[su_box title=”3) Go to Failure or Past it” style=”noise” box_color=”#fff” title_color=”#2e383f”]
Many of us know that the best rep scheme for hypertrophy (muscle-building) is around 8-12 reps. However, your body will eventually adapt to the routine if you do the same thing over and over again. So, if you’ve been curling 30-pound dumbbells for 3 sets of 10 for the last three months and haven’t seen any changes, your program needs some help.
Start by bumping up the weight. If you start to fail sooner than you’d like, grab a buddy and have him or her help you on those last few reps. You can also try using bigger weights for fewer reps early in your workout, and then progress to lighter weights for more reps as you fatigue. Try finishing your last set with a dropset or negative reps to deliver better results—and an enormous pump!
The point of pushing your muscles past failure is twofold: most importantly, it helps your muscles adapt by becoming bigger and stronger, and secondly, pushing past failure means you’ll avoid those annoying plateaus.[/su_box]
