total body workout : A word on "going to failure"

total body workout : A word on "going to failure"

    A word on “going to failure”

    The idea of going to failure is a hot topic of debate in strength training. Some
    experts claim you have to go to failure in to build muscle. Others claim going
    to failure is not only unnecessary, but it can be dangerous and even
    counterproductive.
    I’ve been on both sides of the debate and have come to the following beliefs
    on the topic (horizon treadmill):

    #1 Failure is different for everyone

    Lifting to failure can make training seem simple and easy to understand, but
    the true nature of failure is actually a very vague concept.
    There are many different types of failure. There’s mental failure, physical
    failure and even emotional failure. There’s technical failure (where you lift
    until your form breaks down) and also movement failure; where you lift until
    you stop moving at a certain speed or tempo (lifespan treadmill).
    Training to failure can be unclear so it doesn’t serve as a reliable objective to
    ensure an effective workout.

    #2 The quality of your reps before failure are more effective than that last rep

    There is no such thing as an ineffective rep (sole treadmill). However, those who support
    training to failure can sometimes convey that it’s the last rep that stimulates
    muscle growth. While that final rep can do a lot for you, it by no means
    makes or breaks your set.
    So don’t rush through your reps just to get to your breaking point. Put as
    much effort and focus into each rep as you can to make the whole set more
    effective.

    #3 Your success doesn’t depend on seeking or avoiding failure

    Your training success depends on how well you progress from one workout
    to the next. You can hit failure in every workout for months and still remain
    in a strength and muscle plateau. The same thing can happen if you’re always
    avoiding failure.
    Focusing on progression will give you the best chances of success. Whether
    you hit failure or not is more of a matter of circumstance in your quest to hit a
    higher number of reps or improve your technique (peloton exercise bike).

    What if you can’t do any more reps?

    Inevitably, you’ll reach a point where you’ll feel you can't perform any more
    reps no matter what you do. This plateau is very natural and it's not
    necessarily a sign that you've actually plateaued or that the program sole elliptical is no
    longer working.
    One of the most important lessons I can teach you is that you can only do
    more reps once you’ve improved the reps you can already do. If you’re
    struggling to add reps, then it’s a perfect opportunity to work on rep quality
    rather than rep quantity.
    Sometimes I'll give clients what I call a freeze workout. This strategy is when
    I purposely "freeze" their workouts, and they are not allowed to increase the
    reps or resistance of their exercises. The self-imposed plateau forces them to
    work within the reps they are doing and work on weak links or improve their
    technical proficiency. There are many ways you can improve the quality of a
    set, but here are some of the most common variables you can address (ghost pre workout).

    Range of motion

    This variable is one of the most common types of technical breakdown. You
    start off performing big and strong reps, but the last few reps are shorter and
    more shallow. While all ranges do produce some benefit, the general rule is that the more range of motion you use, the better the benefit.

    Total body control

    Your technique and body position is a big influence on the resistance against
    a muscle. In an effort to squeeze out an extra rep or two, the mind will subtly
    change the position of the body to make the exercise a little bit easier. While
    this can help you get an extra rep or two, know that those compromised reps
    were not the same as the earlier reps. There's nothing wrong with using a
    little “Body English” sometimes, just know it's happening so you can
    minimize it over time.

    Tension control

    Sometimes, your mind can revert to old tension control habits as the stress of
    the set starts to build up. Some muscles may relax a bit; others might
    overcompensate, and so on. If you notice this, make it a point to maintain the
    same tension control through the full set.

    Breathing

    Controlled breathing is another thing that can deteriorate. Namely, are you
    holding your breath and looking like you're trying to pass a kidney stone on
    those last few reps? Trying to maintain focused breathing and facial
    expressions can improve the quality of your reps.

    Speed

    Lastly, you may notice a change in your speed or tempo. Try to maintain a
    steady pace throughout the set. When it comes to building muscle, use a
    speed that allows you to maintain tension in the muscle without having to use
    a lot of momentum to make the reps easier. At the same time, there’s no need
    to move at a super slow pace that can make the exercise feel tedious.
    Spending 2 seconds during the lifting and lowering phase of each rep with a
    half second pause at the top and bottom works well for most people.
    Overall, pay close attention to how your technique changes during a set. If
    you're stuck at doing ten pull-ups, I'm sure your first and last rep are not the
    same from a technical standpoint. Pay attention to how your technique
    erodes. How are the reps different throughout the set? Where is the quality of
    the set starting to deteriorate? Is your body position changing? Does your
    speed and tempo change? How does your range of motion compare over the
    set? However, you answer those questions is the answer to what you need to
    work on to make progress. So if you're range of motion is decreasing on the
    last few reps, then the goal of the next workout is to "backfill" the very reps
    themselves by improving the quality of the later reps.
    All of these strategies can help you progress the grind phase of your workout,
    which is where you'll achieve most of your results. If you're feeling
    adventurous, there's yet one more phase you use to put a nice finishing touch
    at the end of your workout.
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