High-Rep Failure Training for Growth

[liftsiron]

High-Rep Failure Training for Growth
Want to get bigger? Finish off your workout with one of these set-rep schemes.
by Eric Bach | 11/30/17

Train to Failure... Wisely

Training to failure can provide a quick boost when done correctly. By blasting every possible muscle fiber and taking sets to mechanical failure, you create insane amounts of metabolic stress and muscular damage to further muscle growth.

But how can you train to failure safely? Lift light weights, around the neighborhood of 30% of your max.

Pick your exercises carefully, too. Use cables, machines, and some bodyweight exercises. Please, no deadlifts or snatches. Aim for muscular failure without "excess" cheating. Some body english is okay, but twerking off the machine chest press is not.

Aim to attack one muscle to end a workout with one of these set-rep schemes:

2 x 50
3 x 30
3 x 20

Here are a few exercises that you can effectively go to failure on:

Chest: Machine bench press
Lats: Chest-supported row
Biceps/Forearms: Machine curl
Quads: Single-leg leg press, leg extension, goblet squat
Triceps: Close-grip push-ups to failure
Hamstrings: Stability ball leg curl
Glutes: Single-leg hip thrust
Traps: 2-minute farmers walks

 

[Dakota]

Isn't it funny how we get in a rut and stale sometimes? I am reading this and see single-leg leg press. I can't tell you long it has been since I implemented single legs into a workout, but I remember how using them use to blast my legs and just kill it.

Reading that article was worth it just for the reminder!

 

[liftsiron]

I get a better leg workout using higher reps.