Training To Failure:
Pushing It To The Limit!
The key to building massive, powerful muscles is to doggedly increase the training weights you use. But it is only good to increase training poundages if you do so in perfect form. There is a direct correlation between the weight and form.
Caution! You may find your muscles getting huge, full, developed and striated to the max! Don't worry, this is a normal side effect of integrating the Training to Failure Principle into your workout. Just remember to lift with the right weight using strict form and always lift smart for the greatest gains, while avoiding injuries!
What is training to failure?
When beads of salty sweat dripping from your forehead are stinging your eyes like acid rain on the scorched earth, as your veins bulge out of your arms and your whole body tenses with complete muscle contraction, just so that you can barely get your last complete rep up in strict form, that's training to failure.
Let's go back to the beginning of this barbell preacher curls set. Your mind is set on lifting the weight before you with blazing eyes, nothing can stop your relentless determination, and you're giving every rep of every set everything your body can muster as if your life depended on it. Your focus is beyond comparison. Even that hot girl doing squats in the corner can't distract or deter you from your mission; in fact, she just adds fuel to the fire. You're hell-bent on putting every ounce of energy into this set until your blasted arms can't do another rep. Instead every muscle in your body is brought into one incredible sensation of focus and concentration toward the barbell in your clenched hands. The weight doesn't stand a chance. You continue grinding out another repetition with strict, perfect form in a continuously tensed arc towards a point just below your chin before slowly lowering the weight back down. The assault on your bulging biceps continues with painstaking consistency. Knowing the mass you add to your lower biceps is worth it, you continue to endure the intensity you've created for yourself, cranking out rep after bloody rep until finally your fatigued arms have nothing more to give in strict form under the stress. That's the last possible rep you're able to perform without getting help. You've successfully trained your biceps to failure on that set! Now, just a couple of minutes rest or so before you add weight and get ready to do it all over again!
Avoiding Overtraining and Why train to failure?
Many bodybuilders train to failure on each set of their workout, simply because of the amount of intensity it forces out of them. This method of training causes the muscles to respond incredibly well for amazing gains and increased muscle. As long as they are training with strict movements and good form, the risk of injury is minimized, while great strides in muscle mass and strength are gained. Pushing it to the max means you can't get another rep in strict form. When you reach this point, you've trained to failure and you're done with that set. This is the point where it's critical to STOP. Pushing out reps after reaching this failure point can cause micro tears in the muscle fibers and add up to overtraining and injuries. The goal with the Training to Failure Principle is not to overtrain, rather to train to the limit and then stop. This means don't go to 110% of failure or even 100% of failure. Aim for 90-95% muscle failure. Your best guide is your form. Once your form starts slipping, diminishing into cheating or forced reps you are done, but as long as you can crank out another quality rep do it. After a period of recovery time (2-5 minutes), the body will be ready for your next set to be lifted in strict form to failure again. That's the philosophy. You can use it to your advantage along with anabolic supplements, which will allow you to get the most out of your workouts; giving your body the right nutrients and building blocks it needs to recover quickly and grow as fast as safely possible!
Experienced bodybuilder train to failure program:
A typical upper-body set for an experienced bodybuilder
Set One: Warm up with a light weight to get the blood flowing and loosen up the muscles of that group. Perform 15 or so reps with good form.
Set Two: Up the weight to reap muscle failure at 10 to 12 reps.
Set Three: Up the weight again to push the muscles to fail at 8 to 10 reps.
Set Four: Again, stack on some more weight for your POWER SET. Use perfect form and try and crank out six good reps before your muscles fail.
Set Five: This is optional. Keep the weight the same as the power set and get as many as you can (hopefully another six reps). Only add this into the workout after you've done it for awhile and you're ready to increase the intensity another notch for certain or all exercises.