Superhuman Magazine - Action Sports and Performance - Don’t Train to Failure on Every Set

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Don’t Train to Failure on Every Set

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Written by SuperHuman
Thursday, 01 May 2008
Tension and time under tension promote muscle hypertrophy (growth) and strength. The structure of the weight-training program is important for maximizing these two factors. While controversial, multiple sets promote muscle growth better than single sets. Which activate the muscles best: doing three sets to failure using the maximum weight you can lift for 10 reps (10 RM) during each set (Program 1), or doing two sets of 10 reps at 90 percent of 10 RM followed by a third set to failure (Program 2)? Canadian and American researchers found that total work (reps X weight) was greatest during Program 2. Both programs activated the muscles equally, as measured by electromyography (EMG, measures the electrical activity of muscle). Total work and time under tension was greatest in Program 2. These results are contrary to conventional wisdom and support the concept of pyramid training methods. This was an important study that supplies useful information to gym rats. (Journal Science Medicine Sports, 9:135-142, 2006)

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