3 ms·

I actually stopped doing it for some time already, but will continue in 2014: I stopped to train to failure. If you are into strength training I strongly sugges

by antirez 13y ago

I actually stopped doing it for some time already, but will continue in 2014: I stopped to train to failure. If you are into strength training I strongly suggest to give this a try in 2014, I read a few books about it but I'm not able to give you a short TLDR that is accurate, but if you wanna try: - Make about half the reps you could do with a given weight, but make sure you still do a great total volume. - Train every important exercise like bench and squat at least two times every week. - Form is everything. Train with great form. If you are like me with a family, a full time job, and so forth, this may do wonders: never tired, faster improvements in strength.

glomph 13y ago
I was taught a similar thing when practicing juggling. It was quite a revelation to me. In juggling especially, if you practice until you fail each time you waste a lot of time picking things back up. Whereas if you practice an amount you are more than capable of you spend more time practicing properly and also spend time learning how to finish properly.
rfnslyr 13y ago
I'm a body builder and competitive powerlifter. Why did you decide to stop training to failure? Don't give us a loose tl;dr of the books you read, give us the books!
- antirez 13y ago
  Unfortunately the main book is in italian language :-( But it is inspired to the Russian school of power lifters. That's the book btw: http://www.accademiaitalianaforza.it/metodo-distribuito-libro-gruzza/ http://www.accademiaitalianaforza.it/metodo-distribuito-libr... The main idea is to observe the world top powerlifters schedule and apply it to amateurs.
seiji 13y ago
Training to failure increases sarcoplasmic hypertrophy (makes muscles bigger by storing more sarcoplasm, but doesn't increase strength since sarcoplasm is a liquid that doesn't contract (read: impart strength)). If you're at the low end of your BMI range, training to failure helps you get gains to look less like a labor camp inmate. Training not-to-failure increases myofibrillar hypertrophy which is more strength related (increases muscle fibers, which actually contract and control strength). Now, training to-failure isn't 100% sarcoplasmic. You will get stronger training to failure, just not as fast as training not-to-failure. But, training not-to-failure won't fill out the arm holes of your t-shirts. A good starter plan to look solid: two months of to-failure, then back off and do two months of almost-to-failure (within 2-3 reps of failure, but never failing), then finish up with two months of never more than half way to failure. Training to-failure gives your muscles a more "puffy" look (because they are filled with the liquid sarcoplasm—the key ingredient in sarcasm). Training not-to-failure makes muscles more dense giving you the appearance of being more cut. More at: http://en.wikipedia.org/wiki/Muscle_hypertrophy http://en.wikipedia.org/wiki/Muscle_hypertrophy Or you can say to hell with weight training and just become a gymnast.
masoninthesis 13y ago
I learned the same thing last year. I spent way too much time in working at my computer last winter. I would work 12-16 hour days eating 1-2 meals. At 22 yrs old, I dropped down to the same weight I was when I was 15 (150). That's when I got my ass into gear and tried the Geek to Freak program laid out in The Four Hour Body. Tim F says he was able to gain 34 lbs of lean muscle in 4 weeks working out ~4 hrs total. I did due diligence on the method and was actually able to go from 150 to 170+ within 4 weeks. A couple things I learned: • Most people put way too much emphasis on gym time and too little on nutrition. I would say nutrition is 80% of the work. Recovery time is extremely important for rapid growth too. • When trying to cram as many calories in a day as possible, a meal plan is a must. The more strict the better. • You can get better results curling a 10 lb dumbbell with proper technique than curling a 100 lb dumbbell with poor form. • For muscle growth, I prefer only 1 set of high weight with low reps (6 reps min, 12 reps max) • LOMAD (one liter of milk a day) is a lot easier than it sounds.

by antirez 13y ago

glomph 13y ago

I was taught a similar thing when practicing juggling. It was quite a revelation to me. In juggling especially, if you practice until you fail each time you waste a lot of time picking things back up. Whereas if you practice an amount you are more than capable of you spend more time practicing properly and also spend time learning how to finish properly.

rfnslyr 13y ago

I'm a body builder and competitive powerlifter. Why did you decide to stop training to failure? Don't give us a loose tl;dr of the books you read, give us the books!

antirez 13y ago
Unfortunately the main book is in italian language :-( But it is inspired to the Russian school of power lifters. That's the book btw: http://www.accademiaitalianaforza.it/metodo-distribuito-libro-gruzza/ http://www.accademiaitalianaforza.it/metodo-distribuito-libr... The main idea is to observe the world top powerlifters schedule and apply it to amateurs.

seiji 13y ago

Training to failure increases sarcoplasmic hypertrophy (makes muscles bigger by storing more sarcoplasm, but doesn't increase strength since sarcoplasm is a liquid that doesn't contract (read: impart strength)). If you're at the low end of your BMI range, training to failure helps you get gains to look less like a labor camp inmate. Training not-to-failure increases myofibrillar hypertrophy which is more strength related (increases muscle fibers, which actually contract and control strength). Now, training to-failure isn't 100% sarcoplasmic. You will get stronger training to failure, just not as fast as training not-to-failure. But, training not-to-failure won't fill out the arm holes of your t-shirts. A good starter plan to look solid: two months of to-failure, then back off and do two months of almost-to-failure (within 2-3 reps of failure, but never failing), then finish up with two months of never more than half way to failure. Training to-failure gives your muscles a more "puffy" look (because they are filled with the liquid sarcoplasm—the key ingredient in sarcasm). Training not-to-failure makes muscles more dense giving you the appearance of being more cut. More at: http://en.wikipedia.org/wiki/Muscle_hypertrophy http://en.wikipedia.org/wiki/Muscle_hypertrophy Or you can say to hell with weight training and just become a gymnast.

masoninthesis 13y ago

I learned the same thing last year. I spent way too much time in working at my computer last winter. I would work 12-16 hour days eating 1-2 meals. At 22 yrs old, I dropped down to the same weight I was when I was 15 (150). That's when I got my ass into gear and tried the Geek to Freak program laid out in The Four Hour Body. Tim F says he was able to gain 34 lbs of lean muscle in 4 weeks working out ~4 hrs total. I did due diligence on the method and was actually able to go from 150 to 170+ within 4 weeks. A couple things I learned: • Most people put way too much emphasis on gym time and too little on nutrition. I would say nutrition is 80% of the work. Recovery time is extremely important for rapid growth too. • When trying to cram as many calories in a day as possible, a meal plan is a must. The more strict the better. • You can get better results curling a 10 lb dumbbell with proper technique than curling a 100 lb dumbbell with poor form. • For muscle growth, I prefer only 1 set of high weight with low reps (6 reps min, 12 reps max) • LOMAD (one liter of milk a day) is a lot easier than it sounds.