The gym is a place where we can revert to our cave man days and grunt and yell with no fuss from anyone. This usually happens when your muscles are crying failure.
This article will show you why training to failure is important and how to do it properly.
Pushing your muscles to the limit is the biggest reason we go to the gym.
I was on the incline bench yesterday lifting a lot heavier weight than usual. On my third set, as I was coming down, my muscles reached their limit. If I didn’t have a spotter, 85 lbs dumb bells would’ve come crashing onto my face.
I knew I was done with chest for the day, and unlike so many other trainees, I moved on to another exercise after that.
Training to muscle failure means you’ve recruited just about all of your muscle fibers and they’ve all failed. Muscles produce lactic acid when they oxidize (move). Eventually they reach a limit of saturation and can’t move anymore.
Micro-tears to most of your muscle allows for maximum growth.
By damaging 60% of the muscle, only 60% will repair itself. But damaging 97% of the muscle will cause 97% to repair itself. The more muscle that repairs itself, the faster you’ll see significant growth. Greater repair means greater growth. The repair may take a little longer, but not significantly longer and you’ll see more muscle.
Keep your tempo steady throughout the lift while keeping your technique as good as possible. Make sure it’s your muscles failing and not your joints. Keep a positive attitude and push through the pain until you can’t perform the movement anymore.
This is a great strategy for maximum muscle growth but it is a little dangerous without a spotter. Always get someone to spot you on that last set or two when you know you’re going to give out.
Your spotter needs to be vigilant as to when you’re about to fail and you need to communicate your failure point with your spotter.
I would end with the cliche, No Pain, No Gain, but that’s not exactly true, lol. So I’ll just say, Train Hard and Train Smart.
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