Whether it is necessary to train the muscles to failure

What is the failure of muscle

Refusal of muscles - a conditionTraining to Failure Maximize Muscle Hypertrophy?In which a person can not complete a repetition with a predetermined weight and the full amplitude. It comes as a result of fatigue - the central or peripheral.

When the tire of the central nervous system (CNS), decreases motor neuron excitability - nerve cells that send signals to the muscles contraction. Also, muscle failure can cause local or peripheral fatigue. In this case, fatigued muscle fibers themselves, eg, they accumulate products of anaerobic metabolism and interfere with doing your job.

Approaches to capacity muscles can really be helpful, but not all, and only under certain conditions.

In some cases it is necessary to train to failure

If you are an experienced athlete and want to increase the power

Untrained novice muscles getDifferential effects of strength training leading to failure versus not to failure on hormonal responses, strength, and muscle power gains. the right incentives for growth somewhere for 3-5 reps

Muscle activation strategies during strength training with heavy loading vs. repetitions to failure. to failure. Next comes a plateau and a greater incentive not to increase hypertrophy.

Exercising to failure, you're just wasting power in vain, to tire the nervous system and increase the injury riskThis is especially important for beginners who are not familiar with the proper technique.

But pumped athletes, it makes sense to carry out approaches "in focus." This technique makes the trained muscles to activateElectromyographical and Perceptual Responses to Different Resistance Intensities in a Squat Protocol: Does Performing Sets to Failure With Light Loads Produce the Same Activity? more fiber and provides a faster growthTraining leading to repetition failure enhances bench press strength gains in elite junior athletes. in force.

If you want to build muscle at home, engaged with small weights

When you perform an exercise with high intensity, 80-100% of odnopovtornogo maximum (1 RM), the body immediately strains all the muscle fibers in order to lift such heavy weight. But when running with less serious weights 30-50% of 1H, only a part of the muscle fibers included in the first repetition.

Therefore, the low intensity does not lead to significant muscle hypertrophy: the fibers that remained without work, will not get a stimulus for growth and increase in size.

Train to muscle failure will increase hypertrophy when working with light projectiles. As fatigue accumulation of the body will have to connect more and more fiber to keep moving. So that the last occurrence of failure will be working all the muscle fibers. They will receive the necessary load and grow as effectivelyEffects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men.As if you were working with more weight.

However, this is only suitable for the development of muscle mass. To pump power, you still have to work with a high intensity.

If the train is not too often

Recovery - an important part of the training process. Load offer an incentive for growth, but the hypertrophy occurs during the rest period. Therefore, to grow muscles, it is important to give the body enough time to recover, or at least part of your efforts will be gone in vain. Training to failure slow recovery in 24-48 hoursTime course of recovery following resistance training leading or not to failure.

This means that approaches "in focus" does not suit you, if you train the muscle group a day: they simply do not have time to recover.

Another thing - the splits, in which each group of muscles is loaded 1-2 times a week. With this mode, you will have time to recover and get benefit from training to failure.

In addition, you should pay attention to another factor that slows down the recovery, - age. The older we get, the more slowly recovering the body, so the elderly should not use approaches to capacity.

If the work to failure is right for you, it is not necessary to apply it in every training session and in any exercise: it is fraught overtraining and injuries. There are a few rules that will help to use the method correctly and only receive the benefit.

How do I get training to failure only brought benefits

To apply the method to simple movements

At the beginning of this article, we talked about the fact that fatigue reduces the excitability of the central nervous system motor neurons, resulting in some of the fibers does not reach a reduced team. In this case, part of the muscle remains unused, the fibers do not experience mechanical stress and prepared for growth.

Therefore, you should try to keep the nervous system fresh as long as possible.

Training muscle to failure is very heavy in the central nervous system, so do not use this technique in the exercises, which already give a serious strain on the nervous system, namely:

1. In the explosive elements of weightlifting: jerk and a push rod with the erosion.
2. In the complex gymnastics: Outputs on the rings and horizontal bar, complex types of pull-ups with the coup, push-ups in a handstand.
3. In polyarticular movements with free weights: deadlifts and bent to his chest in the slope, bench press, and standing up, squats, lunges, and others.

And this applies to all people, including experienced athletes. In one studySkeletal Muscle Fiber Adaptations Following Resistance Training Using Repetition Maximums or Relative Intensity trained men perform basic movements polyarticular muscles to failure, and after 10 weeks have increased less muscle mass than those who did approach with a stock.

To failure can be performed:

1. Odnosustavnye movements with free weights: lifting dumbbells for biceps, triceps extensions, wiring on the shoulders.
2. Odnosustavnye exercises on simulators: flexion and extension legs, rise on tiptoes for pumping calves.

Such movements less harassed by the CNS, as they work only one muscle group. If you are using approaches to capacity load on the nervous system will be adequate and will not lead to fatigue and performance decline.

Observe proper technique

If during the approach breaks down equipment, exercise becomes dangerous, it can cause damage to muscles or other injury. Therefore it is especially important to recognize when it is muscle failure.

Disclaimer - this is when you can not do even once with the correct technique.

That is, if for the next lifting dumbbells for biceps you rock the whole body, or doing 10 pull-up with a jerk and skewed to one side, the failure has occurred. Stop in time.

Do not use permanently

It is best to alternate approaches to capacity with conventional workouts. For example, you can do four approaches with a margin, and the last one - "in focus." So you will protect the nervous system from overload and at the same time ensuring the inclusion of all of the muscle fibers.

It is advisable to take into account and periodization. For example, you can include approaches to capacity during peak load and forget about this technique at the time of recovery of training.