Quote:
Originally Posted by Darkhorse
"Do Not" Specifics:
1. Do not pyramid unnecessarily.
One of the worst training methods ever introduced is pyramid training. This is where you start out light and then add small increments of weight with each set - going to failure each set until you get to your heaviest set. After the heavy set you then lighten the weight just opposite to how you increased it on the way up. Then you complete reps to failure for each set on the way down.
As I said, this is probably the least efficient way possible to build muscle yet it is the most common training approach used today. So if you are training this way the first thing you should ask yourself is - Why do I do this?
When you structure your sets like this, for whatever muscle group you are training, you deprive them of not only the overload they are capable of, but also the overload needed to induce efficient muscle growth.
2. Never go to failure on a warm-up set.
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When I do triceps pulldown, I'll do:
60lbs 10-15 x 2
70lbs 10-15 x 2
80lbs 10-15 x2 to failure
I usually get the pump
Benching:
135lbs 8x1
145lbs 7x1
150lbs 2-3 x 3 to failure
I get so fatigue after the 2 or 3 rep that I could not push up the 4th. I thought muscle fatigue was good though. Thats what I've been doing all along.
After reading the warm up sticky:
Triceps pulldown
40lbs x 15 x1
50lbs x 6 x1
70lbs x 2-3 x1
85lbs x 12 x 2
95lbs x 8 x1 to failure
I noticed that I didn't get the pump like be4. Is this the right way to do it though? Maybe doing more tricep exercises and I'll get that fatigue and pump?
For the chest, I realized what I'd been doing it all wrong. I never warmed up be4 a bench and I benched too heavy the first few sets that I couldn't push at the end to get stronger.
My main question is when doing tri, bi , back, leg. Should I try to burn it out like be4 or doing heavy at the end, but not feeling muscle fatigue.