Muscular failure. Work whether through I can not?

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Today we talk about controversial Kachkovskii method, whose main task - increasing muscle size athlete. But it is ambiguous because, as usual, there are two camps - physics and poetry, with completely opposite points of view regarding the effective power of this method. As you guessed, we will focus on the phenomenon of muscular failure.

We consider in detail what it is, how it helps or does not help to train and whether it is necessary to communicate with him.

Well, if all here, then perhaps start.

The concept of muscular failure. Learning theory.

Anyone who crosses the threshold of the gym, sooner or later faced with a term such as muscle failure . It is not a state, when you came to a rocking chair after work, you can not move hand or foot - it's just too lazy :). Disclaimer manifests itself in the course of training, and is expressed in the state dohozhdenie muscles to the limit, ie, its inability to raise a given weight a few times with the right technique. That is about the phenomenon we'll talk.

I think you will not just happen on training to the limit (as you think) its features. Typically, this condition is characterized as follows: you are doing the exercise (for example, the rise of the biceps) and at some point, realize that if you lower the dumbbell down right now, then you are up it sure do not pull. Familiar, is not it? It turns out interesting state, when your muscles are already riots and no longer want to load, but the brain understands that "sham" (muscle) can still perform one - two movements. Such a condition scientifically called muscular failure or muscular failure.

Note:

I always try to be objective and honest with you in their articles, so I will say to such a state rarely comes from the Cubs in the first 1-1.5 years of the basal activity. Rather, they think that the income that is no longer possible to work on, this limit - my plinth. This is not so, and the muscle is still free to perform 2-3 workers movement, but the brain gives up first, and the man succumbed to his signals, the installation gives your body, everything - enough "vdzhobyvat."

The phenomenon of muscular failure, and training in such style earlier (before the "Golden Age" of bodybuilding)were not honored, ie, certainly knew about the phenomenon, but tried to avoid his side as a black cat. The current elite bodybuilding simply can not imagine their training and building large amounts of muscle without this miraculous way. Who is right and wrong, we learn on.

As elsewhere, in bodybuilding have their theories, schools and supporters / opponents of the latter. So, according to one of these schools, the bulk of the athlete gives a relatively small weight and the large number of sets / reps. The second well (led by Arthur Jones - the inventor of the simulator "Nautilus" ) firmly in one voice that the muscles growexclusively on the critical balance in a small number of sets and reps.

Supporters school Jones felt that it was necessary "Go Large" so that it was impossible to perform even partial repetition. By the way it was fixed for this school motto: "no pain - no gain", which literally means "no pain - no gain". These two camps clashed vigorously over who is right and whose concept of a viable and should be regarded as unique. In our time, decided to make a much smarter, just go and impartial (and most importantly - sober) look to summarize the whole experience and show how is the situation really is.

So there you go deal.

In sports there are two iron unshakable postulate against resistance training and growth factors:

1. Any physical activity (not necessarily just iron) causes muscle growth;
2. Load the same type creates a short-term growth of the muscles.

In practice, this is confirmed by the fact that new entrants in the first 2-3 months of training are actively transformed (in full - leaves weight; ectomorphs - gaining weight) . Ie even the most "crooked" exercise still leads to muscle training stress if only because that just before the muscles are able to "handle with care". Having this growing portion begins stupor, and all the indicators in the development stopped.

The next step, ideally, should be making major changes in training, but everything is usually limited to the banality of a raise (increase the tonnage of the projectile) operating weights. The resulting in marking on one place. The basic idea, which must be mastered by you, is that there is no single and unique, long-running training programs .The sense of constant progress is the time to "jump off the footboard of the train" (see methodology) and jump to the next. Otherwise, you will take away the train to a standstill (stagnation depot) .

So if you want to constantly evolve, try and balance between the various techniques, methods, schemes - the big change of the balance on the small, working to capacity, using the principles of Joe Weider . In the time of Arthur Jones all progress in the weight attributed to muscular failure. Before we understand the usefulness or uselessness of such a method of influence on our muscles, and its inclusion in the program, we go over the theory.

