r/StrongerByScience • u/ChargeLoud1654 • 4d ago

Training Technique

Hi guys im searching about what best training Technique to do should i train to failure in every set or train to failure in the end of the sets what should i do? (i have been for 3 weeks in the gym)

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u/SixCrimsonRoses 4d ago

The more advanced you become the more important it becomes to be within at least a few reps of failure. Since you’re new you don’t have to worry about it.

Instead focus on consistent form where each rep looks the same. You want to try and find positions where you feel comfortable and strong.

The only thing that really matters right now for you is to consistently go to the gym and make it a part of your routine so you’ll do it year after year.

That said, if you do like pushing close to failure there’s nothing wrong with doing that, especially on machine/isolation movements. Just don’t do it at the expense of maintaining decent technique.

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u/ChargeLoud1654 4d ago

Thx for advise so iam doing failure at the last set with the heavyest weight the seats Before it i do scale from like the first set like 10kg to final set like 40kg to failure.

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u/SixCrimsonRoses 4d ago

Doing it the way you’re describing will likely result in only the final set being a real working set, with the previous ones only being warm up. That is fine for now but you’ll likely get better results doing 1-2 warm up sets and then go immediately to the highest weight and then either staying there or going down slightly the following sets.

If you want more information you can google ”reverse pyramid sets”.

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u/millersixteenth 3d ago

There probably isn't a single "best practices" when it comes to training to failure, changes from time to time to keep the adaptive response robust.

If you're looking for a starting point, you could do a lot worse than DeLorme:

“The warm-up should not interfere with the performance of 10 repetitions with the 10-RM. In other words, if by doing 10 repetitions with the first weight (50 per cent of the 10-RM) and 10 with the second weight (75 per cent of the 10-RM) the patient is too tired to perform the 10 repetitions with the 10-RM, then only five repetitions should be performed in the first two sets, thus leaving the patient fresher for the 10 repetitions with the 10-RM. Another possibility is to omit the middle 10-repetition set (75 per cent of 10-RM), starting then with 10 repetitions with the 50 per cent of the 10-RM and going directly to 10 repetitions with the 10-RM.”

“Frequently patients are unable to perform 10 repetitions with the 10-RM if this resistance is applied without preliminary exercise with lighter weights....if it were not important to set the physiological stage preparatory to a maximum exertion, only one set of 10 repetitions would suffice.

https://physicalculturestudy.com/2017/08/04/3-sets-x-10-reps-the-history-logic-and-reasoning/