Tacegac

probably like this as a rough ball park. Youre track n sets that are somewhere in the ls five to 20 rep range, and then that leave no more than, say, four or five reps in it, correct? Something. Now, ere talking. I'm curious what your thoughts would be. There's this camp of people, i feel like the're a little bit more on the periphery in the scientific community, but they'd argue that volume isn't really all it's made up to be, a what's more important is taking sets to momentary muscular failure. And provided you're taking sets to muscular failure, you don't need to accumulate a whole lot of volume, because you can max out the hypertrophic responsem so there's a few researchers in particular, fisher and steele, who've kind of made this argument again and again. And they've a kind of written some, i guess, rubotls to toshonfeld's work on this a what do? What do you think of that? Or do you think we really do have a knock down, smoking gun case that volume is the main here? So

they have one small point. The point is this, as you get closer to failure, the magnitude of hypertrophic response increases, so that a set of 12 raps takeen to momentary muscular failure, let's say, with a weight, that takes ia momentary muscular failure, versus a set of 12 raps with a slightly lower weight, that leaves two raps in a tank. That set of 12 that gos o muscular failure, will, per unit of volume, have more hypertrophic effect. It will grow more muscle. The problem is that the fa gue accumulation from momentary muscular failure, or the closer you get to failure, is actually expediential. So if you go to failure, you're gettingway more fatigue than if you go just too rapshy a failure, and too rapshy alure, you still get quite a high degree of hypertrophy. I actually think i would be willing to putmore much of my scientific reputation on this claim, that around two reps in reserve is the average, not always best, average, best place to stop a set for hypertrophy, because it gives you the best trade off of hypertrophic effect to not crazy fatigue. Ah, if you always go for r r, you get very low fatigue. Cou get not so much of a benefit. S i think the trade off is, but if you go, wou know, all the way to failure, your fatigue is crazy. Even though yor hipertrophe nearly increased, your fatigue is expedentiall, increased. Why is that relement? Well, if it's the last microcycle before you deload, it's not, which i think as why you can definitely go to failure, and probably should go close on a last microcycle before planned deload. But on any other microcycle. Remembr there's two components to every single time you go in the gym. And it's not a final microcycle. It is, how do i do the job to grow to day, and how is that going to set me up to do the best job to grow next week? So that last part is just completely obviated, int just not answered by people who advocate failure training. If you are anywhere other than a beginner, i'm sure you've tried this yourself. I actually used to train. I used to be one of these folks. I used to train on a multiple set, all sets, to failure programme, untow i discovered fatigue accumulation. Because every third week my body would fall apart into pieces, and i just wouldn't be able to match any of my raps, which is actually how we define m r v. You can no longer match sets and raps at the predicted intensity that you're supposed to. So i would crash into my m r v all the time and just wonder why i couldn't survive an old programme jus. Because fatigue accumulated boon like this. It's not a productive way to train sustainably. A i think that's the kind of final word on that sort of trainn does work. But if you want to put volume is very well correlated to how much ga ou gettin, more correlated than relative intensity. So it's more important to find a way to keep the relative intensity good, two sets, two rets or so, sure o failure, but to really pump as much volume as you can into that. And every single review of the literature that has been done, that's been any good, shows that volume is actually more important than relative intensity, and shows that ye oudonif you train close to failure, waste to make it work. Ok? But because of this volume acumuar fatigue, accumulation problem, sub maximum higher volume programms simply cause more hyppertrophy. Funny enough, if you look at the way most body builders train, even the ones on a million different steroids, almost no one takes every set to concentric muscular failure. Most body builders keep some repsi to do more and more sets. That's how people get the biggest. People always say word about dorin yates, what about the sanaki? They're choosing and picking one out of a hundred examples, where the other 99 guys, if you told them, hey, wanted tou go to failure to be like five. I tried that before, i just broken half.