On Scientific, muscle failure - a condition caused by muscle fatigue (their weakness) in the last iteration approach, in which the athlete can not perform a single repetition with proper technique.

Note:

Numerical data is read as if the approach you can not do eight "pure" repetitions, then taken too much weight. If you are over 12 times - the weight burdening too small. Jobs in the range of 8-12 repit with a weight of 70% of the maximum (one repetition)  provides the most fruitful results of muscular athlete.

Muscle failures are of three types:

• positive (concentric) - the rise of the projectile;
• negative (eccentric) - lower weight;
• Static (isometric) - retention of the projectile.

It is understood that no matter what exercise you do not fulfill these three phases of work with weights (and, accordingly, three types of failures) will always accompany you everywhere. Also be aware that the concentric isometric force is less, and it is less eccentric. In other words, if you are no longer able to lift the shell up and hold on the weight you are quite capable. If there is not enough power, then you can still smoothly lower shell (omit if no urine, then shout Hey, everyone here :)) .

Under a complete failure is a state when you are completely izmochalili your muscles to the limit, ie, reached an eccentric failure.

These three types of muscular failure relate to the types of muscle fibers:

• Concentric - affects the myofibrils (when lifting weights decreases the amount of muscle myofibrils) . It is because of the myofibrils (if abridged) increased muscle circumference. Studies have shown that the best results when working with myofibrils can be achieved by working to muscular failure with a weight on 4-6repetitions;
• Isometric - corresponds to an intermediate failure (both types of fiber are utilized) when the depot of glycogen reserves depleted and the "quick energy" is no more. Studies have shown that the best results(increased strength, size and endurance of muscles) when working with this type of failure can be achieved by training with weights for 12-15 reps;
• Eccentric - affects the mitochondria, attached to the myofibrils. Mitochondria produce energy used for muscle contraction and its repair. This failure occurs when all possible energy reserves are depleted, but the muscle is not damaged. Acronym stops when begins to form lactate lactic acid . Working in a range of 20-25 repetitions(ie, with a sufficiently light weight, but a large number of repetitions) , you will achieve greater endurance of their muscles.

Well, with some theory we met, now we move on to the practice, but rather ...

Arguments "for" and "against" muscle failure. How to reach it at the gym?

Come to the contrary, and the first look at why "Resignation training" is evil.

The argument №1. The quieter you go, the further you'll get.

The main criterion of the pump, which characterizes the bodybuilder - a growth (and permanent) of muscle mass. If we consider the long-term, the best approach is not to take on the once huge weight and increase the load gradually, step by step, in small portions. It should start with light weights (for example, the bench press 50 kg) each month and add 2-3 kg, it is a guarantee that sooner or later you get to the weight of 80 or even 100 kg. The latter will mean a permanent increase in your muscles.

If the refusal to work immediately, then these results will make very problematic, if not impossible, because to start with just hysterical weights. A anabolism means a lot of work for training (sets, repetitions) . Work also with large weights will be perceived negatively by the body in terms of recovery, that is, You simply "pound" itself. Recent scientific studies show that weight is important for the growth of the total load, and not a concrete (albeit large)value of collaterals.

The argument №2. The depletion of nerve endings.

Working with hardware is always stressful for the body, working with heavy weights - is doubly stressful. Constantly working to failure, you drain your central nervous system, in particular - the sensitivity of nerve endings decreases tendons. The result of all of this becomes a drop endurance and muscle strength.

The argument №3. The lack of oxygen.

The Super Intensive work by "abandoned" the load is "oxygen starvation". Ie when the body is constantly working in the mode of lack of oxygen is a violation of the mechanism of blood oxygen saturation (in the bent :)) . In other words, oxygen can be delivered into the blood and unexpectedly higher emissions. All this leads to the destruction of muscle cells and precipitous, unnatural weight loss.

The argument №4. Imbalance stabilizers.

