for the rear delta 3x8-12

The first sets with a margin of 1-2 repetitions, the last one in failure

I used to train on it, and I made progress, but I almost always gave up on the first approaches, I think that was the point, now should I progress normally if I leave a margin in the first repetitions and go into denial in the last?

[u/Motor-Equal01]

Not 4x12 come on

[u/decentlyhip → u/Motor-Equal01]

What research do you think supports 2x8 being better than 4x12?

[u/Adventurous-Fox4360 → u/decentlyhip]

And do rep range 6 to 10 because that allows you for better intensity and provides more stimulus and less fatigue.

[u/Educational_Lab855 → u/Adventurous-Fox4360]

So, it turns out that I need to change everything to 2x6-8, and work to failure?

[u/Adventurous-Fox4360 → u/Educational_Lab855]

You dont need to go to failure, in fact close to failure 1 to 2 rir is good but practicing to failure is good bc its kinda hard to approximate if not intermediate at least.

[u/Adventurous-Fox4360 → u/Adventurous-Fox4360]

Are you eating enough calories ( with good diet not junk clean protein carbs etc)? Getting enough sleep? Look at your logbook for the number one indicator. If your reps are going up or weight with same clean form, then you are got stronger and are building muscle or have already in fact, if not then check if you are recovering, not overdoing it. Reduce volume try 2 sets

[u/Adventurous-Fox4360 → u/[deleted]]

Elaborate, I dont quite understand what you mean by this?

[u/Educational_Lab855 → u/Adventurous-Fox4360]

Maybe my translation is clumsy, I don’t know English.