A common misconception about strength training is that every sentence has to be brought to muscle failure to give a positive fit.
When it comes to High-rep hypertrophy and endurance trainingThe body will eventually stop working due to your intolerance to endure the high hydrogen accumulation or the accumulation of hydrogen Lactic acid.
This is a natural process as the body protects itself from excessive muscle damage.
When it comes to Work with low repetitions and maximum strength (1-3 repetitions) the body stops working because the muscle fibers cannot be sufficiently recruited for the job.
In most cases, however, training to the point of failure is both unnecessary and detrimental to performance.2
Rarely, if ever, do I see my athletes or clients fail training a heavy compound joint movement.
Should you train to failure?
Unfortunately, in the past few decades the idea has emerged that training to failure is necessary to improve performance.
Proponents of this style often quote that there is a need to push customization and push the boundaries to pay homage to the old No pain no gain saying.
This couldn’t be further from the truth, and the most effective methods are often less complicated than one might think.
I see most of the 1 rep max tests from beginners, advanced, and even some advanced athletes. Your performance is far from anything I think is technical.
The Freedom of movement Often shortens dramatically and often looks more like an attempt at survival than an elevator.
Athletes who push themselves session after session to the point of failure prepare for the inability recover properly and repeat the high performance over the next few days.
In a phase in which one is striving for strength, they become tired and weaker if they consistently urge to fail on a weekly basis. Additionally this can cause injuries and withdrawal from Strength training all in all.
The label that heavy lifting makes them stiff, tired, and injured when in reality they never followed a properly structured plan.
When searching hypertrophy or muscle endurance, reaching absolute failure is less detrimental from the injury, hormone and neuromuscle standpoint; however, it is still unnecessary.
This can lead to overuse, excessive muscle damage, and similar peripheral problems.
If you resist the urge to bury yourself and keep pushing for the last rep, you will find the results more pleasant.
- The most effective training method is to incorporate the idea of LAUGH, Representative in reserve.
- This means that with a percentage of 1 repetition or less, you are working 85%. In theory, you should do four repetitions, with a fifth attempt failing.
- Instead of doing four reps at 85% of your max 1 rep, the idea should be aimed at two or three technically flawless reps.
- This is a continuum that can be implemented with just about any rep range.
In 2011 the Scandinavian journal of medicine and science for sport and exercise presented a study3 this was shown by two test persons who did squats for ~ 80% of their maximum 1 repetition.
- Subject 1 stopped squatting when his movement speed decreased by 20% (which left more RIR), and Subject 2 stopped squatting when his movement speed decreased by 40% (which left less RIR).3
- These two subjects followed the program for several weeks and the results were amazing.3 Though subject 2 is doing more overall work and nearing failure; He recorded a significantly lower increase in strength than test person 1, who caused every set to fail earlier.3
This means that strength training should always be done with technical knowledge and that in most cases it is unnecessary or even detrimental to push for failure.
Obviously, certain situations are different for beginners than for experienced trainees. However, the general takeaway is the same.
How to structure the training:
Once you can accept that getting too heavy too often is a recipe for disaster, you will likely wonder what to do instead.
Exercising with extremely light weights and low intensities is certainly not the answer either, as you will not make any progress and will eventually regress.
Training hard while training intelligently is what I preach to my athletes and clients.
Following a disciplined schedule with perfect technical execution and a heavy emphasis on recovery leads to the best results.
One of my favorite methods for layout training is one of Dr. Mike Stone from East Tennessee State University.
To check his volume and intensity with his programs, he implements a system for loading recipes on a very light, light, moderately light, moderate, moderately heavy, heavy, and very heavy basis.
These terms are certainly not arbitrary and instead correlate directly to a range of load percentages as follows::
|Load recipe||Load percentage|
|Very easy||65-70% 1 rpm|
|Moderately easy||75-80% 1 rpm|
|Moderately difficult||85-90% 1RM|
|Very difficult||95-100% 1RM|
Dr. Stone then uses these numbers to design his program on a weekly basis, with each day marked accordingly to match the total intensity for each lift on that day.
Click the table below::
As you can see in this picture, each week is shown just below each exercise, along with the number of sets and repetitions that correspond to it.
- For example, take the Incline bench pressyou can see that for the first week, three sets of ten repetitions are prescribed for a moderate weight.
- In this case, the person would perform the lift with a load equal to 75-80% of their maximum 10 repetitions and rest for two minutes between sets.
This method corresponds to the RIR paradigm discussed earlier and allows the individual to work within a 5% range for that particular exercise that day depending on how they feel.
In addition, the intensity increases steadily over the course of three weeks, peaking at moderately high intensity and discharging in the fourth week at low intensity.
Remember to train intelligently and understand that sometimes the saying goes less is more can still rule true.
Training shouldn’t break you; It is a tool to increase your efficiency.
There’s a time and place to empty the tank and see your final absolute strengths. however, Nobody ever wins a weight room training championship.
You let everything out on the pitch or field.
Think about what your current training is like and how you can implement a better strategy. Be honest with yourself and ask yourself if you are possibly being too tough and falling victim to it pain and Gain Cases.
Train hard but train smart.
1. Ahtiainen, JP & Häkkinen, K., “Strength athletes are able to induce greater muscle activation and neuronal fatigue during high-intensity resistance exercises than in non-athletes. ” The Journal of Strength & Conditioning Research, 2009, 23 (4), 1129- 1134.
2. Martorelli, S., Cadore, EL, Izquierdo, M., Celes, R., Martorelli, A., Cleto, V., Alvarenga, J. & Bottaro, M.Strength training with repetitions to failure does not provide additional strength and muscle hypertrophy gains in young women. ” European Journal of Translational Myology, 2017. 27 (2).
3. Sanchez-Medina, L. & González-Badillo, JJ, “Loss of speed as an indicator of neuromuscular fatigue during strength training. ” Medicine & Science in Sports & Exercise, 2011. 43 (9), 1725-1734.