Everyone has heard about training to failure, but not everyone knows that there are several options for failure. Learn about the positive and negative aspects of this training. Failure training constantly raises a lot of questions. If we consider this phenomenon from the physiological aspect, then the refusal will occur during the period of the positive phase of the load, when the muscles are no longer able to develop the necessary effort to move the sports equipment forward. There are also opponents of this method of training, putting forward their arguments. It is worth recognizing that each of the two points of view has the right to life, and it is necessary to figure out what is more likely to be done by training to failure - benefit or harm.
Refusal training price
Training to failure can be a powerful tool in an athlete's training program, but the cost can be high. According to the research results of Professor Mikel Izcuerdo, when working to failure in each of the approaches, the level of cortisol increases sharply and the synthesis of anabolic hormones and factors is suppressed. From this it can be concluded that athletes who consistently bring each set to failure may have problems with muscle growth in the long term.
A second study investigating the issue of rejection training found an increase in adenosine monophosphate (AMP) levels. This can only indicate that the cells lack energy and at the same time the rate of protein synthesis decreases. Thus, athletes who work to failure should always remember that this training method is highly depleting and must be reckoned with. When using training on failure, you should be very careful with them.
Using rejection in training
These were negative moments, but the topic of the article is training to failure - benefit or harm. Now let's talk about the positive aspects. We can definitely say that if you use this training method correctly, you can significantly raise the anabolic background. This fact has also been proven in the course of research. Due to the high content of lactic acid in muscle tissues, muscle growth is stimulated and leads to accelerated production of growth factors. Any athlete who has used this technique at least once can tell about a high concentration of lactic acid in the muscles. The characteristic burning sensation in the muscles eloquently testifies to this.
Also, the fatigue of all small muscle fibers can be attributed to the positive aspects of failure training. If at this time the load is not dumped, then the body has to shift its entire emphasis to large fibers. However, there is also a fly in the ointment. By thus depleting the central nervous system, the athlete may also experience "central fatigue." Therefore, all remaining sets will be performed at reduced intensity. So, for example, if you did 22 reps to failure, then you can only 8. However, this problem can be solved by transferring failure training to the end of the training session.
What follows failure in training?
The athlete is not able to influence the refusal, but there are techniques, the same drop sets or forced repetitions, thanks to which this trait can be overcome. To perform forced repetitions, the athlete must reach failure, after which, with the help of a partner, continue the exercise.
At the same time, a drop-set can be done without outside help. To do this, you just need to continue to perform the movement, reducing the working weight. In each of the two cases described, the body is exposed to a strong load that exceeds the usual refusal. This is both good and bad.
The positives of forced reps and drop sets are, as with failure, severe metabolic stress, increased muscle tissue lactic acid levels, and greater central fatigue than normal failure.
To summarize, all fans of the Joe Weider technique can be recommended to transfer all the methods described today to the final stage of the training session, which should be aimed specifically at stimulating the growth of muscle fibers. It is also important to make sure that you have enough time after exercise for your body to recover. This should include a proper nutrition program and adequate sleep. Without these components, no training technique will be effective.
Well, in conclusion, answering the main question of this article - training to failure - benefit or harm, we can summarize the following. Athletes should remember that training to failure is a very powerful tool and can be problematic if used improperly. If you decide to use this method in your studies, then you should know the following things:
- When used correctly, refusal workouts can perfectly raise the anabolic background, but if you use them very often, then catabolic processes will begin to increase in the body. As a result, instead of an increase in muscle mass, a period of stagnation may occur at best.
- Don't drive every approach to failure;
- If you have decided to use the refusal method, then it should be planned for the final stage of the training session;
- If you use denial in your training, then you need additional recovery time.
If you follow the rules outlined just above, then refusal training will be an excellent tool for achieving progress in your hands. But it should be used with caution and should always be remembered. However, any training method can have a negative effect on the body if it was not used according to the rules.
In bodybuilding, don't rush. All your actions must be thought out and verified. This is the only way to achieve great success and not harm your body. This must always be remembered, especially for novice athletes. Learn more about training to failure in this video: