Bodybuilding Forums

I have been a bit dubious as most people about single sets to failure and the first few times I did it it just didn't feel like enough.

However having spent each session making sure I am really integrating the correct cadence, pausing at the PCP, only resting for maximum 2 minutes, and truly pushing and pushing for genuine failure, I can safely say this workout is a fucking killer!

It has taken me about 4 sessions to really get it down but my workout three days ago left me aching for days in a way that reminded me of my first gym session ever a few years ago!

Last week I had hastily decided my POP was 2 days but as hard as it was to admit, I think it is actually three as yesterday I just knew I was still in recovery. So I trained on Sunday morning and again this morning (Wednesday).

I am already seeing small changes in my physique and my strength is just growing and growing. Everytime I go back, for most exercises failure occurs a surprising amount later than last time, and at very mimimum for a few exercises I am achieving 1 rep more. This is in particular for shoulders as for some strange reason I have never worked shoulders before!!!

What Mike Mentzer says about Muscle growth has really stuck in my head - It's all about Intelligent training, approaching each exercise knowing just exactly what you need to achieve from it, then achieving it and moving on.

And then to understand that the next few days out of the gym are just as important as the hour you spent in there.

I can see why it is called Hi INTENSITY Training though, I usually feel physically sick by the middle of it! Ive been on the GLAD Diet for two weeks and I like to start the day with a Hi Calorie Low GL Breakfast so I have a headstart in hitting my 2500 calories for the day, but I think I will need to start with something a bit lighter on workout days!!

It's tough, and it's early days yet, but I think this is going to prove to be a very effective 10 week programme.

That's really good to hear personally since I just downloaded the book and decided to start this new way of training

I admit I was skeptical about the one set to failure, but I just have one simple question: I am used to having 2 to 3 light-ish warm up sets but should I (and does everyone here) not warm up and just hit the one set to failure and move on?

I'll try and keep everyone posted on my progress as well This seems like a pretty welcoming community!

Good luck to everyone,

Ankur

Hi Ankur,

I don't personally do any warm ups apart from some stretches and 2-3 mins on the treadmill at the start. I'm not sure if a warm up set is recommended or not actually.

I often do a second set for some exercises, biceps, triceps and back at a third less of the weight and I also started today doing one set bench press before Chest Cable flys at the recommendation of someone on the forum and as I don't have a Pec Deck in my gym.

Good Luck!

Neb

Hi Neb,

Thanks for clearing that up! That was the last question I had and now I'm ready to work out!! It's been about a week and I have finally have my nutrition and everything in shape! I'm going to the gym for my first work out following this strategy literally after I hit submit!

Thanks for the help and advice Neb, I appreciate it.

Ready to lift!!

Ankur

No, only do a warm-up set for Squats in the beginning and everything else is just one set to failure unless you're doing a drop set for some.

Zero wrote:No, only do a warm-up set for Squats in the beginning and everything else is just one set to failure unless you're doing a drop set for some.

Why do a warm up set on squats ? 5 mins on treadmil or cross trainer prior to lifting is adequate isnt it ?

Why 5 mins? Isn't 2 mins adequate as well?

Anyway, Mark recommends 2 minutes on treadmill, then a good, mental warm-up set on squats. Squat is a core lift, the weight is on all of your body, not just your legs.