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What is muscle failure and why is it a training alternative? know your benefits

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When training with weights in the gym, one of the goals is to achieve better results and reach the maximum capacity possible. The work with muscular failure is necessary to do it with a partner who assists us after that last repetition.

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The work with muscular failure is necessary to do it with a partner who assists us after that last repetition. Photo: MRBIG_PHOTOGRAPHY

What is muscle failure and why is it a training alternative?

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Basically it is the point at which the muscle we are training cannot perform one more repetition in its positive or concentric phase. That is to say and to give an example: If we are doing chest press we could not lift the bar since our chest is exhausted.

Keep in mind that, if done correctly, the last of the sets will be quite an effort that you may need help with as you will literally be at the limit of your strength, so much so that there will be no next rep, just like ABC review.

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The last of the series will be a great effort for which you may need help since you will be literally at the limit of your strength. Photo: South_agency
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Because of this, you will need assistance to remove the dumbbells, barbell, or weight-bearing element that you are using. Without the assistance of a partner, you will hardly be able to really go to failure.

To reach failure, you don’t have to take into account the number of repetitions, but do them until you can’t anymore, that’s why it’s interesting to use a higher load than usual as long as it allows the correct execution of the movement.

Therefore, to start, you need a very good warm-up and arrive rested for training, that is, spend a couple of days without training.

It is not recommended that it be daily training, but that it be done sporadically to promote good muscle development.

This training is for athletes with a certain level of experience since it is essential to know yourself and know how far you can go to adjust the limits. Otherwise, it will be difficult to achieve muscle failure.

It is also very important to include breaks in the planning of the exercises to allow good muscle recovery after the effort to which it is subjected.

Because of this, you will need assistance to remove the dumbbells, barbell, or weight-bearing element that you are using. Photo: Neustockimages

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Benefits of muscle failure

  • Increases strength levels.
  • Prepares the muscle for great efforts.
  • Promotes good muscle development.
  • It serves as a stimulus for muscle reactivation.

Contraindications of muscle failure

  • It is considered an aggressive training that can favor injuries such as muscle tears.
  • It can cause tendinitis or contractures.
  • Working with submaximal loads without reaching failure can improve results.
  • It is not suitable for beginners.
  • Catabolic metabolism may predominate.

(YO)

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Source: Eluniverso

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