β οΈTRAINING TO FAILUREβ οΈ
‘ππ§ πΊπ°πΆ π₯πͺπ₯π―’π΅ π΅π³π’πͺπ― π©π’π³π₯ π¦π―π°πΆπ¨π©.. π₯πͺπ₯ πΊπ°πΆ π¦π·π¦π― π΅π³π’πͺπ― π’π΅ π’ππ?’β£β£
β£β£
πΉ’Training to failure’ has been a topic of discussion since I was in high school… but what does it even mean? β£β£
β£β£
πΉTechnically, training to failure can be defined as “the inability to complete the concentric portion of a given lift without substantially deteriorating your technique.”β£β£
πΉWhen we refer to ‘failure’ we actually mean ‘task failure’ and not ‘muscular failure’ because in reality it’s not our muscles that fail, but rather our ability complete the given task with a given weight. β£β£
β£β£
πΉIs it important to train to failure?β£β£
β£β£
πΉWhile it’s certainly not optimal to ‘always’ train to failure, the opposite isn’t true either, letβs dive inβ¦
β£β£
πΉFor any given set, there’s an amount of adaptation stimulus and fatigue that comes along with it. Training to failure definitely increases the amount of CNS fatigue we may experience, which could be sub-optimal for future workouts – HOWEVER – if we never experience true (task) failure, we may never be able to reach the required amount of effort threshold that we need to stimulate growth, because we wouldn’t be as precise at dictating it.β£β£
β£β£
πΉOf course this comes more with experience, and the more advanced you’ll get the more precise you’ll be at performing the exercise correctly under high intensities.β£β£
β£β£
πΉPersonally, as a fitness coach, I believe it’s important to understand what failure actually is and what it feels like, so that we’re more likely to be precise in how we rate our perceived effort exertion within a given set. Because we’ll still need to train close to it, for the stimuli to be meaningful. This means that here and there, it’s actually a good idea to be prescribed a set of X reps to RIR 0 for a set of an exercise. Feel it. Understand it. Learn it. β£Donβt hesitate to message me if you have any questions.
πΉIf you want to transform your physique to the next level message the word βDisciplineβ and I will set up a consultation call.
References:
1) https://www.frontiersin.org/articles/10.3389/fphys.2016.00010/full
musclehacking.org 