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Getbig Main Boards => Gossip & Opinions => Topic started by: Donny on December 05, 2024, 09:49:55 AM
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i=2knel9lUOr46DiEu
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nope, moderate weights and higher reps increase the volume of muscle cells, which is pretty much what bodybuilding is
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nope, moderate weights and higher reps increase the volume of muscle cells, which is pretty much what bodybuilding is
I do agree with this.
But also feel one modification is that there are certain folks who have the genetics and will grow no matter what rep scheme they do.
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Depends what your goal is.
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nope, moderate weights and higher reps increase the volume of muscle cells, which is pretty much what bodybuilding is
This.. I never got anything out of low reps
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This.. I never got anything out of low reps
increases the strength of ligaments muscle and tendons
Having not done chins/pull ups for a long time my stregth has gone even though I have been doing other training
I need to build that strength up so Im doing assisted chins gradually reducing the weight (increasing resistance), Im also doing negatives only by just doing the lowering part of the movement
I can do 3 chins/pullups at the moment even though it feels like my arms are ripping out the sockets
I believe just doing sets of one rep and a very slow negative will help with strength
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increases the strength of ligaments muscle and tendons
Having not done chins/pull ups for a long time my stregth has gone even though I have been doing other training
I need to build that strength up so Im doing assisted chins gradually reducing the weight (increasing resistance), Im also doing negatives only by just doing the lowering part of the movement
I can do 3 chins/pullups at the moment even though it feels like my arms are ripping out the sockets
I believe just doing sets of one rep and a very slow negative will help with strength
Iīve heard of people doing X amount of push ups every day to reach a Goal or even a guy i knew who did 5 chins every time he went into a certain room where he had a door way chinning bar.
But.. itīs like anything joe if you want to be good at it you have to concentrate on that one thing.
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Iīve heard of people doing X amount of push ups every day to reach a Goal or even a guy i knew who did 5 chins every time he went into a certain room where he had a door way chinning bar.
But.. itīs like anything joe if you want to be good at it you have to concentrate on that one thing.
my sessions now are set around that
Yesterday
3 sets calf raises
3 sets pendulum squats
3 sets machine leg press, all high reps
6 sets Assisted chins superset with assisted dips on same machine
5 sets bar curls
3 x 1 rep negative chin
Will be doing that routine Mon Wed Fri
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my sessions now are set around that
Yesterday
3 sets calf raises
3 sets pendulum squats
3 sets machine leg press, all high reps
6 sets Assisted chins superset with assisted dips on same machine
5 sets bar curls
3 x 1 rep negative chin
Will be doing that routine Mon Wed Fri
A very radical change from your older training.
I still stick mainly to free weights but like using bands inbetween.
But yeah..pull ups & dips are great upper body workouts at least for a while while not specialising
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A very radical change from your older training.
I still stick mainly to free weights but like using bands inbetween.
But yeah..pull ups & dips are great upper body workouts at least for a while while not specialising
yes, Im done with BB training.
Having a different goal makes the new full body training interesting, going to add a band for the assisted chins, the machine im using isnt really comfortable, its like doing pulldowns behind neck if that makes sense.
It stops my body working in the natural plane
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my sessions now are set around that
Yesterday
3 sets calf raises
3 sets pendulum squats
3 sets machine leg press, all high reps
6 sets Assisted chins superset with assisted dips on same machine
5 sets bar curls
3 x 1 rep negative chin
Will be doing that routine Mon Wed Fri
Not trying to be a wise ass but why not just do various grip lat pulldowns
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increases the strength of ligaments muscle and tendons
Having not done chins/pull ups for a long time my stregth has gone even though I have been doing other training
I need to build that strength up so Im doing assisted chins gradually reducing the weight (increasing resistance), Im also doing negatives only by just doing the lowering part of the movement
I can do 3 chins/pullups at the moment even though it feels like my arms are ripping out the sockets
I believe just doing sets of one rep and a very slow negative will help with strength
This is normal. I feel the same way on pull ups when I don't do them for awhile.
Negatives will help a lot.
Can also try - hands more "over" the bar, slight pike forward of the legs while tensing abs and ass - limits swing factor and actually helps.
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Research now supposedly suggest rep range doesn't matter wrt hypertrophy, as long as you go to "failure," as it's supposedly the last 2-3 reps that stimulates growth.
