10-15 sessions 30-60 minutes Alexander 2013 Athletic training Average class Average class duration Average duration Average duration classes Biss Workout Biss Workout hard-growing Bodily contact Brian Haycock Chlamydia potency Comprehensive Powerlifter Comprehensive Powerlifter Training Exciting words Exciting words phrases Fish source Fish source hormone Frequency sexual However there Hypertrophy Specific Hypertrophy Specific Training Matt Biss Mobile phone One-Squat Training Powerlifter Training Session reps Session reps sets Specific Training Squat Magic Squats stimulate Super Training active ingredients activity erection addressed woman adhesions fallopian adhesions fallopian tubes affect female affect female libido affect potency amino acid amino acids amount time amount time training answer 2013 answer 2014 answer 2015 aphrodisiacs women approaches Number approaches Number repetitions arouse longer arouse longer novelty arouse wife athletic performance available methods bench press beneficial effect better excite better excite girl bike increase bike increase potency blood circulation body weight boiling water breast Make breast massage bring closer bring closer your calms nerves cardiovascular system closer your confident macho considered most contact urologist cream gels create thematic create thematic site demonstrate your dietary supplements dietary supplements improve dietary supplements potency distance keep distance keep relationship docosahexaenoic acids does change does woman does woman recognize doing exercise each other effect alcohol effect mint effect running effects alcohol effort method endocrine system erectile dysfunction erection Exercises erection first erogenous zones excite woman excite woman Exciting exciting massage exciting massage woman exercises range exercises range repetitions explain urologist facial expressions fallopian tubes fatty acids female hormones fibers dominate fibers total first lesson folk remedies frequency training gain muscle gain muscle year gels potency girl distance glutamic acid glycolytic fibers good ratio good ratio repetitions half sets hard gainer hard gainers hard gains holding loads holding recovery hormone pool hydrogen ions improving quality increase muscle increase number increase strength increase testosterone infectious diseases intensity intensity intensity weights internal intensity intimate massage intimate zone lead infertility lesson weeks lower back main thing male doctor male hormones male potency married woman massage woman maximum effort minerals amino mint potency most important most likely muscle abdomen muscle fiber muscle fibers muscle group muscle mass myofibrils muscle need contact need contact urologist needs said nervous system neuromuscular communication number repetitions nutrition recovery omega-3 fatty parts body person doing person doing exercise post-training sensations potency Chlamydia problem potency programs recommendations prolong erection prolonged erection prostate gland prostate massage quite possible range repetitions recognize impotent relationship distance repetitions sets reps sets reps sets Session romantic dinner rules etiquette running cycling same time sergej 2014 sexual arousal sexual intercourse slightly wider spasibo answer straighten your straighten your arms supplements improve testosterone levels this issue this property total number total number repetitions training nutrition transfer load transmitted diseases vasodilating effect vitamins minerals volume intensity week week week week week whole body work failure working weight your arms your body your hands your knees your partner “working” muscle “working” muscle fibers

Is it worth it to work to failure

total number

Is it worth it to work to failure |

Its worth starting with the fact that strength training is considered as basic for a set of muscle mass ectomorphs. Strength growth is the first mass cause among hard ectomorphs. Working on power programs, the question arises whether it is necessary to work to failure when performing basic exercises?

A specialist A.S. has a good answer to this. Prilepina, which at one time, 60-70 years. of the last century, analyzed the training programs of more than 1000 weightlifters - masters of sports of international class (data published in his Ph.D. thesis "Experimental determination of the optimal training load of weightlifters-sportsmen", 1975).

The sports expert came to the conclusion that the champions of Europe, the world, the siloviki-olympians most effectively work in the range of 1-6 repetitions. A.S. Prilepin suggests that working over 6 reps in exercises provokes the degree of muscle fatigue that negatively affects the increase in strength.

Thus, the scientist, based on an analysis of the training of athletes, believes that high-intensity work, including failure, complicates progress in strength indicators.

He also found useful load cycling: the highest increase in results is recorded when the training program in the first 5 weeks involves working with a weight of 90% of 1 PM, and in the next 5 weeks with a weight of 80% of 1 PM. It turns out that the productive cycle is planned from a higher intensity to a lower, and not a turn, as is traditionally practiced.

The correct correlation between the intensity of weights and the adequate number of repetitions in exercises is achieved by the number of sets, or rather by calculating the total number of repetitions in all sets (in the terminology of A. S. Prilepin - KPSH - the number of barbells lifted). As you can see, we are not talking about any refusal. It will be very difficult to achieve failure in six repetitions with a weight of, say, 60% or even 70% of 1 PM, as well as 80% in four repetitions or 90% in two (see table below).


Repetition range

in the set


total number of repetitions in an exercise

Optimum total reps

muscle mass

in exercise












muscle mass






one hundred%




So, the table shows how much work for one exercise needs to be done relative to the weight of the projectile (intensity).

To make it clearer, Ill give an example, referring to training program B, despite the fact that I recommend a range of repetitions in it that does not coincide with what A.S. Prilepin. For example, today according to the plan - bench press and squats with an exercise intensity of 75% of 1 PM in 3 sets. Now we look at the table and look for a series with our intensity - 70-79%. We see that we are recommended to perform exercises from 3 to 6 repetitions in the set. If we dwell on 6 repetitions, then in the three planned working sets we get the total number - 18, which just corresponds to the optimal value (see the last column). At the same time, the third column indicates that we have been given the opportunity to vary the repetitions in sets, since the total number of repetitions in the exercise is not only optimal, but also the minimum and maximum values. In our case, it is from 12 to 24, which, obviously, is dictated by the individuality of the athletes. That is, the scheme, for example, the 1st set - 4 repetitions, the 2nd set - 5 repetitions, 3 set - 6 repetitions also has the right to be, since the total 15 repetitions fall in the desired range.

It should be noted that conclusions about the number of repetitions and sets are made on the basis of the analysis of weightlifters' activities. However, the above data fit well into the powerlifting training process and are best suited for basic training in bodybuilding for athletes who are slowly gaining muscle mass.

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number repetitions, total number, repetitions sets, total number repetitions, work failure, muscle mass