Training until failure with Bulgarian split squats seems near impossible to me, I can do it with every other exercise, just not Bulgarian split squats 😂 feels like I’d pass out before my muscles actually reach failure tbh
@@marthoTTyou know those cartoon characters seeing spinning stars when en they're dizzy? Ive experienced multiple times seeing flashing white dots during a set of bss
Leg extensions to failure with extremely slow eccentric.... That moment of standing up after and shaking it off to get that blood rush is one of the best feelings.
@@Scion15 stand up is something you don't want to do right after 😂 but as far as you can do it to take 2-3 steps to the closest bench to recover, that's enough!
As someone with TWO tweaked hamstrings recovering from a meniscus surgery, it hurts my eyes to see people going past failure on hammy curls. I would do anything to just be healthy again. I promise Lord, I will never try to return too fast.
the problem with most people isn't that they get close to failure or true failure... the problem is they choose arbitrary numbers like 3 x 10 reps even if they could actually do 17-18 reps.
You can do less reps by putting more weight. It's safe? No. Then what else you can do? Use better technique, cheating less and actually workout the muscle you're aiming. Suddenly, for example, you stop doing leg presses with 100kg and start doing it with 80kg, because you're doing good technique. It's not about how much you can lift, it's all about how much you can work your muscles.
Yeah, which is why Jeff’s approach of taking the last set to failure makes a lot of sense. If you throw out the rep ranges (except for the “minimum” rep range) and go with the “gun to your head” approach and reach true failure, it’s pretty eye opening, especially for beginners. It’ll tell you what your true failure point is, and also what your 1 RIR (RPE 9) is, which is just 1 minus that failure point, etc. And since it’s your last set, this is probably the “lower bound” of your RPE 10, since you probably completed at least 2 working sets prior that were fatiguing the target muscle.
If your goal is 3X10, and you get all 3X10, then you up the weight. Eventually, you'll up the weight to the point you can't get all 3 sets of ten. The you progress until you can, then up the weight again.
Yes, that is exactly true. And I don't know what these 3 guys replying to your comment mean! Stating the obvious!? No one asked how you would progress the weight etc.
@@Univfy1 That’s not what the science shows lmao. Science shows it’s between 5 and 30 reps with 10-20 being the most likely to contribute the highest to hypertrophy. The ‘8-12 rep hypertrophy 1-6 rep strength’ shit is broscience at its finest
I used to take every set to failure, then I injured myself from overtraining. I had bad, constant pain in my elbow and hamstrings. I still have it today, but it’s not as bad as it used to be. I discovered that while doing a set, when I cannot lift as fast as I started, I can do about 3-4 more reps until failure. So now, I lift in a steady rhythm, and when my movement begins to slow down on the concentric, I do one more rep. That’s about 2 reps in reserve for me. Then, I end the set with an extremely slow eccentric before putting the weight down. When I can do 10 reps or more in all sets of the exercise, I increase the weight slightly the next session.
It is about consistently going at it week after week while progressively overloading grows your muscles. You will eventually train to failure at some point but I don't find it sustainable to do it all the time. Say I gave all I got today, but I have to beat it next week, and the week after... It will burn me out in no time. How can I keep doing it for months? That's where ego lifting, compromising form and most common gym mistakes occur. If I'm just making sure the sets are challenging, it is enough hypertrophy stimulus. Next week I can add a couple pounds, a couple reps, continue to improve and keep growing for months. It doesn't matter how fast you are going, it is about how far you will go.
i do bulg split squats once a week (i switch them with reg squats the other leg day to preserve my very long lower back) and have always done them to failure, but usually only 1 or 2 working sets of 7-10 on them, and it's the one exercise that leaves my glutes absolutely fried for more than 4 days, EVERY time.
