Training to failure is a training variant, which has established itself especially in bodybuilding and weight training. This method is often then incorporated into a training program, if the muscles should be trained particularly intensively, so that a further muscle building can take place. However, this should be special training method be practiced only by advanced strength athletes, as an exaggerated strength training brings significant risk of injury. In the following we want to inform you about this training method and to make it clear to you that this method is not suitable in weight training for permanent training intervals. Many athletes swear by training to failure. This is a rather critical text on this topic.
What is training to muscle failure?
The strength athlete understands the situation as a muscle failure when he is no longer able to exercise another repetition with a certain weight. The athlete can no longer control the weight because he can no longer hold the dumbbell static and a controlled movement is neither up nor down possible.
What different types of muscle failure are there?
There are three different types of muscle failure. The concentric Muscle failure is the situation when you can not move the weight up while exercising. On isometric Muscle failure refers to your physical condition when you can no longer hold the weight static and that eccentric Muscle failure expresses the powerlessness when you are no longer able to lower the weight in a controlled manner.
Disadvantages of training up to muscle failure
If you start with training at the first set to muscle failure, then you can only perform the following sentences with a reduced weight. As a result, your training volume is reduced and you are exhausted faster. You will no longer be able to move your weight correctly and have it lifted by a training partner in the stand. This now reduces the weight to half the previous weight, so you now only have to train with a lower weight. Most athletes reduce weight to 50 percent at the first set after muscle failure. For all other sets, the weight is then set to a maximum of 20 to 30 percent of the first set. Although this type of strength training is very effective, but can also cause significant injury hazards, as the athlete must go to his personal performance limit at each set. However, the entire training variant depends on whether the athlete knows exactly when he has reached the muscle failure. But this situation is caused only by a feeling that often deceives. Many athletes do not know their own performance maximum and are now to train for a feeling that one calls muscle failure and is actually not empirically measurable. What happens when the muscle failure has long since arrived and you "emotionally" put too much weight on the next set. Here it starts overtrainingthat can sustainably injure your muscles over time. Then it's time for a long time with training and you can practically start from scratch again. Also, you should take into account that these constant loads on bones and muscles are often feasible only with performance-enhancing substances. For many athletes, this is exactly where the spiral of performance delusion starts, combined with anabolic steroids. The science of sports is already so far that it can use studies and research to analyze exactly which training methods are efficient for muscle building and current account balance. Training to failure can be efficient, but plays a minor role among the many new training variants.
New training methods are ahead
If you are a beginner with a new one training method Then you quickly have a visible and noticeable success in endurance, muscle building and body aesthetics. But eventually your progress stagnates and you have to worry about new and more intensive training methods. Also important is the mental demand in the movement sequences, which must always be exposed to new challenges. Static exercises, such as training to muscle failure, have long been out rather. These movements differ only by different weights, which are finally used to the "alleged" muscle failure. It has not been a challenge for the brain for a long time. Today, the successful athlete always trains with different exercise equipment and movements. It is extensively trained, which means that endurance, muscle building, coordination, stability, motor skills and speed are incorporated into a training session. The strength athlete can of course, for example, with decreasing sets, partials, supersets, Instinctual principle or other training variants vary in training times, but basically it is always the same movements that are trained only with other weights and in other sequences. A faster and more efficient muscle building is done especially by new movements and stimuli for the muscles. Hard and intense HIT in combination with an efficient Crossfit training are now superior to classic strength training. As mentioned earlier, this article is a rather critical article. What do you think about training to muscle failure?