When was the last time you failed? By Rehab specialist Andrew Graham
As a coach, one of the biggest issues I face is getting people (particularly beginners) to justify why they are lifting the weights they lift. Nearly all people who are new to weightlifting have no idea how to use the science available to them to get the results they want, whether it’s weight gain or weight loss.
Why Should I train to failure??
Studies have shown that training to failure results in a significantly greater increase in the secretion of growth hormone compared to non-failure based training. It also facilitates maximal strength gains, and allows you to break through plateaus. However, this type of programming is NOT a blue print to any movement. For example, you would not squat and dead-lift to failure! if you did, you be at huge risk of injury due to the fatigue in your muscles. This type of training format Is mainly used in the upper body push/pull and isolated leg movements e.g leg extensions and hamstring curls. If you are looking to pack on muscle, this would be your biggest ‘bang for your buck’ training method to get the stimulus needed to grow muscle. However, when it comes to bulking the amount of progress you make is massively defined by the quality of your movement and your nutrition.
Time to start failing
Training to failure is a time proven technique for maximising muscular growth. From a physiological point of view, failure occurs during the concentric phase of a repetition when the muscles can’t produce sufficient force to continue to move the weight upward. The exercise set must be ended and a brief period of recovery begins where more immediate energy (ATP) is given time to be re-generated by the muscles. During this recovery time some metabolic by-products inside and outside of the muscle fibre tissues are removed or restored. It is important to note that the challenged muscle fibres aren’t entirely fatigued at this point, they just can’t produce enough force to overcome the specific load. This is the point where the lifter would drop the resistance load to continue working a particular muscle group, there by releasing more growth hormone (HGH).
The best athletes are defined by their failures. As your strength coach …..I urge you to start failing!
Andrew Graham BSC Honours
Strength coach and injury specialist
2nd floor RSU tower
Sukhumvit soi 31 –Tel – 02-662-161
More from the blog
How To Find The Right Group Fitness or Personal Training Class For You
How To Find The Right Group Fitness or Personal Training Class For You Group fitness and small group personal training classes are becoming ever more popular amongst boutique fitness studios and commercial gyms. If you are enthusiastic to join a studio, it can often feel a little overwhelming to know which type of workout will…
Black Friday Special Offers – Save Up to 50%
One Day Only! 26 November 2021. BLACK FRIDAY SPECIAL OFFERS – SAVE UP TO 50%.
Gyms Re-opening in Bangkok
Gyms are re-opening in Bangkok and The LAB is back! The LAB will re-open this Friday! PT & Small Group Private Training can be booked NOW with your trainer or contact us to purchase a new package. To celebrate our re-opening, we will be offering 3 massive promotions on our most popular services with HUGE…
What to look for when considering personal training in Bangkok.
What to look for when considering personal training in Bangkok. The fitness industry is a rapidly growing market, and it’s no surprise that more people are looking for the right personal trainer to help them reach their fitness goals. Whether you’re looking for a personal trainer in Bangkok or elsewhere, it can be difficult to…
Best gyms in Bangkok
Best gyms in Bangkok from 24 hour fitness facilities to high end boutique studios, these are the top 10 best gyms in Bangkok to get your sweat on! There are a number of factors that people consider when looking for the best gyms in Bangkok. Some considerations are proximity to work, cost, and location. There…
How much rest should I be taking between my workouts?
Yo Coach Rich! ????????♀️ How much rest should I be taking between my workouts? First of all; I’m stoked with the fact that you are training so frequently and consistently that you are thinking about the next workout, so good for you! Along with regular exercise and eating nutrient rich food, recovery plays just as…