But "heavy" is an ambiguous term. It's usually associated with sloppy form or some fairly arbitrary rep range, say under 8 or 10 reps. Sometimes lower reps can be done safely.
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Research now supposedly suggest rep range doesn't matter wrt hypertrophy, as long as you go to "failure," as it's supposedly the last 2-3 reps that stimulates growth.
But "heavy" is an ambiguous term. It's usually associated with sloppy form or some fairly arbitrary rep range, say under 8 or 10 reps. Sometimes lower reps can be done safely.
ligaments and joints be damned. ::) ::) ::) ::)
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Research now supposedly suggest rep range doesn't matter wrt hypertrophy, as long as you go to "failure," as it's supposedly the last 2-3 reps that stimulates growth.
But "heavy" is an ambiguous term. It's usually associated with sloppy form or some fairly arbitrary rep range, say under 8 or 10 reps. Sometimes lower reps can be done safely.
your best body parts tend to be the ones you get the best pump in...
Rep ranges need to be higher in order to get a pump, you need a moderate weight so you dont spend all day doing hundreds of reps to get the desired effect.
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I do agree with this.
But also feel one modification is that there are certain folks who have the genetics and will grow no matter what rep scheme they do.
True , and being on copious amounts of drugs
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Research now supposedly suggest rep range doesn't matter wrt hypertrophy, as long as you go to "failure," as it's supposedly the last 2-3 reps that stimulates growth.
But "heavy" is an ambiguous term. It's usually associated with sloppy form or some fairly arbitrary rep range, say under 8 or 10 reps. Sometimes lower reps can be done safely.
These days if your not going to failure or beyond with 5 plates a side on this and that your seen as a sissy trainer but I can do brutal workouts without touching failure let alone assisted reps. And I see great gains from it. Especially if your an influencer who makes workout videos its all about appearing impressive, hence why I dont bother much with that bullshit. Training is for me.
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Research now supposedly suggest rep range doesn't matter wrt hypertrophy, as long as you go to "failure," as it's supposedly the last 2-3 reps that stimulates growth.
But "heavy" is an ambiguous term. It's usually associated with sloppy form or some fairly arbitrary rep range, say under 8 or 10 reps. Sometimes lower reps can be done safely.
I have heard that, but that would mean you could train much faster with heavy singles/doubles + a failure rep and be done very quickly.
I think volume has to come into play in some context.
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These days if your not going to failure or beyond with 5 plates a side on this and that your seen as a sissy trainer but I can do brutal workouts without touching failure let alone assisted reps. And I see great gains from it. Especially if your an influencer who makes workout videos its all about appearing impressive, hence why I dont bother much with that bullshit. Training is for me.
Lately nothing has worked for me. So I've tried to push it more, like on smith squats with bands to a very low box to stadardise rep range, about 8 reps to true fail and then 2 negatives (need a strong spotter lol, someone who can pull about 100kg easy). Have been getting sore, which has barely happened past few years, perhaps Basile is right and there is some faint connection between soreness and growth ;D I do think spending time in that close to fail range is important.
I have heard that, but that would mean you could train much faster with heavy singles/doubles + a failure rep and be done very quickly.
I think volume has to come into play in some context.
Yes they have a stipulation that you need about 5 or 8 reps or whatever, to get in the "hypertrophy rep range" but might as well do 30 reps to failure
They used to talk about "metabolic training" also being anabolic through metabolite accumulation in the muscle, which more volume would do, but now they say this was completely hypothetical.
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your best body parts tend to be the ones you get the best pump in...
Rep ranges need to be higher in order to get a pump, you need a moderate weight so you dont spend all day doing hundreds of reps to get the desired effect.
💯 % 👍
Moderate weights 💪
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Train to success not failure.
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I expected another big booty thread. :-\
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Train to success not failure.
Leave some Gas in the tank..
Bill Pearl
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Iīve heard of people doing X amount of push ups every day to reach a Goal or even a guy i knew who did 5 chins every time he went into a certain room where he had a door way chinning bar.
