Total Failure (TF) Question

[Jazcam]

Hi Cathe I just finished week one of meso 2 and I was wondering if it would be better to do the final rounds (total failure) with lighter weights.

If I use two 16 pound DBs, for example to do bicep curls would it be better to drop down to 15 pounds during the final set (total failure) or should I stay at the same weight?

Thanks

 

[Amy Steppe]

Not Cathe, but I have been pushing to total failure, especially on the 21s.

 

[kathryn]

Hi Cathe I just finished week one of meso 2 and I was wondering if it would be better to do the final rounds (total failure) with lighter weights.

If I use two 16 pound DBs, for example to do bicep curls would it be better to drop down to 15 pounds during the final set (total failure) or should I stay at the same weight?

Thanks

I'd stick with the same weight and go to 'total failure' (ie: last rep with good form, and no more possible). If that means you do fewer reps, so much the better (think of the rep scheme in STS as the "max" reps to work for. For example, if the reps in an exercise are 12, shoot to get 10-12 reps.).

 

[regina]

I agree with Kathryn. I have been sticking with the same weight and going to failure. If you do not get close to the desired number of reps, then perhaps you should drop down in weight.

 

[Ffte]

I assume you mean the final 4th TF set and not one of the 12, 10, or 8 rep sets.

From what I read about week 1 of Meso 2 (I start it on Monday) Cathe want's you to use the same weight for the final and fourth TF set. In week 2 she has you do backoff sets and you reduce your weight by 40% for the final forth TF set.

So for week one use 70% of your weight for the TF sets. For week two drop your weight by 40% of your 75% RM for the backoff TF set.

 

[Jazcam]

Thanks. After printing out meso2 week 2 I realized what she wants us to do.