Properly training to failure.
There's been much debate about using the technique of "failure training". some say it's a good thing, some say it's a horrible thing, some have no idea wtf training to failure actually is.
This became apparent to me when I mentioned using such methods to a friend of mine and his perception was lifting to failure was simply lifting until you absolutely could not lift any more past the mid point.
This is incorrect.
First, what is training to failure? *Failure is reached whenever you no longer can perform a rep with STRICT form.
For example; if you're on bench press and you've managed to push 6 Reps at 205, with perfect form. Smooth and graceful, elbows pointed downward, bar over your nipple-line, shoulders pressed to the bench, Not locking out at the top...yet on that last rep you notice your elbows flaring and locking at the top for a bit of "rest"? You've reached failure. Pushing anywhere past this point will not only rupture your CNS causing a decrease in performance on subsequent sets, but also will cause small tears in your muscle tissue, increasing your chance of injury.
So then, when should you train to failure?
Failure training is certainly not a method you want to go for everytime you step into the gym. It has its benefits, in my opinion, same as most other techniques. I'd suggest using this method during high carb, muscle building days (hypotrophic days).
Being smart about your training methods and using those that have been proven effective is a good way to increase muscle and strength gains. There are many different methods that can be used in combination with one another or alone during your routines. Hope this helps.
Stay hungry. Stay humble. Remain the hardest working motherf*#$er out there.
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So very true DJ, some excellent points here especially keeping strict form, that is always the primary objective - never sacrifice form. I've recently focused on concentric movements, especially with bicep curls and am lovin it, reach that point where you think there's nothing left in the tank, rest briefly, then squeeze out a few more controlled reps, focus on the negative, albeit forgotten movement - great post my friend
Great post! I'm positive that you prevented some injuries with this info.
Ughh, already down the chain of sh**
I'll contribute something useful here, instead of my usual satire.
If your goal is fat loss. Training til failure may not be the smartest decision. You see when you train until failure, you are going to feel it. Maybe sore for up to a week. And if you being sore will conflict with say a planned hiit session, your goals for fat loss will be limited.
Good point Jovon.
It should be reiterated that this method; failure training, is for those whom are trying to Build Muscle and are on a calorie increase.
Your body will not be able to compensate for the amount of lactic acid build up from this method that causes protein synthesis. Basically you will LOSE muscle as they will practically eat themselves to repair. Which is why you need the extra and proper macro nutrients.
...aaannnd back to the top
Bumping (and grinding)