But.. itīs like anything joe if you want to be good at it you have to concentrate on that one thing.
google greasing the groove by pavel tsatsouline (I'm likely murdering the spelling) buit it addresses the repeated shy of failure chinup protocol muiltiple times per week or even per day. it was basically tuning up the cns for maximum muscle fibre recruitment, I think the goal was to be able to bang out 20 reps of bodyweight chins at will. possibly to meet some armed forces target from somewhere in the world, for shits and giggles. Don't think it had much if any returns in the way of hypertrophy but I read it a hell of a long time ago and barely recall.
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google greasing the groove by pavel tsatsouline (I'm likely murdering the spelling) buit it addresses the repeated shy of failure chinup protocol muiltiple times per week or even per day. it was basically tuning up the cns for maximum muscle fibre recruitment, I think the goal was to be able to bang out 20 reps of bodyweight chins at will. possibly to meet some armed forces target from somewhere in the world, for shits and giggles. Don't think it had much if any returns in the way of hypertrophy but I read it a hell of a long time ago and barely recall.
Yes definitely something in it & I'm certain it'll benefit certain people.
I've always preferred chinning the bar with a supinated grip.
Sometimes I did a set of overhand pull ups then went to chins...then parallel grip.
Probably didn't do more for development but kept it interesting.
At one point I was actually not bad at behind the neck chins, basically when I worked in one gym in particular I used to bang out a set when I had the time during the day ..added up to multiple sets.
Still...Rowing gave me more as far as development goes.
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BB Rows are my favourite but I like Hammer strength rows too especially if you've some lower back discomfort.
Can safely go quite heavy.
The only Hammer machine I found weird was a unilateral leg press machine we had..just didn't feel it like I did on a standard seated machine
i=nzsPgZwRMn7n4wMG
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Training is very individual. I've always liked low (3-5) reps on the SQ, Bench, DL (and some strict singles) then do high(er) (8-12) reps on the assistance stuff.
8-12 is far from "high reps" for many, but for me its fine. (depends on the weight being used).
If I'm failing in between that rep-range, then the weight I'm using is perfect for me. A normal Back/Bi day might be:
Deads - 4x3
D-Bell Rows - 4x8-12
Lat Pulls - 4x8-12
Shrugs - 4x8-12
Barbell Curl - 3x8-12
D-Bell Curls - 3x8-12
Reverse Curls - 3 8-12
Do what works for you, do what you enjoy doing... Some hate training but only enjoy the results.
I for one, really enjoy my training... Love it..
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Yeah this machine..
eature=shared
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google greasing the groove by pavel tsatsouline (I'm likely murdering the spelling) buit it addresses the repeated shy of failure chinup protocol muiltiple times per week or even per day. it was basically tuning up the cns for maximum muscle fibre recruitment, I think the goal was to be able to bang out 20 reps of bodyweight chins at will. possibly to meet some armed forces target from somewhere in the world, for shits and giggles. Don't think it had much if any returns in the way of hypertrophy but I read it a hell of a long time ago and barely recall.
That's right. I even have the book. I tried this method 15 years ago with an 88-lbs kettlebell. At first I could barely press it overhead once, and after a 2-3 weeks I was easily pressing it 10 times
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''Train to stimulate, not annihilate.''
Lee Haney
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Train to success not failure.
Do you never go to failure on for example cable curls or tricep extensions or pulldowns (where you can't do any more full range reps)? Every "serious" bodybuilder almost always does sets to failure on those examples. Legs are typically the one bodypart where failure is pretty rare. I've made this point many times before, I can count on one hand the times over 30-40 years I've seen anyone fail an angled leg press. Most don't use a spotter or set the safety catches properly, many machines don't even have them. I don't go to failure either typically but I always set the catches or build my own with benched or a stack of plates on the outside to catch the weights if I feel an injury coming or I fail.
Anyone here go to failure on leg presses? I don't mean to a point where you "think" you will not be able to do another rep, but actually fail and have to bail? Leg extensions sure, everyone serious usually goes to fail at one point in their workout. Free squats is a tricky exercise to measure failure in because you typically start to modify your technique before you appear to fail so many actually sort of go beyond failure. Smith machine or hacks is much easier to do this with.
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I don't see the point in completing another rep if I already know my form will breakdown too much or I won't get the full rep anyway. Its just a sado maso mental illness with no futher benefits imo. Stop when Victory is attained, again and again, lift like it were herculean art in motion.
