Is it really necessary to switch exercise on last set

[Revec]

Happy New Year everyone! I have a question regarding the last set of an exercise. Currently on the last set I have been doing 1 exercise and lifting x24 or until failure. But what I've been seeing is you do x12 then switch exercises and do another x12. I've thought about switching to this format but am wondering if it's really necessary to switch the exercise if the main goal is to reach failure. Any thoughts would be appreciated. Thanks.

[Straw]

Not sure if it is necessary but it does give you a chance to hit each muscle group ie: chest from another angle. If you do chest Monday, Friday and lower body on Wedensday you are only hitting your chest with two excercises instead of four. The way I read the BFL book is that the 5th set is a #9 intensity, meaning not to failure. It is the 6th set where you attempt to reach your #10 high point or failure.

Cheers,
Straw

[Maljonic]

I'd say if you're happy doing things the way you are and it works then it's fine. However, you're aren't strictly following the BFL routine so you can't claim it isn't working for you if it doesn't.

[Chris]

IMO, the answer depends on the exercise. If you're doing bench press for chest and you decide to keep with that for your failure set, it's a better option than doing the same thing with leg curls. That is, if you're doing compound, multi-joint exercises rather than single-joint isolation exercises you should be fine... Also, be sure to do those multi-joint exercises for your main lifts, if you're not already.
Then I think it's just a case of what you want to do... your choice.

[Revec]

Thank you all. I can't argue with the results so far (20 lbs in 7 weeks) so I think I will keep doing each one exercise x24 until I hit a plateau. Then I'll shake it up and add the 2nd one. Here is my current exercise routine:

Chest: Dumbbell Presses
Shoulders: Dumbbell Side Raises
Triceps: Tricep Pulldown (machine)
Back: Lat Pulldown (machine)
Biceps: Seated Dumbbell Curls

Quads: Dumbbell Squats
Hamstrings: Dumbbell Lunges
Calves: Standing Calf Raises
Abs: Bicycle Crunch

I do workout from home and only have dumbbells, a bench (non-incline) and the machine. Are these considered compound, multi-joint exercises or are these basic exercises? I really appreciate all the assistance here. I feel like I've had more success thanks to everyone on the forums.

[Chris]

Your workout looks pretty good, and so do your results. Nice job!



Compound moves: Shoulder press, bench press, pull ups, pushups, squat, upright row, bent over row, deadlifts, dips, lunges.

Isolation moves: leg curl, leg extension, preacher curl, tricep push down, dumbbell fly.

[Jared]

I'm not a physiologist or anything, but I would think doing a 24 rep set would be more of an endurance test rather than the strength work of 2 x12 sets. Even with 0 minutes rest between the 2 exercises there will still be a snip of a rest while you switch equipment i.e. setting the bar down and grabbing dumbbells. Also google "superset" which is the role of the 2nd exercise.
How I do it is use a compound movement for the first exercise and the multiple sets, and then pick an isolation move for the super. So I go from bench to flyes, military press to lateral raises, etc.

[sladey]

good coment jared, i would'nt be able to lift a level 9 weight for 24 reps

[JonInJax]

I wouldn't recommend doing only one exercise for shoulders, since there are three different muscles (anterior, lateral/middle, and posterior) to hit.

I'd recommend dumbbell press (aka military press) for your 12/10/8/6/12, then add a bent-over row to hit your posterior/rear delts for the last 12.

The dumbbell press will work both anterior (front) and lateral (middle) shoulders, and the bent-over will torch the rear delts. Go light on the weight for the rear delts.