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Anonymous
When I'm supposed to rep 8-12 to failure, etc, is that on all my sets, just the first, or just the last? I haven't really gotten a good answer on this yet.
>> ??
working to failure is fucking stupid. kick whoever told you to do that in the nuts.
>> Anonymous
>>103555
I'm not saying I'm working to failure. I'm trying to work a few reps from failure, in fact. I'm just not sure if my earlier sets should be so much easier than my last one.
>> Anonymous
All of your work sets should be done to failure if possible to increase sarcoplasmic hypertrophy. The 8-12 range can be read as follows: Not too much weight that you can't do at least 8 reps and not too light of weight such that you can easily exceed 12 reps without failure.
>> OP
>>103567
Okay, good advice. I'll start following this.
>> Anonymous
>>103555
Why don't you give some reasoning with your answer faggot?
Or are you just posting this because you can't work to failure and don't want anyone else to either?
>> Anonymous
>>103576
I think you've been trolled... or maybe I've been trolled. Regardless, there's some trollin' goin' down in this here thread.
>> Anonymous
here's the reasoning:
1-5 rep exercises provide efficient fast-twitch fibers ("explosive strength")
4-7 reps provide efficient slow-twitch fibers (maximal strength)
8-13 reps provide inefficient slow-twitch fibers (bodybuilders do this... maximum size is here)
12-die trains muscular endurance (and some fast or slow twitch fibers depending on the speed of your movements)


in addition, as you seek to improve your lifts, the expected utility of each additional lift in a set decreases as the quality of each rep decreases.... going to failure puts you at greater risk of injury for less benefit
>> Anonymous
>>103586
Indeed. Welcome to 4chong
>> Anonymous
>>103541
For each set select a weight that you can rep at least 8 times, but that you will fail to rep more than 12 times. It's that simple.
>> Anonymous
Failure is for estogren-filled fags. Real men think in terms of success. Weightlifting is more than moving weights up and down: the mental effects, and the resulting hormonal effects, of succeeding vs failing must be considered.

Testosterone, do you have it, motherfucker?
>> Anonymous
Protip: Fail reps are for failures.

No stamina and it all turns to fat once you stop or hit 40. Sustained reps will give you tone that will last into your 60's. Unless you're intending on joining the WWE and taking huge amounts of steroids to choke a bitch.
>> Anonymous
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>> Anonymous
>>104052
So is this basically advocating a 5x5 routine?
>> Anonymous
>>104075
5 to 9 dependant on your needs. If you know how to read charts that is.