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I don't see the point in completing another rep if I already know my form will breakdown too much or I won't get the full rep anyway. Its just a sado maso mental illness with no futher benefits imo. Stop when Victory is attained, again and again, lift like it were herculean art in motion.
and avoid injury :)
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Training to failure every workout was fashionable until people realized a steady diet of it doesn't work.
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Training to failure every workout was fashionable until people realized a steady diet of it doesn't work.
I workout close to failure but not always failure on the last set of each exercise I'm working on.
So if I'm doing flat bench for 4 sets on my 4th set I'm going close to max.
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Stop the set when your rep speed slows down.
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I workout close to failure but not always failure on the last set of each exercise I'm working on.
So if I'm doing flat bench for 4 sets on my 4th set I'm going close to max.
Yeah - thats a better way to do it. By the 4th set you are fatigued and "failure" on the last rep or so is much different than going flat out on the first set.
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Mind muscle connection Baby !
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^^ It's funny how many people still believe she's natural.
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^^ It's funny how many people still believe she's natural.
Looks better than this
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(https://64.media.tumblr.com/3778ea67ba4b81bb352ec2b6ed67aecb/tumblr_p7wpqcqtHK1wc8r6ao1_500.gif)
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I don't see the point in completing another rep if I already know my form will breakdown too much or I won't get the full rep anyway. Its just a sado maso mental illness with no futher benefits imo. Stop when Victory is attained, again and again, lift like it were herculean art in motion.
Yes the problem is most associate failure with form breakdown. But I've never seen a competitive bb who only goes say to 2 reps from failure. Like never ever do a leg extension where they don't quite achieve complete lockout, or a bicep curl where they never go to some form breakdown in the last reps, meaning beyond failure. Not once. But failure doesn't mean form breakdown if you're disciplined. A lifter who never plays at the failure point never goes anywhere ime, why that is I can't say. You watch pros like Jay Cutler lift and they say they never go to failure and yet they always, always continue many sets past form breakdown. Someone who is good at standardizing all the reps is Jordan Peters, it's not progress if your additional reps are shit.
joswift talked about his chins effort, said he could "only" do 3 reps, I bet it was to failure or very close and if he doesn't play at that point a significant amount of time I doubt he will increase his reps, say he stops every set 2 reps from failure. Ain't happening, but that's just like my opinion man :D He even does negatives to get stronger (beyond failure training).
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All Jay's reps looked neat though he did not use full ROM. It's just not imperative imo to always hit failure to stimulate growth. Your training philosophy like your drug protocols are extremist bro ;)
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Yes the problem is most associate failure with form breakdown. But I've never seen a competitive bb who only goes say to 2 reps from failure. Like never ever do a leg extension where they don't quite achieve complete lockout, or a bicep curl where they never go to some form breakdown in the last reps, meaning beyond failure. Not once. But failure doesn't mean form breakdown if you're disciplined. A lifter who never plays at the failure point never goes anywhere ime, why that is I can't say. You watch pros like Jay Cutler lift and they say they never go to failure and yet they always, always continue many sets past form breakdown. Someone who is good at standardizing all the reps is Jordan Peters, it's not progress if your additional reps are shit.
joswift talked about his chins effort, said he could "only" do 3 reps, I bet it was to failure or very close and if he doesn't play at that point a significant amount of time I doubt he will increase his reps, say he stops every set 2 reps from failure. Ain't happening, but that's just like my opinion man :D He even does negatives to get stronger (beyond failure training).
depends wht you mean by failure
You can take a set to a point where you literally cant do another rep, put the weight down count to three and then you can do another couple reps maybe more, is that more productive?
Many excercises you dont go to complete failure, how many people go to failure on squats?
I dont mean completing a rep and "believing" you cant do another, I mean failing by getting stuck at the bottom.
You can do barbell curls in perfect form and go to muscular failure, then start using the upper body sway and get at least three more , is that failure or beyond failure
As for the chins Im going for a maximum number and getting my body used to the movement so of course Im going to failure.
If I manage to get to 20 reps Im not going to be happy with doing it once, Im going to be able to get maybe 23-25 before Im happy
20 being a number I can do every day if I choose to not just a "every now and again" to prove to someone I can do it
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"Volume" (weight x reps x sets) and progressing the volume is the #1 factor research has associated with increasing muscle mass.
Minutia like if you went to failure, how much time you rested between sets, "tempo" (oh brother) of the reps are relatively less important.
