Yeah, I have records of every single workout for years now. I have exercises, sets, reps and RPE mapped out ahead of time and then fill in the weights after.
MESO-Rx
Anabolic Steroids
Anyone not lift to failure and are happy with their results?
- Thread starter Apexvallen
- Start date
Thats why your squatting near 3x your BW!
It's what you gotta do to know exactly what works and what doesn't over time. Some of these new apps chart all that for you, I just haven't made the switch yet. Right now my notepad app is the template I work from and my Meso log is the results. 3x bodyweight squat coming in the next year, I think, depending on my own weight.
Hotrods12
New Member
Thats great advice right there
I'd also add if you want to combine higher volume and training to failure to hit an AMRAP (as many reps as possible) at the end of your volume sets. Like if you're doing 5x5 with 225 do the first 4 sets of 5 and then on the 5th set just rep it out. If you're not getting 1 or 2 extra reps beyond 5 you're going too heavy on your volume sets. Kind of a good method of autoregulation as well as a gauge of progress. I'd only recommend the AMRAP once a week per lift or less to avoid burnout though.
Ive tried, easier for me when doing power lifting programs, not for hit or bb style workouts that I incorporate. But you guys are 100% right its one of the best ways. I train so instinctively and a lot of times I am training in different gyms with different equipment. For me it makes as about as much sense as a boxer writing down what happened between rounds! Writing ruins my focus, intensity and hinders me for preparing for the next set. Funny when I've been out at Gold's Venice non of the pro BB were writing shit down while they were training that I even noticed.
Thats because they are pro bodybuilders
And we are not
I need every advantage i can get. They fart and do some bicep curls and they grow. Were not so lucky
Kaladin
New Member
I rarely if ever lift to failure and am completely satisfied with my results. On the writing down sets note, I don't do that either but still make progress that I track in my mind. I think keeping track of sets isn't a necessity if you are lifting for aesthetics. I incorporate a ton of muscular endurance/superset lifts into my plan and progressively raise weights every few weeks or add another workout if I still have some energy at the end of the day. Definitely see the purpose of keeping records though, especially if strength is important to you.
Strength is the #1 most important thing for continued growth
The dense muscle fibers responsible for moving progressively more weight over time are the majority of the fiber makeup we use as lifters. Infact it is so lopsided it would be unwise to ignore them. They are also the most resilient fibers in our bodies.
Kaladin
New Member
I understand that completely. My post was stating I don't necessarily care to watch my strength progression as much as some other people may. I continually increase weights, it's just not something I feel the need to log because of the multitude of different lifts I incorporate into my mix. When I feel an excess of energy, I will increase weights the following workout and make adjustments from there depending on form, repetitions, etc of the new weight.
ddp7
Banned
Amazing post.I always try to failure but in the submaximal.I saw that some reps w/o weight help with that indirectly,understand?
Yeah, but with all the complex schemes, workout splits, exercises used, work, family, extra duties, meetings, and other random shit that gets stored day by day i find it extremely difficult to remember what weights i used last workout for a bodypart or when it gets even more complex utilizing dual undulating periodization i could not possibly keep mental note of all that. So i figure how do you KNOW you used more weight? Cuz it feels heavier?
Kaladin
New Member
Good question. It sounds like your personal and professional life is alot more involved than mine. I'm just a single guy with relatively little take home work so that probably makes it alot easier for me lol.
But for example:
Currently, I can complete 3 sets 12 DB flies, 12 close grip db press, 12 DB press (1 set) at 35lbs comfortably. So yesterday, I moved up to 40 lbs for my 2nd and third set. I was only able to complete 10 each. So over the next few weeks I will keep working at 40. When I consistently hit that at 12/12/12 I will jump up to 45. I will admit, I sometimes forget exactly what I did on certain core lifts. But I have a relatively good idea of my range and track my progression month to month. For example, on shoulder press, I just hit 185 for 10 as a finisher which I was happy with. Knowing that, within the next month if I can hit 195 or higher I will be happy and know I am progressing. My personal belief is that every lift doesn't need to be logged, you just need to make sure you have a way to track progress and if you aren't making any you need to tweak your diet and training protocol.
But again, this is just what works for me and I have an odd body. It reacts differently to different exercise patterns than friends of mine. I also must admit that you and many other members on this site are much more well read on theories and science than myself, so there is a chance I'm not hitting my potential. But, I experience great gains and am comfortable with what I am doing, so I'm kind of in the "why change something that works" mindset.
