Delayed Failure Training

Training to failure is a cool tool when trying to build muscle. However, most failure methods like HIT don't allow you do train at high volume or heavy weights, which are both essential when trying to gain strength. It's all about that one slow set that would trash your body for days.

What if you can get the best of ALL worlds? What if you can train to failure at high volume and heavy weights? Is that even possible? Why, yes! You can do an excruciatingly long set with heavy weights and dozens of reps. How?

It's simple. Delay failure. I introduce to you Delayed Failure Training.

In fact, it's too simple. Here's all you need to know.

1. Select a compound exercise.
2. Do one set @ 80% intensity.
3. Between each rep, rest for about 15-20 seconds.
4. Continue to pound reps until you reach failure.

That's your one set. You go to failure well over a dozen reps at 80% intensity. You have failure, high volume and heavy weights. The result? You get huge with the strength to match.

Here's a more advanced version for you hardcore guys out there.

1. Select a compound exercise.
2. Do one set @ 90% intensity.
3. Between each rep, rest for about 20-30 seconds.
4. Continue to pound reps until you reach failure.

And something even more advanced - a drop set.

1. Select a compound exercise.
2. Do one set @ 90% intensity.
3. Between each rep, rest for about 20-30 seconds.
4. Continue to pound reps until you reach failure.
5. Drop the weight to 80%.
6. Between each rep, rest for about 20-30 seconds.
   
7. Continue to pound reps until you reach failure.

Train like this for only one exercise per muscle group per workout. Squats, Benches and Chins can be done in one workout, but squats and deadlifts shouldn't. Throw in 1-2 assistance exercises per muscle group as well.

Remember, that's Delayed Failure Training. Try it out.