Lifting to Failure??

[homeboy69]

I been lifting consistently for the past 5 years and looking to enhance my progress with some advice from the pros

firstly I am 6' 200lbs about 15%BF with a decent diet
4day split:
mon - chest
tues - back nd bis
wed - legs nd abs
thurs - tris nd traps (rotators in both shoulders are shot do to sports nd motorcross wreck so I avoid shoulder work outs do to extreme pain)

iv always been told to lift to failure becuz that's what tears the muscle fibers which in turn will heel stronger (probably old school advice)?

for example, one of my bench rotations will be something like this:
(power week) 120sec rest, 5 sets barbell (one warm up set)
1st work set - 5 reps at 5RM weight
2nd work set - 4 reps at 3RM with 5-10lb increase weight (help with last rep-failure)
3rd work set - 3 reps at 2RM with 5-10lb increase weight (help with last rep-failure)
4th work set - 2 reps at 1RM with 5-10lb increase weight (help with last rep-failure)
+inc 3sets-8,6,4reps
+cable flys 3sets-12,10,8reps

(hypertrophy week) 60 sec rest, 4 sets dumbbell (one warm up set)
1st work set - 12 reps at 12RM weight
2nd work set - 10 reps at 12RM weight (lifted until I cant do one more)
3rd work set - 8 reps at 12RM weight (lifted until I cant do one more)
+inc
+cable flys

I cant complain with my strength gains but my muscle mass is not good, I gain strength but not size especially in my arms (chest and traps are decent)

Ive been reading different lifting techniques to improve my muscle mass and am kind of confused with what I read,
when a set is described as 3x12, should a rep of 12 be reached each set with the same weight? I feel like I would not be getting a work out?
or should 12 not be reached on the later sets but the reps be stopped 1 or 2 before failure?

I like when I leave the gym and feel like I destroyed my self but from researching I am finding maybe this not the most efficient way to gain size/strength
ultimately I am looking to gain size more proficiently and would like some advice on better lifting hypertrophy techniques(isolated bi and tri) and even power techniques (bench press, squat, close grip press)



thanks!

[DHew]

Well, im not a pro, but I lift to real failure. When you say "help with last rep-failure", or "lifted until I cant do one more", that's not real failure. Once you reach a point where you cannot push anymore, you should look into drop sets, or rest pauses. When you feel like you cant do another, immediately lower weight (if applicable to your equipment), and force more reps out, or rest several seconds, pump out a few more reps, rest several more seconds, and pump out that extra one or two, and repeat until you literally cant do it anymore. That's real failure. IMO, a lot of people think they are hitting failure, but they really arent at complete muscle failure yet.

Marcus has loads on info and knowledge on this.

[kelkel]

Visit Marcus's Diary in the Lounge. It's a great training and motivational diary in which you can learn a lot. Jump in and learn.

[baseline_9]

Training to failure is a tool to be used... It shouldn't be the norm...

Research non linear periodization.... If you enjoy power and hypertrophy training then you would be perfectly suited to either of the following program's I have written... My preference is the jacked monkey routine

http://forums.steroid.com/lifting-te...y-routine.html (VOL 1)

http://forums.steroid.com/lifting-te...h-routine.html (VOL 2)