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PostPosted: Tue Mar 26, 2013 8:50 am 
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I don't like going to absolute failure too often. In fact, I rarely work till failure myself. I work very close to failure (1-2 reps), or to a technical failure (when form starts to crack). And I believe I still get as much benefit from it as going to failure. Here's a nice study:
http://www.ncbi.nlm.nih.gov/pubmed/?ter ... to+failure.

"In conclusion, going to complete failure during lateral raise is not necessary to recruit the entire motor unit pool in untrained women--i.e., muscle activity reached a plateau 3-5 repetitions from failure with an elastic resistance of approximately 15 RM"

Always going to a total failure will teach and accomondate you to lose and fail, and it's bloody heavy to the nervous system. I still like programs like 531 and I still utilize back-off sets that have max reps with 50% load. But I never fail. I'll only go to failure when testing for 1RM.

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PostPosted: Tue Mar 26, 2013 10:44 pm 
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In that case a Mon, Tues, Thurs,Fri or M, W, F, S or something like that might be a good way to go. Certainly a M, W, F routine would work very well. If you wanted to split the full-body up, you could day 1 on M, day 2 on W, day 1 on F, then day on M and continue alternating.

Going to failure on the lighter, isolation moves isn't so bad, but I stand by my advice to rarely if ever go beyond technical failure on the compound moves.

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PostPosted: Tue Mar 26, 2013 10:51 pm 
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Here's the article I was thinking of earlier.

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PostPosted: Tue Mar 26, 2013 11:59 pm 
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Thanks so much! I am going to go with the mon/tue/thu/fri split.

One question about dumbbell versions of the exercises: which specific dumbbell deadlift variation do you recommend? It would seem there are many varieties.

I added goblet squats yesterday and wow, those are great.


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PostPosted: Thu Mar 28, 2013 2:34 am 
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Probably an RDL.

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