I’m doing 3 sets to 75% of failure
What does this mean?
It means the amount of reps I do for an exercise if 75% of the total reps I would have done if I had gone to failure. It means for biceps for example I took a 40 kg weight (please note I am not a beginner, I have been lifting weights since 2004 and have gradually increased the load over time) and did three sets to failure. On set 1 I got to failure after 12 sets, on set 2 after 11 reps, and set 3 after 9 reps. I then calculated 75% of 12, 11 and 9 to make sure I don’t lift to failure but close enough to it to stimulate the muscle enough. Which means I lift 75% of failure: for biceps on set 1: 9 reps, set 2: 8 reps, set 3: 7 reps. Then over time I gradualluy increase the load or the reps from there. I used to workout to failure on every set for 2 years and that was too much for my nervous system to take. I was feeling like passing out all the time and always tired and my heartbeat constantly elevated.
Will increasing the amount of sets from 3 to let’s say 5
It’s entirely pointless to discuss increasing sets without knowing how many exercises and reps you’re doing in each session throughout the week. What does your plan currently look like?
I always do 3 sessions per week and 3 sets per exercise per workout. In one session I do full body workouts: biceps 40 kg 9 reps 3 sets, triceps 40 kg 8 reps 3 sets, traps 40 kg 11 reps 3 sets, lats 40 kg 9 reps 3 sets, shoulders 40 kg 6 reps 3 sets, legs 35 kg 12 reps 3 sets, chest 35 kg 9 reps 3 sets, abs 0 kg 23 reps 3 sets, neck 25 kg 13 reps 3 sets. This takes me around 40 min per session. Gradually over time I increase the load or reps.
Will more sets close to failure build more muscle faster than 3 sets to near failure? Or is it enough to do 3 sets to near failure?
3 sets can be enough or it can be not enough or it can be too much. Again, more details are needed to actually know what’s going on.