I dont expect anyone to all of a sudden start carrying a training journal around. In most gyms i have ever been in i usually am the only 1 doing so. Maybe 1 other person. So i get most dont want to keep track of progression or think its a burden or dont wanna look goofy. I get all that. But i also notice the ones who constantly and consistently look the same year after year are the ones who continue to lift the same weights on the same program. Why is that? I assume most dont have the same goals as i do? Most and i think we can all agree on this ARE NOT THE HARDCORE type. They lift to look a lil better or to not be fat but it pretty much ends right there. The hardcore population is a small percentage of the average gym goer attendence. Im fine with that. But the ones with big goals have some way of keeping detailed progress. Whether its a trainer that does it or the actual lifter.
Kaladin
New Member
I mean, I have pretty big goals and aspirations for myself and have developed a pretty nice physique so I don't think your assumptions are correct or accurate. If by keeping track how I am, I can keep gaining mass and a better looking physique I don't think I'm not hardcore or as invested as someone else. You're entitled to your opinion, but my diet is on point year round, I never skip a workout, and I am constantly increasing my intensity. All of those factor in to progress and the mirror and scale are proof
It wasnt directed toward you
Remmebersoandso
New Member
And I think this is proven. If you go into a serious bodybuilders gym, which there arnt many, every guy has a notebook.
Easiest way to track. I'm abit old for all this tracking using apps, but guess it's usefull.
I haven't seen anyone with a notepad in a gym in AGES! That said, I do track only certain lifts, just by noting the weight and reps in a notepad file on my smartphone.
So the guys who do 5x5, 3x12 etc - do you do each set with the same weight? If yes, then at the most maybe the final set is done to failure or near-failure? (because if you do one set to failure you can't do the same weight for the same reps minutes later - i lose 1 or 2 reps per working set if I repeat it with the same weight for example)
Personally I tend to warmup based on how I feel (depending on the body part, how I feel, etc) and then do 1 or 2 "working sets" either to failure or near-failure, then move to the next exercise. Two to four exercises per body part. I use the term "near failure" because I train by myself so on bench press for example training to failure would mean the weight coming down on my chest without a spotter, but I have a pretty good idea when I can or can't do the next rep and I only rack the weight on a working set if I don't think I can complete the next rep. Sometimes I've overestimated but still managed to rack the weight on one of the lower pins fortunately. For other exercises it's easier to go to actual failure. I don't see the purpose of doing set after set if it's not even close to failure, just seems like a lot of time spent doing a lot of sets, when I can simply do less sets but closer to failure, still tax the muscle about the same, and be done from my workout in less time (in my humble opinion that is).
So the guys who do 5x5, 3x12 etc - do you do each set with the same weight? If yes, then at the most maybe the final set is done to failure or near-failure? (because if you do one set to failure you can't do the same weight for the same reps minutes later - i lose 1 or 2 reps per working set if I repeat it with the same weight for example)
Personally I tend to warmup based on how I feel (depending on the body part, how I feel, etc) and then do 1 or 2 "working sets" either to failure or near-failure, then move to the next exercise. Two to four exercises per body part. I use the term "near failure" because I train by myself so on bench press for example training to failure would mean the weight coming down on my chest without a spotter, but I have a pretty good idea when I can or can't do the next rep and I only rack the weight on a working set if I don't think I can complete the next rep. Sometimes I've overestimated but still managed to rack the weight on one of the lower pins fortunately. For other exercises it's easier to go to actual failure. I don't see the purpose of doing set after set if it's not even close to failure, just seems like a lot of time spent doing a lot of sets, when I can simply do less sets but closer to failure, still tax the muscle about the same, and be done from my workout in less time (in my humble opinion that is).
Yes, the majority of my work is sets across with the same weight, 5x5 or whatever. I also occasionally work up to a peak set with lighter back off sets. I try to never hit total failure.
The point would be to accumulate volume. At a more advanced level of strength training relying on intensity alone no longer works. It's not exciting and it would seem counterproductive, but it's how you progress to advanced levels. I stop sometimes 4 reps short of failure and very rarely push harder than 1 rep short of failure. Workouts often take 2-3 hours for just three movements.
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