When you are working out, do you feel the need to push yourself to failure on every set and every exercise? If so, you are not alone. Many people believe that training to failure is the only way to make sure they are getting the most out of their workout. However, this is not actually true. In fact, training to failure can actually be counterproductive, and it should be used sparingly. In this blog post, we will discuss when and how to use training to failure in your workouts.
So, what exactly is training to failure?
Training to failure is when you push yourself to the point where you can no longer complete the desired number of repetitions. For example, if you are doing a set of bicep curls and you can only do eight reps before your muscles start shaking, then you have reached failure. Some people like to push themselves even further by doing forced reps, negatives, or dropsets.
When to use it . . .
Now that we know what training to failure is, let's talk about when and how to use it. First of all, it is important to note that training to failure should not be used on every set and every exercise in a workout session. In fact, it is best to use it sparingly, and only on one exercise per workout session. This is because training to failure can be very taxing on the body, and creates a lot of muscle damage, and you need to allow for adequate recovery after doing this type of workout. My favorite way to achieve absolute failure is through dropsets. Pick a weight that you can control. Take that exercise to failure. Immediately drop the weight 30% and go as many reps as possible until you reach failure again.
- Use training to failure sparingly, and only on one exercise per workout session.
- Make sure that you are adequately warmed up before using this technique.
- Start with a lighter weight and gradually increase the amount of weight as you get closer to failure.
- Use good form throughout the entire set, even when you are fatigued.
- Allow for additional recovery time at the end of this exercise.
- Don't use training to failure on every set and every exercise in a workout session.
- Don't use this technique if you are not adequately warmed up.
- Don't try to lift too much weight too soon.
- Don't let your form break down just to reach failure.
- Don't continue lifting if you feel any pain in your joints or muscles.
If you follow these "do's and don'ts", you can safely and effectively use training to failure as a tool to help you reach your fitness goals. Just remember that it is important to use this technique sparingly, and to allow for adequate recovery after using it. Now go out there and push yourself to the limit!
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