MuscleNet recommends for you: Training beyond failure
The key to successful training is to prolong the inevitable muscle failure or impending failure. The application of Wade's training principles will help you transcend failure and achieve success.
1. Application of deceptive principles
Once you are close to failure (that is, the inability to complete all movements with perfect form), the easiest way to increase your practice is to use Wade's deceptive training principles, such as using the power of the equipment weight or the swing of the body to help lift or Move the weight. For example, when performing a bell curl exercise, it is best not to keep the trunk straight when you are close to failure, so that you can use your body to swing backward and forward to lift the bell during the curl.
"Cheating" is an effective way to lift more weight in a set of training. For example, if you reach failure on the 6th rep of a certain set of exercises, you can use deception to use the kilometer of the bell and body. Doing 2-3 exercises. If you complete the movement by simply "swinging" the bell upward with your arms, the impact on the biceps will be minimal and the risk of injury will increase.
Exercises that use this principle include: bell and dumbbell curls, bell leg presses, dumbbell lateral raises, and overhead flyes.
Exercises performed without this rule include: deadlifts, bell rows, squats, and bench presses.
Why does muscle strength fail?
When you are doing a set of bell curls at full strength, you think you can definitely complete 10 reps at this weight, but by the fifth rep, a slight burning pain starts to appear. If you continue to do it 6 or 7 times, the pain will increase and it will appear as a "burning" feeling. ?Despite this, you tell yourself that you can't stop and you must do it 10 times. By the eighth time it becomes a torture and you still don't stop. If you haven’t stopped the 9th time, try to do it the last time. But you fail to finish, your biceps give out. What exactly happened? Why didn't you make it to the 10th time? It's difficult to say clearly because there are many factors involved. At first you used the bicepsMuscles and brain, also includes skeletal, circulatory, respiratory and nervous systems. ?However, there are two most likely scenarios. One is that the muscles send a signal to the brain to stop this movement, and the other is that the brain orders your muscles to stop this movement. In the first case, when you approach a limit that has never been exceeded before, a shutdown message is sent to your subconscious mind. In the latter case, a large amount of lactic acid accumulates in the muscles, increasing muscle pain, just when you stop. In both cases, your brain and body are always trying to protect you from harm.
2. Application of local frequency principles
After you muster up the courage to complete all the reps, you can still continue to perform partial exercises. For example, after reaching failure on the 10th rep of the bell curl, you can still perform the half-stroke exercise with correct movements to allow the biceps to continue working. Next you may not be able to lift half of it. In the next two reps you may only be able to move within a quarter of the range, perhaps only moving the dumbbell up from the thigh a few inches. You may be able to do 5-6 reps of this small circumference exercise. This small-circumference exercise can cause the muscles to produce an extremely strong "burn", which is of great help to the target muscles.
This rule is suitable for all exercises.
3. Application of the Intermittent Principle
In addition to using rep rules beyond failure through deception or tenacity, you may also notice that if you have enough rest time, you can complete more reps and sets. A tired muscle can regain 50-60% of its strength by resting for only 10-15 seconds, and then do 2-3 more trial lifts; rest for another 10-15 seconds, and then complete 2-3 more trial lifts. This makes using the interval principle a way to strengthen your muscles, which means you are extending the range of sets at which your muscles fail, which means you can still lift the maximum weight with perfect form.
Exercises that use this rule include: seated bell and machine press, bell or machine bench press, leg press squats, and lunges.
Exercises that do not use this rule include: isolation movements, such as chest expansion with cable machines, flyes with cable machines, tricep presses, machine curls, squats, deadlifts, and various dumbbell movements.
Expansion of the number of groups
Using deceptive rules to complete all exercise reps, because you are not sure you are doing one or more reps, so you need to reduce the reps, pause for a few seconds, reduce the weight, or get help from others. These are 5 ways to expand the number of sets. The method is to extend the number of sets by changing and adjusting training methods in order to exceed the limitations of muscle failure. To completely deplete the energy of the muscles in each part of the body through extended sets (correct the working muscles to reach the normal point of failure), you need to use more than one Wade training principle, and at the same time choose the expansion method that suits you.
4. Application of descending group number principle
Drop sets are used by rapidly reducing the weight after you have completed all the intended reps. For example, when you reach failure on the 8th curl of a 100-pound bell, reduce the weight to 80 pounds and lift it 8 more times. When you can't complete all reps correctly with 80 pounds, lower the weight to 60 pounds. And so on. Generally, reducing the weight 2-3 times is enough.
Exercises using this principle include: exercises that can quickly adjust the weight, such as back muscle pull-downs, triceps push-downs, tensioner curls and dumbbell curls; other combined equipment exercises.
Exercises that do not use this rule include: exercises where the equipment is used and cannot change the weight quickly, crank and bell curls, such as preacher chair curls and biceps curls, etc., bell exercises without companion protection, Such as incline press and shoulder press, leg press bench exercises.
When is the end of a group?
When you do pyramid sets (gradually increasing the weight with lower reps per set), focus on exerting all your energy at the top of the pyramid and not reaching failure during the set.
Potentially dangerous exercises when lifting weights (such as bench presses and squats) should never be performed to failure without protection. If you are putting more effort into training to restore strength or protect muscle mass than to build muscle mass, it would be prudent to test your limits. Additionally, you should be approaching or reaching failure on most sets. This is the key to effective weight training. Using a beyond-failure approach that overloads muscles with heavy stress can effectively promote increases in muscle size and strength. Because the application of the 5 extension methods can greatly increase the training intensity, it will have a shocking effect on your muscle growth.
Applying these principles without incorporating adequate rest can lead to overtraining. Therefore, if you want to use them regularly, you should train less frequently and do fewer sets per body part. This is why high-intensity advocate Dorian Yates trains less than other champions.
5. Application of forced repetition rules
The application of the first four rules can be completed independently, but to use the forced repetition rules you need the help of at least one partner. Still taking the bell curl as an example, when you complete all the reps alone and reach failure, your partner should come over and put his hands under your bell to provide maximum assistance. The key to "forced reps" is when your partner only To help you maintain the movement within the full range, he may just hold the bell in his hand to make you do 2 forced repetitions at first. When extending the number of sets, your strength will drop quickly if you actually reach failure, so 3-4 forced reps per set is enough.
UseThe exercises performed according to this rule include: bench press, shoulder press, bell curl, and combined equipment exercises.
Exercises that do not use this rule include: combined movements such as squats, deadlifts, and bell rows.
Train as hard as you can, challenge yourself to failure by exceeding and extending your limits, and maximize muscle stimulation to grow your muscles. That's what we're going to do.