How to Train to Failure for Maximum Muscle Growth
How to Train to Failure for Maximum Muscle Growth
How to Train to Failure for Maximum Muscle Growth
How to Train to Failure for Maximum Muscle Growth
Training to
failure means doing so many reps that you physically can’t complete any more.
The objective is to induce the most possible muscle growth by pumping maximum blood to
the area. Opponents of training to failure claim it will tire your nervous
system, increase injury risk, wreck recovery, and beat your body to death.
These
reactions can occur in a beginner, which is why those new to training to
failure should start out with a predetermined set/rep scheme, and stick to it.
Novices may defer to poor technique in order to train to failure all the time,
which kills progress and could result in injury.
For someone
who has been training with proper technique for multiple years, training to
failure can be beneficial: boosting strength levels, crushing plateaus, and getting the ultimate
pump. By doing as many as possible (AMAP) with a given weight, you create an
enormous stimulus for growth.
In a 2007 Journal
of Strength and Conditioning Research study,
researchers found that training to failure increases motor unit activation and
the secretion of muscle-building hormones, like HGH and testosterone, compared
to conventional methods. AMAP strengthens your mind, too: without a definitive
stopping point, you’ll work harder than you could ever imagine.
But how do
you avoid serious injuries if you go “all out?” AMAP isn’t an invitation for
ugly technique; it’s as many as possible while maintaining great form.
The instant your form deteriorates, stop. Your motor control and muscular strength will disconnect and make
your results worthless. Here are five ways to incorporate AMAP into your
routine to start building more muscle and strength now.
TRAINING TO
FAILURE 101
1. Use it to increase your strength and regulate your workout.
If your typical leg workout is 4 sets of 5 reps of back squats, change the last set to AMAP. If you can only do 6 or 7 good reps, you’re correctly pushing yourself on those previous sets; if you can get 10 or more, however, the weight is too light on the previous sets.
1. Use it to increase your strength and regulate your workout.
If your typical leg workout is 4 sets of 5 reps of back squats, change the last set to AMAP. If you can only do 6 or 7 good reps, you’re correctly pushing yourself on those previous sets; if you can get 10 or more, however, the weight is too light on the previous sets.
2. Use it to
improve your muscular endurance.
Building endurance alters your muscles at the microscopic level, which improves your recovery between heavy sets at the gym or even during your pickup basketball game. Put a number on the bar (e.g.: your body weight or 200 lbs) for an exercise and perform one or two sets of AMAP. Then, the next week, beat your number.
Building endurance alters your muscles at the microscopic level, which improves your recovery between heavy sets at the gym or even during your pickup basketball game. Put a number on the bar (e.g.: your body weight or 200 lbs) for an exercise and perform one or two sets of AMAP. Then, the next week, beat your number.
3. Only do
two sets of AMAP at most per workout.
If you’re going to do 5x5 on the bench press, use the last set for AMAP, not all of them. If want to do an AMAP back squat workout with 200 lbs, do it for two sets at most and include ample rest in between.
If you’re going to do 5x5 on the bench press, use the last set for AMAP, not all of them. If want to do an AMAP back squat workout with 200 lbs, do it for two sets at most and include ample rest in between.
4. Use AMAP
for four weeks at most.
Although you can handle AMAP peridocially, it is fatiguing. Add AMAP to your workouts for a maximum of four weeks, then schedule a quick deload and cycle to a different set/rep scheme. After a few weeks, use AMAP again.
Although you can handle AMAP peridocially, it is fatiguing. Add AMAP to your workouts for a maximum of four weeks, then schedule a quick deload and cycle to a different set/rep scheme. After a few weeks, use AMAP again.
5. Use AMAP
on simpler variations of exercises.
Use AMAP with simpler moves like chest-supported rows, dumbbell presses, goblet squats, pushups, and pullups. Never do AMAP with complex exercises like power cleans, deadlifts, good mornings or overhead squats — as you fatigue during the set, you’ll find it harder to use correct technique, which could cause a serious injury.
Use AMAP with simpler moves like chest-supported rows, dumbbell presses, goblet squats, pushups, and pullups. Never do AMAP with complex exercises like power cleans, deadlifts, good mornings or overhead squats — as you fatigue during the set, you’ll find it harder to use correct technique, which could cause a serious injury.
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