Welcome to HIHRWT Total Muscle Failure
2 Repetition Version
HIHRWT Hi-Intensity Total Muscle Failure
Achieving TMF using HIHRWT is all about concentration. Your intent and focus should be placed squarely on your muscle group. After exhausting Type I muscle fibers in rep 1, push rep 2 beyond 120 seconds trying to maintain a concentric position for as long as you possible can. This will recruit the larger Type II muscle fibers. This sequential motor unit recruitment is sometimes referred to as: slow-twitch, intermediate-twitch and lastly fast-twitch recruitment. Increasing your time under tension in this way you will be forcing your muscles to fail, working your fast-twitch and larger muscle fibers. Be sure to provide plenty of recovery time for repair and growth. Don't worry about the weight. Lighter weights work just fine and keep your joints happy. You may consider a weight you usually get 12 -20 rep max(12/20RM). A three minute time frame to TMF is not unreasonable. You should be still trying a full press near the complete eccentric position. You may love or hate this feeling. If you do push to these levels, your muscles should be speaking to you now and even days after the set.
Performing this technique to the intensity level described below should require at least 4 and maybe even as many as 7 days of recovery and repair, depending on age, concentration, effort...
90 Sec.
120 Sec.
>120 Sec.
Total Set Time
The longer you can extend, the more muscle fiber recruitment and recovery time you will need. I am not really claiming any "magic" set time to 2 minutes, but until studied further, this seems to offer me the best results given a fixed 2 rep set.
