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The Most Common Progression Mistake With 1 Set To Failure Training
When it comes to training, progression is the key driver of continuous adaptation and long-term results. Specifically, when using a one-set-to-failure approach, several common mistakes often develop over time that can hinder progress. In this post, we’ll discuss these mistakes and how to avoid them. In a one-set-to-failure program, the most effective method of progression is the dynamic double progression model. In simple terms, this means performing a set to failure within a predetermined rep range. Once you reach the upper end of that range, you increase the weight so... Read more...
Why Do Studies Show Superior Hypertrophy With Multiple Sets?
In today’s blog post, we will be discussing why some resistance training studies show superior muscle hypertrophy when compared to lower training volumes, such as performing just one set to failure. Although there is no definitive evidence yet, the current data allows us to make reasonable assumptions and propose theories that may explain this phenomenon. Randomized controlled trials published in resistance training and exercise science journals frequently examine how different training volumes affect muscle strength and hypertrophy. These outcomes are measured independently using methods specific to each property. Strength is... Read more...
Should You Intentionally Slow Down Your Repetitions?
In today’s blog post, we’ll discuss exercise repetition speed and how it affects your training outcomes. We’ll also look at when it might make sense to slow down your repetitions and how to do it effectively. Research has shown that repetition speed generally does not have a significant impact on resistance training outcomes in terms of strength or hypertrophy. This makes sense, as the main driver of muscle growth and strength gain is reaching muscular failure, which can be achieved regardless of how fast or slow you perform your reps.... Read more...
Why Is Taking At Least 1 Set To Failure In Your Training Important?
There are many controversies about training to failure, whether it is because of safety concerns or supposed excessive fatigue accumulation. In this blog post, we will be discussing the reason why taking at least one set to failure per exercise is so important to maximally reap the benefits of that exercise. So-called hypertrophy experts argue that training to failure in the gym should be avoided, claiming you can get a better exercise stimulus by accumulating a greater training volume through multiple sets taken close to failure. There are several problems... Read more...