Abandoned training with heavy weights adversely affects muscle coordination during exercise. Some of the stabilizer muscles lose their initial "support" functions and hard work can suddenly fail. In addition, the chance to drive the body workout with muscle failure in the state of overtraining  is much higher than normal.

Now for the positive aspects.

The argument №1. Denial is a good thing, but only in a single set.

Mike Mentzer (American bodybuilder, who became Vice Mr. Olympia in 1979 ) practiced abandoned training, considering it an effective tool in building muscle size, but only in the last set of exercises. Also, he often turned Resignation forced repetition, resorting to outside help.

The argument №2. Denial is a stimulus for muscle growth.

Very often, many athletes end their exercise (set) before the onset of muscular failure. In order to stimulate muscle growth muscles need a special medium at the cellular level, which would allow to destroy the fabric and get microtrauma fibers. That stimulus may make muscle failure, it was he who would "break" muscular congestion. To achieve it, you must select it abandoned muscle weight, not the weight of 8-12 repetitions, after which you yourself decided to stay because I reached the amount of time (limit) required by science.

The argument №3. Exemption workout - the key to the development of anabolic hormones.

Such training, when the body is constantly under the influence of extreme stress, can improve their "vyzhivatelskie" quality, increase the intensity of your workout, increase the secretion of anabolic hormones ( testosterone andgrowth hormone ) .

So, with the arguments understood, we go to practice "vgonyaniya" themselves and their training in muscle failure, and look at some ways to achieve it.

Method №1. A simple approach is abandoned.

The point is the exact weight of burdening selection by a specified number of repeats ( 8-12 ) . It is also possible as an option for beginners (because it is very difficult to immediately pick up the correct weight) . You have to do until the last "can not" when the hand is (for example) can not "technically" raise the projectile.

Method №2. Chitting.

About this deceptive mechanism, we discussed in detail in this article: " Cheating. Technology pumping muscles . "The idea is that in order to bring the muscle to failure, you first perform the work with the "right" technique, and then slaughter it and "mostryachite" how goes. Ie original movement performed by the operation clearly targetedmuscle group , then (the last rep) of the muscles "squeezed" maximum, but with the help of muscles assistants.

Method №3. "Striptease".

It's not the same film or genre razdevatelnogo skill :). Acceptance of this is the gradual skidyvanii weight projectile partners. Let's say you're doing squats in the Smith machine with a weight of 100 kg. Implementation of this weight comes to the occurrence of failure (ie when you realize that the next repetition, you can perform only a "clumsy" technique) . Then, on the second stop, give the command "strip simulator" and partners shed on both sides of pancakes, you make a couple more reps and so on. "Striptease" continues until you run out of money does not remain an empty neck and energy to properly sit down with him.

Method №4. Supersets.

Another method of training principles Joe Weider. It is that we are "Dolby" to failure only one target different muscle group exercises with no rest. For example, we first do leg extension while sitting in a simulator (for the quadriceps)and immediately followed by squats with a narrow formulation of the legs. So we encourage and enable the work of a larger number of fibers, trying to give the most diverse load the target muscle.

Method №5. Help from the outside.

The method can also be called forced approaches. You yourself are doing full reps, say,  10 times in the bench press, and even 2-3 are asked to help someone "left." As a result, this method is also better muscle "urabotaetsya".

Well, actually, and all the theory examined the practice pamper, time and the privilege to know.

Afterword

Today we learned what muscular failure and how it can be (and whether) to use in achieving this goal - to become the owner of a muscular body. To somehow completely summarize all the above "boltologiyu" I would say that for beginners (whose training experience less than 1 year), it is better not to bother about training in failure. Firstly, it is unlikely that you will fulfill all technically true, and no injuries, and secondly - it is not necessary to overload the central nervous system, because the nerve cells and even recover, but very slowly :).

More experienced "peppers" should be borne in mind that there is a tool in the sculpture of the body.

On the sim all, let me bow out and see you soon!

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