@@TheCJRhodes That's awesome. I do them once a week too but always after squats for 3x8. And yea quads and glutes get fried pretty hard the next day for sure.
whats good about last set to failure is that its a good evaluation of your earlier sets, if you did 10 reps each set and in your last set to failure you do for an example 4 more reps you can adjust your next session to go for 12 reps in those earlier sets, so you know its rir 2. and then you take last set to failure again and its still 2 more reps you are correct, if you still do 4 reps extra in that last set you go for 14 so on and so forth. its a great evaluation tool.
study on “inexperienced lifters” basically meaning they will grow from any kinda stimuli so if you’ve been training for over a year or so you should be aiming for failure
1-2 reps shy of failure on a 3 rep max compared to a 15 rep max is way different. Thats why this BS 1-2 reps shy is garbage because it doesnt account for how much reps ur doing in that given set
@@_mariko791its funny that literally NO ONE ive ever heard talk about 1-2 reps shy of failure ever talked about how the amount of reps you can do with that weight makes it different. Ive watched countless videos as well and nobody ever addresses that. Maybe there just referring to the moderate rep zone, like 6-10
Not really. This is saying quite the opposite, since Sulek takes almost every set to failure. Honestly though, you can find an article or research for anything you want to these days, so I wouldn't swear by this piece of research. Training to failure makes sense to me, and I enjoy it so I'll keep doing it. It also gives me a big fat pump.
If you can recover while doing 12+ sets a week, take em to failure I guess. newbies have much more recovery since there's much less tissue to repair.@@backstrapped
@@mikafoxx2717 I guess that makes sense, since a smaller muscle recovers faster than a larger muscle. Though I would argue less volume and higher intensity (pushing to failure on most sets) is better for growing muscle than high volume with less intensity (only a few sets to failure). And I find the amount of recovery can be nearly the same, if not faster when performing less volume.
I also do a numbered set and run the last to failure. Has absolutely changed and made results. One day, step and thought fueling consistency into action at a time. Your future self will thank u.
We live in a world of extremes. In fitness we have two: the bros and the science based community. I'll just enjoy my training and not overcomplicate every single detail.
Ahhhhh THIS is what i needed to know. As a beginner i was afraid of training like a wuss. Good to know that partials and controlling negatives are a thing in the last set
Your videos are giving me good tips. I’m a noobie in the gym but I’m going consistently. Also been counting my calories. Looking forward to more videos!
Last time i watched jeff was awhile ago and back then he stopped at 1-2 RIR. Glad to see hes changed this stance. Whatever is challenging for you is what you should be doing.
Leg Extensions to failure and I really main failure with going super slow on the way down is truly satisfying. But doing leg presses to failure always seems risky af to me so I pussy out xD
I started lifting this year. The first 4-5 months was strictly technique focused and I did 6 sets of 13 reps for every muscle group twice a week (ppl). I did progressive overload till I thought I reached a point of 1-3 r.i.r.. took a deload and decided to do a cycle of taking every set to failure so I can learn what failure is. My next meso cycle will be taking what I learn from this year and utilizing it for the most optimal hypertrophy. IM SO GLAD I STARTED LIFTING WITH A SCIENTIFIC APPROACH!!!
I totally agree with this method. It's the most advanced method in my opinion. Failure on the last set. Sometimes you can also quickly drop to a lower weight and get 3-5 more reps.
Personally the best way for me to know that I went close to or at failure is doing as many full range as I can then repping out partials (usually just 1-3reps max) to a point where I can't even complete a partial.. then I know I've done more than enough damage to that muscle to start 👍
I’m the same. I just take the last set to failure. Myo reps with a 2 sec pause have helped me understand I’m not as close as I thought I was. I’m now doing fewer sets and have been getting next day soreness like I haven’t experienced in years.
@@aquamarine99911 I generally don’t. I have a home gym and work out alone, so only have spotter bars. I do sometimes wonder if I’m leaving something out by not taking some movements to failure
@@Kvothe79 Eh, probably not. I'm writing this while in between incline dumbbell press sets. If I have to break form and writhe on the bench to get them up one more time, I'm calling that a "safe" failure. Oh yeah, and one the third set, I'll keep dropping the weight until I get to a real, but more controllable, failure. I guess it works, because it's harder to type this than a few minutes ago, lol!
