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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.

Don't worry about the pump. I hate getting a pump. I'm not a fan of doing everything to failure. You're better off focusing on hitting numbers and increasing your strength IMO.

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Which one should I be doing:

60lbs 10-15 x 2
70lbs 10-15 x 2
80lbs 10-15 x2 to failure

or

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

The obvious thing I see is that you're doing warmups for tricep pulldowns. You shouldn't be starting a workout with tricep pulldowns to begin with. Just to state the obvious, you shouldn't be warming up the same muscle group or movement twice. If you warmup for bench and then do tri presses as your next exercise, you don't need to warmup for the tri presses. You've already done a sufficient warmup by doing bench.

A proper warmup would be:
---x5x2
---x3x2
---x3
---x3
---x3
---x1
---x1
---x1

--- is the weight.

Training to failure consistently is not very good for you imo. Failure accumulates more fatigue (via hammering away at your cns) and leads to overtraining, if done consistently. Its especially important since fatigue will limit how much you can load on the bar. You can come close to failure, but you shouldn't be failing. They seem similar but there is a world of difference between the two. There is an article on the site written by Madcow and he touches on failure and rate coding and all that fun stuff.

Like Ross said, the pump and a feeling of fatigue are not necessarily good indicators of an effective workout. You could bench 50lbs 20 times and feel pumped and fatigued or you could bench 160lbs twice and feel nothing, and I'd say that the 160x2 was much more beneficial.

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"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


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