If you train to failure on every set, you may become a failure yourself.
An old saying goes "If you fail to plan, then you plan to fail." But the thing is, unless you plan to fail, you will never develop the body that you try to build through hard training. Knowing when to train to absolute failure on the sets can be a critical factor for long-term success, depending on your goals. However, not many athletes in the gym have a failure training plan.
DEFINITION FOR FAILURE
Muscle failure is the point in a set at which the muscle (or muscle group) you are training is so tired that you cannot do another repetition of this exercise with good technique or without help. The only strange thing is that the muscles that should fail just don't, and those that shouldn't fail too often fail!
Since we have such considerable bodies, they react and adapt quickly to the tests we put them in the studio. Therefore, we often emphasize the importance of irritating each muscle group with different techniques and tactics so that the muscles are constantly shaping and changing in order to overcome the challenges. However, any technique is of little value to building a mountain of muscle unless you are using the correct weight and failing within a reasonable rep range.
When building muscle is your goal take a weight that will get you to failure between eight and twelve reps.
“Not until you've learnedä You can use intensity techniques to determine which weight triggers failure in a certain rep range. They are used to push a normal rep range beyond its limits.
If you've been around for a long time Bodybuilding you know for yourself that it is very difficult to build large muscles. You have to bomb the muscles and completely damage them and then you have to give them time to repair and wax. In order to create an environment for muscle growth at the cellular level, the best rep range is known to be between eight and twelve. Most bodybuilders must first realize that these numbers are only productive if the weight is heavy enough to prevent repetition beyond this range.
You can't just take some weight zehn Wiederholungen : graduate and think your muscles are already to growjust because you are within the "Wachstumsbereichs“ have stopped. At least not if you know you could have done twelve or fifteen reps with that weight.
Work out Never do barbell exercises to failure unless you have a helper or unless you are on a machine or rack that will keep you safe if you fail.
Strength athletes have to wait until the last set of an exercise to reach failure. Failure on multiple sets hinders strength gain.
If you could have done more than ten repetitions, you haven't completed a real set of ten. It doesn't make much sense to end a sentence before (or just before) reaching failure. Because this means that the target muscle is not brought into the right environment to be able to change. It's easy: The natural resilience der Muskeln hängt von er Fähigkeit ab, die Höhe des Gerichts von einem Satz zum anderen richtig abzuschätzen, so dass Sie die Muskeln bis an ihre Grenzen bringen können. Sobald Sie die richtige Gerichtsauswahl im Griff haben und entschlossen sind, einen „echten“ Satz zu absolvieren, dann können Sie und nur eine erfolgreich Intensivtechniken verwenden, die von Ihrem richtigen Ausgangsgewicht abhängen. Wenn Sie also das nächste Mal ein Gewicht nehmen und einen Zehnersatz absolvieren wollen, dann vergewissern Sie sich, dass Sie wirklich eine elf Wiederholungen schaffen, wollten Sie dennoch mehr Wiederholungen schaffen, dann machen Sie auf jeden Fall weiter, bis Sie erschöpft sind. Dadurch können Sie ein Wiederholungsmaximum (RM) für dieses bestimmte Gewicht berechnen.
STRONG GOALS
klingt widersprüchlich, aber die wenigen von uns, die mit möglichst viel Gewicht trainieren wollen, sollten nicht viel Gewicht wie möglich benutzen, insbesondere dann nicht, wenn man Kraftziele erreichen will. Während Bodybuilder praktisch bei jedem Satz das Versagen erreichen sollten, um ne Muskelveränderung zu bewirken, müssen sich Kraftsportler ein bisschen oder sogar stark zurückhalten, wenn um das Erreichen des Muskelversagens geht.
STUDIES OF TRAINING TO FAIL
Research confirms that increases in strength can actually be prevented by exercising with too many sets until exhaustion or brief muscle failure.
The most recent studies suggest that for men primarily looking to build more strength, it is best to train to failure with just one (the last) set of an exercise. Athletes who do not complete failure sets at all gain only half as much strength as those who only train to failure with one set. And the latter, in turn, gain more strength than those who train to failure with several sets. So finishing a set when you feel like you can at least manage a few more repetitions is, as difficult as it may be, actually crucial to increasing strength.
Keep a training book. By noting the weight that causes failure in a given rep range, you can be sure that your future workouts will be rich and will result in either bigger muscles or more strength.
The weight selection and the repetition range must therefore be precisely defined in all previous sets. Force is undoubtedly a science!
No matter what you are made of and whether you want to build strength or muscle, make the right weight choices so that you get each sentence to its appropriate conclusion.
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