The Science of Training for Muscle Growth as a Beginner: The Ultimate Evidence-Based Guide For Men and Women of All Ages by Unknown

Author:Unknown
Language: eng
Format: epub

● Avoid having a definitive number of repetitions in mind before performing the set. Simply perform the repetitions and stop only once you feel you've truly hit the desired proximity to failure.

● Using heavier loads (70-85% one-rep max loads) likely makes you more accurate in predicting your proximity to failure (versus lighter loads).

● Gaining experience with failure training likely helps you become more accurate when you do use repetitions in reserve (this can be done by spending some time completely training to failure, or by including both failure and repetitions in reserve training into your routine, at least for some time).

As alluded to earlier, if you wish to train to failure, there are some considerations you should note.

Of course, the following information is also relevant to those that use failure training for the purposes of improving their ability to estimate their proximity to failure and thus accurately use repetitions in reserve.

With exercises that have a fair skill component, performing repetitions to failure with them may result in the breakdown of form and technique.

Such technique breakdown may result in the intended muscles no longer being stimulated optimally (other muscles begin to takeover).

Generally, this is more so an issue with compound exercises. As we know, these exercises require the (somewhat) skillful coordination of two or more joints.

Isolation exercises only involve motion at one joint, and executing these kinds of exercises require minimal skill, thus training to failure with such movements is unlikely to significantly deteriorate technique (so long as an individual concentrates and aims to maintain form).

Due to the potential issue of technique breakdown with compound exercises when training to failure, it may be prudent for untrained subjects to simply avoid this initially.

Perhaps you may initially want to avoid getting close to failure too.

Instead, for your first few weeks of training, you simply practice the movements while training a decent enough proximity away from failure.

As you get more confident with your technique over time, progressively push closer and closer to failure up until you are training at the proximity to failure you wish to be.

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