If you're really looking to build that shelf of an upper chest, EMG results have suggested that bringing your grip in a bit closer may hammer upper-chest fibers significantly more. Optimum Nutrition hollandandbarrett.
Except occasional butter and spread, something I should prolly cut out.
Also ran 4-8 km I really didnt notice much difference in terms of recovery.
I only found out about how it affects muscle contractions a few weeks ago to be honest.
If you mean total failure where you use a spotter to help you with the reps because you cant perform the concentric and eccentric parts of the lifts then you should limit this type of failure to approx 1 week in 4-6 weeks...
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