T Nation

Failure. Hypertrophy


#1

What do you think about Hit or DC training or whatever you want to call it where you pretty much work up to one all out set per exercise to failure or even beyond (rest pause)?

I’m looking to put on muscle size and feel like I do better with high intensity and low volume as opposed to lower intensity and high volume training. A lot of Christian Thibaudeau workouts for naturals are 1 all out set. I have a pretty busy schedule so I’m hoping that I can do the one all out set and get good results in less time!

Also what is the benefit of the 50% method you have wrote about where you take a set to failure and rest 60 seconds and then try to hit half that number? How does that differ from traditional rest pause with 20 second breaks.

Thanks for your time!


#2

I love HIT style programs and was something I gravitated towards early in my training. I ran DC training non-stop for about two years. So this type of training is something that appealed to me early for a myriad of reasons. I enjoyed beating rep PR’s and being able to focus on a few hard working sets to drive growth.

The benefit to the 50% method is similar. It has a “built in” goal attainment system. You hit 14 reps on the “first set”. Rest 60 seconds, and now the goal is to hit 7. So it ends up embracing both a form of progressive overload, and due to the short rest period, also incorporates some metabolic stress. Two great tastes that go great together.


#3

Good Afternoon,
I have a follow-up question. Given 60 seconds as a constant, is all failure the same? For example, will 1 rep (30 secs. up; 30 secs, down) be the same as 6, 10 or 20 reps for 60 seconds? And would that provide the same results as double rest pause or any of the other failure strategies?

Thanks.


#4

That’s an interesting question actually. What we’ve seen in the meta analysis is that loading can become largely irrelevant when volume and intensity (effort, in this context) is taken into account.

However moving with explosive but controlled concentric portion of the rep activates more of the motor units, so I advise basing a TUT approach with that in mind.