I do Bulgarian split squats and leg curl on leg days past failure and I get someone to assist me with partials and it's definitely worth it it feels a lot more fulfilling than leaving a few reps on the table
1 set per exercise till failure, high intensity, short duration, 1 to 2 workouts per week, balanced diet, and plenty of rest. Mentzer already gave us the answers and the reasoning.
I wouldn’t recommend going to failure on squats or deadlifts, or any variation. The risk to reward ratio is bad. But you can do those exercises first and then take the subsequent exercises to failure.
As a 54 year old who has been strength training for decades, I believe the 1-2 RIR matching the 0 RIR is more indicative that the study was done on inexperienced lifters. After you have been doing it a while, taking your last set to 0 RIR is the key to progressive overload.
This study was actually done on experienced lifters. Jeff said “in experienced subjects” not “inexperienced subjects”, he probably should’ve said “using experienced subjects” to avoid confusion. The title of the study backs this up, if you pause the video, it says “in resistance-trained individuals”
I soo like when gym videos are gym videos no more no less , NOT AS those SO AKA INFLUENCERS THAT DOES that for OHH THEY STARE AT ME OR GET IN THEIR FACES . Respect for such informational video +++++
I think failure is depndent on the recoverability of the exercise selection i.e train to failure on lateral raises but not overheard press. One is magnitudes more fatiguing. Also i think playing the long game i.e being fresh so you can set PBs over a longer period of training is valuable. Progressive overload leads to more hypertrophy if you can lift more weight.
The goal of going to the gym isn’t to succeed, it’s to fail. To fail, every time. Very humbling, and difficult. but overtime builds strength from consistent failure.
That's what I do too. Though I usually leave a bit in the tank if I need the same muscle(s) to work a different muscle(s) in a different exercise afterward.
I’ve only been lifting for about a year but the last 4 months or so I’ve been doing every set to failure after warm up and I’ve been getting way more gains lifting like that. Kind of Mike mentzer style. Like chest day is 2 warm up sets incline dumbbell press then 2 sets to failure, 2 sets dips to failure and 2 sets chest flys or chest press to failure. Only takes like 25 mins with 2 min rest times and it’s yielding the best results I’ve ever gotten.
Bro just made himself a twin lol. Nice editing
fr
Literally came to the comments to say this exactly.
What editing?
bro i didn’t even notice, it was that good
Not edited, the other dude is bro jeff
training till failure < eating till failure
Don't eat till your stomach gives out, eat until you truly hate yourself
Sorry, could you explain what that means?
@@Marco-vn1dbit means you need to eat properly for maximum gain, otherwise workout will do nothing
Nah I’m really good at eating till failure
@@Alifuzzaman999Maybe for fast metabolism
Jeff spotting Jeff, never trust anyone but yourself. Smart.
Bench press alone. It's you and yourself
Sometimes you need to get spotted by the realest one you know
@@w花b PSA: Don't clamp while bench pressing alone!
Training till failure on bulgarian split squats is pure insanity and I love doing it
Same bro. Maybe we secretly love the pain 😂
My rest period after that would be like 3 hours. Bulgarians fucking slay me
Training until failure with Bulgarian split squats seems near impossible to me, I can do it with every other exercise, just not Bulgarian split squats 😂 feels like I’d pass out before my muscles actually reach failure tbh
@@marthoTTyou know those cartoon characters seeing spinning stars when en they're dizzy? Ive experienced multiple times seeing flashing white dots during a set of bss
@@incompetenceitself95 yeah that’s exactly what I feel like too, there’s absolutely 0 way I can hit failure with them without passing out 😂
I love pushing myself to failure, it's when i feel the most alive. It's such a primal feeling to have your will win over your body.
Yeah its orgasmic
Yesss dude
Hell yeah man. But yeah, you do come home in a body bag because you'll be sleeping in no time at all. Fuck chores at that point.
