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Not To Failure Training
Most high intensity training programs suggest we train our entire bodies for three nonconsecutive days a week, for example Monday, Wednesday and Friday. This is said to be perfect because it allows 48 hours to recover between most workouts and 72 hours after the third workout.
This routine works great for a beginner, but after a certain strength level is achieved it's just too much to be doing squats, deadlifts, bench press, etc. all to failure 3 times a week. Many people cut back to only 2 workouts a week for example Mondays and Thursdays, but it seems that hitting each muscle group 3 times a week makes for better gains, so what is the right way to go?
The right way is to work hard on Monday, work moderate on Wednesday (use the same weight but hold back a couple of reps short of failure) then hard again on Friday.
As you get even stronger and two hard training session a week seems to be too much you should cut the Friday workout down to a moderate intensity session.
The hard to failure workouts build strength and muscle mass, but of course use up your energy reserves. The moderate not to failure workouts keep you from losing strength and size while conserving your energy reserves.
Also the not to failure workouts keep you from losing neurological efficiency and even enhance recovery.
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Go to HITMAN High Intensity Training Manual