— . Whenever you get all six sets of target reps, increase the poundage very
slightly next time. Ideally, structure the weight progression so that you have
to fight like hell to get your final two sets (especially the sixth set), but never-
theless you always get the full quota of reps. e bottom line, as always, is
poundage progression in good form.. Here are some practical guidelines to help you to make cumulative-fatigue
training work for you:a. First experiment with just one single-joint exercise, e.g., the curl, or calf
raise. Take an accurate measurement of the muscular girth concerned.
en once a week, or three times every two weeks, train the given
exercise exactly as described above. After two months, measure the
muscular girth again. If you have grown, albeit only a little, you have
a technique that works for you. If you did not grow, and assuming you
trained as directed, along with fully providing all the recovery factors,
then just put the experiment down to the learning process.
b. If the test went well, consider using cumulative-fatigue training on a
maximum of two exercises per routine, but rotating which two exer-
cises you select. As your gains dry up in any given exercise, revert to
another format for that exercise and, if you wish, select another exercise
for cumulative-fatigue training. e six sets per exercise of this type of
training may produce a severe demand on your recovery system, which
is why you should be conservative and use only one or two exercises per
routine in this format. If you use cumulative-fatigue training on two
exercises, make only one of them a major core movement. Applying it
to two more exercises is likely to overtrain you.
c. Use no more than – exercises total per routine, with only one or two
of them done in the cumulative-fatigue format. is should minimize
the chance of overtraining.
d. Persist with cumulative-fatigue training for any exercise for as long as
you are gaining. So long as you can add a little weight every week or two,
while holding consistently good form, keep it.
e. Use cumulative-fatigue training on exercises that are currently in you
exercise program, to help reduce the severity of post-workout soreness.
Even then you may still get very sore if you are used to performing no
more than three work sets per exercise.