@@karamelflan dead ass 😂 take your protein shake and steak and head your ass to bed lmao
Big facts. I go to failure on everything and every set
Leg extensions to failure with extremely slow eccentric.... That moment of standing up after and shaking it off to get that blood rush is one of the best feelings.
I know what you mean... And heading to squats right after in superset fashion is wild 😂
You can stand up after?
@@Scion15 stand up is something you don't want to do right after 😂 but as far as you can do it to take 2-3 steps to the closest bench to recover, that's enough!
@@Scion15 Hah, it was hilarious watching one of Dr. Mike's victims roll out of the leg press machine. He didn't stand for a while.
If you can stand, you didn't go to failure. You should be rolling out and crying on the floor from the pain.
As someone with TWO tweaked hamstrings recovering from a meniscus surgery, it hurts my eyes to see people going past failure on hammy curls. I would do anything to just be healthy again. I promise Lord, I will never try to return too fast.
Look up the wolverine stack
Bro doppelgangered himself just to show a technique. What a legend
He's your brother?
I get it… you think I’m a failure
not me though
💀
I mean c'mon. it took 2 Jeffs to make the point.
Prove hom wrong, destroy those sets man, come on! One more push! One more bicep! One more squat!
@@jksdo88 yes u are i had to comment this
Hes still doin it. Straight up, informative, no bullshit. Love this guy
You know it's a cool feeling when you already train this Way and see a video that says science supports your training.
We need a Twin Jeff with a Bro Jeff sneaking in the back next time 🤣
There's a comedian that looks like this. He can be the other twin.
Call me an optimist; I always control the negative. *BARS*
🗣🔥🔥
TWO JEFFS?! The world isn’t ready
Jeff has me yelling control the negative during my shoulders workout today. Props king!
You have the absolute best editing on RUclips or any platform 💪🏼
This is getting out of hand… now there are TWO of them
Jeff Explainer and Jeff Doer
Science based lifting has gone too far.
Undervalued comment xD
Nice prequel reference
I love that your brother helped you in these clips
Very nice editing! The subtle zoom really sells the 2 merged shots as 1
even without going to failure, it feels like "control the negative" is super important knowledge.
It's not common sense?
the problem with most people isn't that they get close to failure or true failure... the problem is they choose arbitrary numbers like 3 x 10 reps even if they could actually do 17-18 reps.
You can do less reps by putting more weight. It's safe? No. Then what else you can do? Use better technique, cheating less and actually workout the muscle you're aiming. Suddenly, for example, you stop doing leg presses with 100kg and start doing it with 80kg, because you're doing good technique. It's not about how much you can lift, it's all about how much you can work your muscles.
Yeah, which is why Jeff’s approach of taking the last set to failure makes a lot of sense. If you throw out the rep ranges (except for the “minimum” rep range) and go with the “gun to your head” approach and reach true failure, it’s pretty eye opening, especially for beginners. It’ll tell you what your true failure point is, and also what your 1 RIR (RPE 9) is, which is just 1 minus that failure point, etc. And since it’s your last set, this is probably the “lower bound” of your RPE 10, since you probably completed at least 2 working sets prior that were fatiguing the target muscle.
If your goal is 3X10, and you get all 3X10, then you up the weight. Eventually, you'll up the weight to the point you can't get all 3 sets of ten. The you progress until you can, then up the weight again.
Yes, that is exactly true. And I don't know what these 3 guys replying to your comment mean! Stating the obvious!? No one asked how you would progress the weight etc.
Spot on Jeff. Most people have absolutely no idea what training with RIR is or what their true RPE is
I pretty much always go to failure unless it's high rep sets, then I just stop when I get sick of it. Then I throw the weights and say F this.
this is one of the main reasons you should never go above 12 reps and rarely above 10
@@rodeothealbumThis is an incredibly bad take lmao. My shoulders respond way better to 15-20 reps than 8-12
@@tbug50 Hypertrophy is 8-12, but some people can respond differently.
