BOM workout - train to muscle failure??

[beLean]

This just occured to me during my workout tonight, i am in beginner stage 1 week 5: should I use the most weight that cause muscle failure within the recommended rep range for each exercise, or use the weight such that I can do in the recommended range with 1 or 2 reps in reserve? Any benefit to train to failure in each exercise? Sorry I am a newbie and these maybe dumb questions but I would like to hear opinions from the experts on this forum. thanks!

[cloudy_forecast]

I've read interviews by Ian King that he suggests lifting to failure once every three weeks. He suggests a cycle like the following:

Week 1=Two reps till failure
Week 2=One rep till failure
Week 3=Train to failure

Hope that helps.

[Lou Schuler]

Cloudy, thanks for giving pretty much the answer I would've given.

I'm not sure that training to absolute failure is a great idea this early in the program.

Instead, I recommend "volitional failure," which means you go until you're so tired you know your form would break down on the next rep.

As many have pointed out, training to complete failure is as hard on your central nervous system as it is on your body; it's something best saved for the last stages of a program, when you're really pushing to get the best possible benefits.

If you do it sooner, especially in a six-month program, you risk burnout.

[beLean]

Thanks Lou and cloudy. I will try volitional failure Lou suggested.

One more question: my powerblocks can only go up to 45#(wish I had gone with the pro one) and I could do 15 reps of static lunge with good form and tempo, so I started to use barbell for the static lunge. The problem is now I am having a hard time to stay balance with the bar on my shoulder. Any tips?

Thanks again.

[Chris Correia]

Originally posted by beLean:
Thanks Lou and cloudy. I will try volitional failure Lou suggested.

One more question: my powerblocks can only go up to 45#(wish I had gone with the pro one) and I could do 15 reps of static lunge with good form and tempo, so I started to use barbell for the static lunge. The problem is now I am having a hard time to stay balance with the bar on my shoulder. Any tips?

Thanks again.

Practice! (Maybe with a lighter weight than you'll use for reps.)

[Iceztiq]

yeah, practice makes perfect.

[Red_Bat_18]

just what exactly is a burnout and how do you lift to failure? i mean i don't fully understand this thing...i understand you go until you can't but do you use all the weight you can or what and i need someone to fully explain this to me please??? if i knew i think i could help..um maybe lol, oh well i still need to know i mite use this but i'm not sure if i should considdering i only started this weight lifting in feb and all i do is curl.