for example i do 4 sets 6-10 reps with the same weight
i do db incline press:
1st set: 10 reps (probably could have done 2-3 more)
2nd set: 10 reps (struggling with this one but probably could have done 1-2 reps more)
3rd set: 9 reps (really hard set, struggling for a couple of seconds with 9th rep but barely completed it by myself)
4th set: 9 reps (very hard set, done 7 reps by myself, used little partner ssistance for last 2 reps)
next workout if i hit 10,10,10,10 reps each set, ill add weight next time
you added reps at the same weight, you then plan on adding weight after achieving these reps, and repeating the process. Sounds like progression to me.
Forced reps really tax the CNS a lot, gotta be careful with recovery.
I don’t go to failure some workouts, others I take my last set to failure. One thing I do know is that training close to your max and taking a lot of sets to failure is a good way to over train or plateau.
You know your method is effective when you are adding reps or weight to the bar each month. If you are stagnating or losing strength, you’re probably overdoing it.
Any changes since your last update in the arms thread, or just more of the same grind?[/quote]
Yeah Ive been more or less focused on solely powerlifting since mid January. I feel like the training is getting me thicker than I was doing my other rountine. I’ve been hovering around the same bodyweight, but have been doing a lot of cardio in the forms of MMA and basketball 3-4 days per week so I feel I am in a state of adding mass and leaning up. Kinda cool.
Going to failure will tax your CNS a good deal and going beyond will not only tax it, but also put a good deal of stress on your joints. I would recommend programming in going to failure and forced reps with a cyclical approach (not to sound too sophisticated, most do it instinctively lol). What I mean is that you should have periods in your training where you go to absolute failure and beyond, and periods where you leave a rep or 2 in the tank for next time.
Cycle intensity along with volume and exercises and you will probably see a difference in your training effectiveness.