@@Univfy1 That’s not what the science shows lmao. Science shows it’s between 5 and 30 reps with 10-20 being the most likely to contribute the highest to hypertrophy. The ‘8-12 rep hypertrophy 1-6 rep strength’ shit is broscience at its finest
@@Univfy1 Renaissance periodization has a whole video on it with the science behind it
You're the one influencer which makes a lot of sense in his videos on which the audience can trust❤
My man got big since his time in stand up.... and cured the stutter... nice job.
I used to take every set to failure, then I injured myself from overtraining. I had bad, constant pain in my elbow and hamstrings. I still have it today, but it’s not as bad as it used to be. I discovered that while doing a set, when I cannot lift as fast as I started, I can do about 3-4 more reps until failure. So now, I lift in a steady rhythm, and when my movement begins to slow down on the concentric, I do one more rep. That’s about 2 reps in reserve for me. Then, I end the set with an extremely slow eccentric before putting the weight down. When I can do 10 reps or more in all sets of the exercise, I increase the weight slightly the next session.
Nothing can be better than a Jeff Nippard, except two Jeff Nippard
Thank you for showing us some examples.
It is about consistently going at it week after week while progressively overloading grows your muscles. You will eventually train to failure at some point but I don't find it sustainable to do it all the time. Say I gave all I got today, but I have to beat it next week, and the week after... It will burn me out in no time. How can I keep doing it for months? That's where ego lifting, compromising form and most common gym mistakes occur. If I'm just making sure the sets are challenging, it is enough hypertrophy stimulus. Next week I can add a couple pounds, a couple reps, continue to improve and keep growing for months. It doesn't matter how fast you are going, it is about how far you will go.
You have earned my respect for showing us with your leg day
Bulgarian split squats to failure.....my god I'm gona try that LOL
i do bulg split squats once a week (i switch them with reg squats the other leg day to preserve my very long lower back) and have always done them to failure, but usually only 1 or 2 working sets of 7-10 on them, and it's the one exercise that leaves my glutes absolutely fried for more than 4 days, EVERY time.
@@TheCJRhodes That's awesome. I do them once a week too but always after squats for 3x8. And yea quads and glutes get fried pretty hard the next day for sure.
I achieve failure the second I attempt this exercise 😂
whats good about last set to failure is that its a good evaluation of your earlier sets, if you did 10 reps each set and in your last set to failure you do for an example 4 more reps you can adjust your next session to go for 12 reps in those earlier sets, so you know its rir 2. and then you take last set to failure again and its still 2 more reps you are correct, if you still do 4 reps extra in that last set you go for 14 so on and so forth. its a great evaluation tool.
Very smart as always, thank u jeff
Leg press til failure is the hardest thing to actually achieve, idc what any of y’all say
study on “inexperienced lifters” basically meaning they will grow from any kinda stimuli so if you’ve been training for over a year or so you should be aiming for failure
Pretty sure it says "in experienced lifters" not "inexperienced lifters" poor word choice lol
Subtitles got it wrong, he said in experienced not inexperienced. the study was on "resistance-trained individuals"
Bulgarian split Squats and Nordic Curls are my favorite things ever! Always take the last set to failure! Gets the best pump ever
Can't wait to see what else you have up your sleeve!
Dude editing is top notch definitely top tier RUclipsr and greatly educated love it bro
1-2 reps shy of failure on a 3 rep max compared to a 15 rep max is way different. Thats why this BS 1-2 reps shy is garbage because it doesnt account for how much reps ur doing in that given set
I agree with you hence why I always train till failure.
@@_mariko791its funny that literally NO ONE ive ever heard talk about 1-2 reps shy of failure ever talked about how the amount of reps you can do with that weight makes it different. Ive watched countless videos as well and nobody ever addresses that. Maybe there just referring to the moderate rep zone, like 6-10
@@publicrestroom5075 yeah then they should specify it not just give us some random information
Editing is amazing!
