Beyond Failure Training Part 1. (don't waste time clicking if you are a pussy.)

[HeavyDutyGuy]

Valdez, I'm new here, can you give me an idea of your typical workout routine?

 

[LivinLarger]

Sounds good too me, I've always gone past failure. Feel guilty if I do not.

 

[Valdez]

Originally posted by HeavyDutyGuy:
Valdez, I'm new here, can you give me an idea of your typical workout routine?

My typical routine is not BFT.

it is very similar to the dorian yates split: I do alot of supersets and drop sets, you can keep the exercises the same and omit these if you wish. just add some more sets per exercise, and never stay in the gym longer than 60minutes.
Monday- Chest Shoulders Tris
*pec dec 1 set of 8 reps, 6 forced reps, drop the weight to 60% 5-6 reps to failure again, then 6-8 forced reps, drop the weight again by 50% 6-8 reps to failure then 6-8 forced reps. Yes this is about 30 reps, 24 of them being beyond initial failure to pre-fatigue the chest. Now the workout begins
Incline Bench press: 12, 10
Incline Flye's: 10, 7, 6
wieghted dips: 10, 5
Cable flyes supersetted with pushups to absolute failure (not even 1 pushup on the knees can be done): 10, 8
Side laterals: 12, 10, 8, 6 (be strict)
French press: 10, 8
Cable pushdowns: 10, 8
1 arm reverse pressdowns: 8
Tuesday- Quads Hamstrings
Barbell squats (ATF): 12, 12, 10, 8
Hacks or Leg press: 12,10,8,6
SLDL: 10,8
Leg curl: 10,8,10
Wed: OFF, rest
Thur- Back Biceps
M. grip pulldowns: 12,10
pullovers (machine): 12,10
barbell rows: 12,10,8
EZ curl underhand barbell rows: 10,8
cable rows: 12,10,*8 (triple drop set, lower the weight and continue to pump out at least 6 reps on each drop going to failure)
Incline seat curls: 12,10
*barbell curls: 10... drop the weight by 60% and do 6-10 more reps to failure and have a partner assist you with 6 more reps beyond failure.
Friday- Calves, rear delts, traps
Standing calf raise or donkey calf raise: 20, 15, 12, 10, *8 triple drop set...
Seated calf raise: 15,12,10
your calves will cramp and it will be painful.
Dumbell shrugs: 15 warmup
Barbell shrugs: 12,10,8,15
Dumbell shrug: 12, 10
Dumbell rear laterals (very very strict) 15,12,12,10,8
reverse pec deck: 12,8
Weekend off.
It's a tough but simple, short and sweet workout. get out of the gym in under 60 minutes and you won't overtrain, supply sufficient intensity and you will not undertrain. this is a bulking routing btw.

 

[strengthmonster]

It is the same method that was used in the cybergenics training systems of the mid 80's.
I am sure they have been around for much longer than that as well.
Triple drop sets beyond failure tend to get me more cut than add size though.

 

[HeavyDutyGuy]

Aftrer day 1- chest and calves, my calves are so sore I am having trouble walking....

Here's waht I did......
4/2/01

Pec Dec warmup-170, 220x8,RP4,Brk 170x5,RP4, Brk 130x5
220x3,RP1,Brk 170x3,RP2, Brk 130x3
Incline Press (on smith machine) 135x7 -pecs were toasted at this point, very pumped and burning.

Seated Calf Raise 180x11,RPx8,135x6,RP5, 95x6,RP5
180x6, RPx5,135x5,RP5,95x4,RP 4

Well, off to destroy shoulders and triceps.

 

[6(SIC)6]

Valdez, what have you gained now since doing this?

 

[buddha1]

about beyond failure.....

hey guys i have tried the beyond training and had some great gains.....but i noticed that you really cant follow for more than 4 wks due to the overtraining. After week 5 went into 2 weeks power lifting routine and had some pretty good jumps in weight. Bench from 335-385 Squat 445-485 and deadlift(weak) 385-405 Now i know that these might not be some great puondages but they are for me with each set being 5X5 John Smith method. Before you ask i am not a person who uses gear only to the fact of having the opportunity of being able to become a pro football player as well as being an Olympic swimmer in 1996. I am about 6'0 225lbs with about 8%b.f. I run the 40 consistently at like 4.8. I can also run continuous miles at around a 5;30 pace. I swimm about3 miles 4X /week. I no longer look like a swimmer(not as streamlined anymore) big chest legs arms and calves. I am now currently using the Titan Training system/Anabolic diet. That diet works great if yuo have the will and desire to stick to it. After I finish first cycle of Titan i will do another cycle of Beyond Failure. I find these 2 programs to work wonders for me. Lift Smart, Not Hard.---------Buddha1

 

[Jeremy21]

Its a myth that training to failure necessarily stimulates more muscle fibers than sub-failure training. There are various reasons as to why muscle failure takes place and only a few of them have anything to do with muscle fiber stimulation & exaustion. The best of the best in powerlifting, olympic lifting and even bodybuilding rarely ever train to failure. It is good as a tactic but fails (i made a funny) miserably as an over all strategy. Read this article taken from the Weight Trainer site for more information.

http://weightrainer.virtualave.net/training/failure.html

take care everyone,
jeremy

 

[MonStar1023]

Valdez...

Whatsup bro? I was curious man what type of routine is this? It seems to constitute overtraining but then again you have supposedly made incredible gains off of it? Currently I am training with Titan Training but your style training that you are using looks like it could be very productive for a natural.

 

[Mjollnir]

Amen! If one more smartass, know-it-all punk in the gym with 12" arms tells me I'm overtraining with my 6th and 7th sets of squats, I'm gonna shove a 45 up his ass. We are so conditioned into thinking that "pain is bad" and "don't overdo it" that overtraining has become something we're doing with every 4th set. Bullshit! The human body is amazingly adaptive and resilient, especially with proper nutrition and rest. Adapt and survive...

Pssssst...... You're overtraining.

Seriously, there is a good deal of evidence out now that training to failure is is counter-productive is strength is what one is looking to increase (instead of mass).

Checkout a prime advocate of this at www.dragondoor.com, and the evil Russian Pavel.

Keep in mind that he is all about useable, applicable strength and NOT necessarily bodybuilding.