For the second work-set, an increase of between 5-10% of the total weight should be added as overload is necessary for growth. Aim to perform same number of reps as within the first work-set. Failure should be reached before the total reps are achieved. If you find you can perform the same number of reps as before then you should have started with a heavier weight. Ideally you should fail within 2-4 reps of the final target. Now is the time to incorporate a technique to work above your threshold, which results in a greater number of type-2b muscle fibers worked. These are the ones that have the biggest potential for growth, and are called upon during times of intense stress. If you have a spotter, use them to assist you with the final reps after failure until you reach your target. If no spotter, use a Rest-Pause, whereby you hit failure short of your rep target. Rest for 10-15 seconds, and then complete the final reps with the same weight. The short rest will allow just enough muscle recovery to finish the set, with a higher amount of type-2b fibers recruited.
Bedoelen ze daar mee als je failed zoals ervoor beschreven 2-4 reps minder als de vorige keer of als je nog lager faalt?
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