Jeffs’ twin is more jacked 😢
Sam Sulek training style was right all along . Taking sets to failure & doing partials at the end of sets
Not really. This is saying quite the opposite, since Sulek takes almost every set to failure. Honestly though, you can find an article or research for anything you want to these days, so I wouldn't swear by this piece of research. Training to failure makes sense to me, and I enjoy it so I'll keep doing it. It also gives me a big fat pump.
If you can recover while doing 12+ sets a week, take em to failure I guess. newbies have much more recovery since there's much less tissue to repair.@@backstrapped
Newest literature says that statement couldn’t be more wrong.
@@mikafoxx2717 I guess that makes sense, since a smaller muscle recovers faster than a larger muscle. Though I would argue less volume and higher intensity (pushing to failure on most sets) is better for growing muscle than high volume with less intensity (only a few sets to failure). And I find the amount of recovery can be nearly the same, if not faster when performing less volume.
This is a perfect piece of info. A short that's more useful to people than most full length vids
All those machines look amazing
I also do a numbered set and run the last to failure. Has absolutely changed and made results. One day, step and thought fueling consistency into action at a time. Your future self will thank u.
We live in a world of extremes. In fitness we have two: the bros and the science based community. I'll just enjoy my training and not overcomplicate every single detail.
Ahhhhh THIS is what i needed to know. As a beginner i was afraid of training like a wuss. Good to know that partials and controlling negatives are a thing in the last set
Lift heavy, lift hard, lift often. Don't overthink this boys.
I just found your page and you have answered all the questions I’ve had for the last 5 yrs
Wellmade video...again 👍💪
Your videos are giving me good tips. I’m a noobie in the gym but I’m going consistently. Also been counting my calories. Looking forward to more videos!
💪🏾 Been watching ya videos for a month. keep up the gr8 info mate
Last time i watched jeff was awhile ago and back then he stopped at 1-2 RIR. Glad to see hes changed this stance. Whatever is challenging for you is what you should be doing.
Leg Extensions to failure and I really main failure with going super slow on the way down is truly satisfying.
But doing leg presses to failure always seems risky af to me so I pussy out xD
Yes. We should train to failure to get the best feeling in the world. THE PUMP babyyyyy😎😎😎💪🏻💪🏻💪🏻💪🏻
Partial reps are excellent for muscle building.
I started lifting this year. The first 4-5 months was strictly technique focused and I did 6 sets of 13 reps for every muscle group twice a week (ppl). I did progressive overload till I thought I reached a point of 1-3 r.i.r.. took a deload and decided to do a cycle of taking every set to failure so I can learn what failure is. My next meso cycle will be taking what I learn from this year and utilizing it for the most optimal hypertrophy. IM SO GLAD I STARTED LIFTING WITH A SCIENTIFIC APPROACH!!!
I totally agree with this method. It's the most advanced method in my opinion. Failure on the last set. Sometimes you can also quickly drop to a lower weight and get 3-5 more reps.
I also spot myself. Jokes aside this is pure value!
Best editing in the fitness world 👌
Editing is going crazyyyyy 🏆🏆💪🏽💪🏽😮💨😮💨😮💨🥇
After effects looks clean bro !
THEM SHOES ARE LIT 🔥
Leg extensions are so hard for me to control the negative but I've been trying and I've really noticed a difference in how easy it is to do them now
Personally the best way for me to know that I went close to or at failure is doing as many full range as I can then repping out partials (usually just 1-3reps max) to a point where I can't even complete a partial.. then I know I've done more than enough damage to that muscle to start 👍
Jeff learned the Shadow Clone jutsu for his videos. Real commitment 👏
Really great pacing and editing Jeff this is a great short
Hands up,hands down you are the best for a fitness influencer
This guy is my new best friend
Editing is masterpiece
I’m the same. I just take the last set to failure. Myo reps with a 2 sec pause have helped me understand I’m not as close as I thought I was. I’m now doing fewer sets and have been getting next day soreness like I haven’t experienced in years.