I don't see the point in completing another rep if I already know my form will breakdown too much or I won't get the full rep anyway. Its just a sado maso mental illness with no futher benefits imo. Stop when Victory is attained, again and again, lift like it were herculean art in motion.
x2 this relates to my point above. To add mass you need to progress the volume, but you can fool yourself into thinking you are progressing (or at least progressing well) by adding a shitty rep or similarly by increasing the weight and no longer being able to do quality reps.
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^^ It's funny how many people still believe she's natural.
I think she explained how she developed her arms and she did not mention drugs. Or sleep. Or diet . Or genetics
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Relatedly, "volume is the most important factor" is why ~8-10 reps seems like the "rep range for hypertrophy". If you're doing eight reps, it's fairly easy to progress that to 9-10-11-12 reps, or fairly easy to progress to doing eight reps with another +5 lbs. If you're doing a weight that's so heavy you can only do two or three reps with it, it's much harder relatively speaking to progress that to 4+ reps or to add weight and keep doing those reps.
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I think she explained how she developed her arms and she did not mention drugs. Or sleep. Or diet . Or genetics
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Yeah, all hard work and positive thinking, baby! ::)
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Yeah, all hard work and positive thinking, baby! ::)
Who cares if she juices or not..this is a bodybuilding forum.
Some will juice & others won't I don't see a problem.
Just waiting for the comments about eating eggs :D
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Who cares if she juices or not..this is a bodybuilding forum.
Some will juice & others won't I don't see a problem.
Just waiting for the comments about eating eggs :D
It's not about this forum but her Youtube channel where she has always claimed natty status. We know she's full of shit but young women who follow her may not. When they don't get the results expected they will think it's because they aren't training hard enough or eating right when it has nothing to do with that.
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It's not about this forum but her Youtube channel where she has always claimed natty status. We know she's full of shit but young women who follow her may not. When they don't get the results expected they will think it's because they aren't training hard enough or eating right when it has nothing to do with that.
We all believed the Weider BS back in the day too.. I'm sure the more intelligent women realise the truth.
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Interestingly all power and weightlifters have big legs, natural or not and most gymnasts have big arms
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depends wht you mean by failure
Exactly. I meant failure as in doing a set in a strict fashion and when you can't perform another rep in that fashion but start altering your mechanics you are now training beyond failure. Imagine Coleman doing t-bar rows, there can be no failure point because it all looks like shit from the beginning :D
My opinion is that you have to work in that zone where you almost can't do another strict repetition, that is where the adaptation is most likely to occur, if you always stop your sets when you could do 2 more perfect reps you're not getting far imo. Every serious lifter spends considerable time in that failure zone, many will do a couple of less than perfect reps too.
Since you are now capable of 3 chins all your free chinning will be 'heavy as shit' but of course no one will see it as that, "it's just some chins," few will say or think, "look at that fool, he should work the muscle, not his ego" :D
Heavy and failure has to be defined but those things are hardly bad if you think about it. If by heavy is meant you can't even do one correct rep then yes it's often injurious. Some define it by rep range, for example no one should work below 5 or 8 or 10 reps. Well I don't think you doing sets of 3 or 4 or 5 chins is stupid. 8)
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Exactly. I meant failure as in doing a set in a strict fashion and when you can't perform another rep in that fashion but start altering your mechanics you are now training beyond failure. Imagine Coleman doing t-bar rows, there can be no failure point because it all looks like shit from the beginning :D
My opinion is that you have to work in that zone where you almost can't do another strict repetition, that is where the adaptation is most likely to occur, if you always stop your sets when you could do 2 more perfect reps you're not getting far imo. Every serious lifter spends considerable time in that failure zone, many will do a couple of less than perfect reps too.
Since you are now capable of 3 chins all your free chinning will be 'heavy as shit' but of course no one will see it as that, "it's just some chins," few will say or think, "look at that fool, he should work the muscle, not his ego" :D
Heavy and failure has to be defined but those things are hardly bad if you think about it. If by heavy is meant you can't even do one correct rep then yes it's often injurious. Some define it by rep range, for example no one should work below 5 or 8 or 10 reps. Well I don't think you doing sets of 3 or 4 or 5 chins is stupid. 8)
Its 4, I did 4 ;D
and they are not sets. ;D