Are there Benefits when Training to Failure?
If you are into bodybuilding, you have probably heard of the phrase “failure bodybuilding training.” Maybe you have even tried it or do it. If you are unfamiliar with it, it is weight training until you reach a point of failure. In other words, you lift weight until you no longer can.
Failure bodybuilding training has been said to be one of the best ways to train for massive muscle and strength gains. However, some fairly recent research has concluded that it is really no more effective than other types of training, such as those with a set amount of reps and sets. The fact of the matter is that muscle tension is an extremely important factor when it comes to gaining strength and mass. Furthermore, failure training lessens this tension to a point where the added work is not even worth it.
In addition to being no more effective than some other types of training, failure bodybuilding training can be potentially hazardous or even fatal. For example, it can cause a harmful condition known as rhabdomyolysis, which basically destroys tissues of muscle. Furthermore, it causes the destroyed tissues to enter the stream of blood, which could ultimately lead to the failure of the kidneys. Yikes. Another example of how training to failure can be detrimental is the possibility of something going wrong due to exhaustion. For instance, you could lose control of the heavy weight, which could cause you to drop it on your feet or another part of your body. Ouch.
Needless to say, given the information mentioned, we do not recommend failure bodybuilding training. Instead, we suggest training that involves a set amount of repetitions and sets. However, this does not mean that you should not push yourself. Put in the time and your best effort, but just do not push yourself to the point of failure or total exhaustion. Keep reading for an example of a general bodybuilding workout schedule that we recommend. Note that days of rest should be taken on the second, fourth, and sixth days of the week.
On the first day of your bodybuilding training week, we suggest that you do some cardio and arm exercises. For cardio, try out something like an elliptical machine. For your arms, try out exercises, such as the barbell curl. On the third day, we recommend training your legs and abdominals. For your legs, do exercises, such as squats. For your abs, we have found an ab roller to be pretty effective. On the fifth day, we suggest training your chest with exercises like the bench press. Lastly, on the seventh and final day, we recommend training your back with exercises, such as the dead lift.
The specific details, such as the amount of reps and sets, of the bodybuilding training schedule stated should be based on your individual goals. Furthermore, as mentioned in previous blogs, you should take your body type in to account. Finally, remember that any successful bodybuilding workout should be accompanied with suitable diet and bodybuilding supplements.