Thank you for this video! All the discussion on RIR and failure training the last few years have led to a lot of confusion.
It shouldn't be. If you don't have a spotter and the weight can kill or maim you if you drop it, then DON'T take it to failure.
@@aquamarine99911 I generally don’t. I have a home gym and work out alone, so only have spotter bars. I do sometimes wonder if I’m leaving something out by not taking some movements to failure
@@Kvothe79 Eh, probably not. I'm writing this while in between incline dumbbell press sets. If I have to break form and writhe on the bench to get them up one more time, I'm calling that a "safe" failure. Oh yeah, and one the third set, I'll keep dropping the weight until I get to a real, but more controllable, failure.
I guess it works, because it's harder to type this than a few minutes ago, lol!
Brilliant video respect brother YNWA
Partials on the hamstring curls and leg extensions are always brutal
THANK YOU FOR THIS I REALLY APPRECIATE KNOWING THIS BASED ON A STUDY THANK YOU !!!!!! PLS KEEP DOING THIS KIND OF VIDEOS
Hats off to Jeff for cloning himself just so we could get this video
I do Bulgarian split squats and leg curl on leg days past failure and I get someone to assist me with partials and it's definitely worth it it feels a lot more fulfilling than leaving a few reps on the table
bro your the best in the world bro ❤
That editing was dope
It was dumb?
Neat editing!
jeff’s editing 📈
Great videos best advice out there
1 set per exercise till failure, high intensity, short duration, 1 to 2 workouts per week, balanced diet, and plenty of rest. Mentzer already gave us the answers and the reasoning.
Love the content and info man!
Controlling the negative definitely keeps your ego in check with the amount of weight 😅
I wouldn’t recommend going to failure on squats or deadlifts, or any variation. The risk to reward ratio is bad. But you can do those exercises first and then take the subsequent exercises to failure.
You’re fucking awesome Jeff, never forget that
As a 54 year old who has been strength training for decades, I believe the 1-2 RIR matching the 0 RIR is more indicative that the study was done on inexperienced lifters. After you have been doing it a while, taking your last set to 0 RIR is the key to progressive overload.
This study was actually done on experienced lifters. Jeff said “in experienced subjects” not “inexperienced subjects”, he probably should’ve said “using experienced subjects” to avoid confusion. The title of the study backs this up, if you pause the video, it says “in resistance-trained individuals”
Lol I was doing 4 to 6 sets Bulgarian splits, maybe I should chill some. Glad you make these shorts
Thanks for making my leg days harder.
I soo like when gym videos are gym videos no more no less , NOT AS those SO AKA INFLUENCERS THAT DOES that for OHH THEY STARE AT ME OR GET IN THEIR FACES . Respect for such informational video +++++
I think failure is depndent on the recoverability of the exercise selection i.e train to failure on lateral raises but not overheard press. One is magnitudes more fatiguing. Also i think playing the long game i.e being fresh so you can set PBs over a longer period of training is valuable. Progressive overload leads to more hypertrophy if you can lift more weight.
This study takes inexperienced lifters and training to failure is an advanced technique. Maybe failure is optimal for seasoned lifters.
The goal of going to the gym isn’t to succeed, it’s to fail. To fail, every time.
Very humbling, and difficult. but overtime builds strength from consistent failure.
bulgarian split squats are really hard, and that's an understatement
That's what I do too. Though I usually leave a bit in the tank if I need the same muscle(s) to work a different muscle(s) in a different exercise afterward.
I’ve only been lifting for about a year but the last 4 months or so I’ve been doing every set to failure after warm up and I’ve been getting way more gains lifting like that. Kind of Mike mentzer style. Like chest day is 2 warm up sets incline dumbbell press then 2 sets to failure, 2 sets dips to failure and 2 sets chest flys or chest press to failure. Only takes like 25 mins with 2 min rest times and it’s yielding the best results I’ve ever gotten.
Love this guy
“Highest quality study” says it all
With extensions and leg curls, I assist once I hit failure and then do a few negatives.