Training beyond the muscle failure can be done without the help of a partner. Before you are three high-intensity training sessions that you can use when training alone.
Author: Bill Geiger
By nature I'm a loner. No, it's not about my marital status, but about the fact that I do not have a partner for training.
Of course, before I tried to work with a partner, but finding someone with similar training goals and the same dedication to a favorite sport, and besides being ready to go for hours on end, was not easy. Add to this that the partner had to match my level of preparation. Who wants to shoot a dozen pancakes from the neck before each approach, in order to hang them again in a minute?
As a result, my only partners were locks on the bar, and I train in proud solitude.
When the goal of the training is to maximize muscle growth, choose a weight that allows you to reach a muscle failure between 8-12 repetitions, performed by all rules. If you take too light weight and stop at 12, although the tanks have enough fuel for five more reps, it does not count. You must complete a full-fledged approach from 12 repetitions. Muscular failure in this range causes microdamaging of the tissue, which triggers the maximum rebuilding of the fibers, and the muscles become stronger and larger.
The lack of training alone is that it's harder for me to get myself to work harder. It is almost impossible to make these last repetitions when no one insures and encourages you with words of encouragement. Do not be surprised that many of my approaches ended in step from muscle failure.
What's bad about it? Training to failure is an important aspect of muscle growth. That's why successful bodybuilders have learned to enjoy the pain and sensation that their muscles are burning on fire. In the end, behind this fire, the horizons of real muscle growth open. Remember the motto of bodybuilding "No pain, no gain!"
Moreover, all the evidence points to the special importance of training after muscle failure, when you can not continue the approach without help. Although science says that to bring each set to the point of rejection is counterproductive, 1-2 outlandish approaches in each exercise can lead to serious progress. So you damage the muscle fibers more. This means that under the condition of rest and proper nutrition, muscles are more likely to recover and become larger.
Perhaps you think that without a partner you can not train hard, but it's not so! Here are some training strategies for overcoming the point of failure without assistance. Try them.
This technique uses the ability of muscle fibers to quickly replenish the energy that drives muscle contractions. Instead of making a heavy approach from 7-8 repetitions and hanging the bar on the stops, because there is no power to continue, apply a rest-pause. Take the same weight and break the approach into segments, separated by 20-second respites. Such pauses will quickly restore the reserves of the intramuscular energy supply system.
Try to make 3-4 repetitions, take an 20-second pause, and do another 3-4 retry. Alternate periods of work and rest until the sum of 4-5 work cycles is accumulated. By the end of the full approach, you will have 12-20 repetitions – a much larger amount of work than if you had done only 7-8 repetitions without respites. A sharp increase in intensity will cause additional muscle damage and help spur the secretion of anabolic hormones that stimulate hypertrophy.
During training. Use this intensity booster at the beginning of the workout, before the fall of the power indicators. Typically, you should choose the working weight with which you can make 7-8 repetitions (but in fact only 3-4 is limited). Alternatively, you can choose a smaller or larger weight and adjust the intended number of repetitions. For example, try to take the weight with which you can complete 12 repetitions (your 12-repeated maximum), and tie segments from 6-7 repetitions to 20-second intervals.
The best exercises. The optimal choice will be multi-joint movements, which do not require special efforts during the removal of working weight from the stops. Therefore, a bench press on the shoulders or chest in the simulator is preferable to a press with dumbbells. Simulator Smith is especially suitable for these purposes.
In the usual situation, you perform an exercise with a full amplitude, starting from the position of the maximum stretching of the muscle and ending with its full contraction. As a result, the approach ends when you stop at the so-called dead center. The peculiarity of biomechanics is that fatigue overtakes you at the point where the muscle lever takes the most disadvantageous position. For most of us, this point is somewhere in the middle of the trajectory of the movement.
In partial repetitions, you concentrate on a certain segment of the trajectory of motion. For example, after reaching the limit, limit the amplitude to the top of the trajectory, and you can complete a few more repetitions with the same working weight. So you expose muscle fibers to a more intense load than the one to which they are accustomed.
For example, if you bend your legs in a simulator with 50 kg, you can do 8 repetitions, but no more. Do not give up! From the position of full cut, lower the weight to half and strain the muscles again. Continue in the same spirit, as long as you feel the strength for such partial repetitions.
During training. Use the reception in the last approach or two. It depletes the muscles more than the full-amplitude repetitions performed before the failure, and this affects the strength indicators in subsequent approaches and repetitions.
The best exercises. Choose movements in which shortened repetitions after muscle failure do not increase the risk of injury. In most cases, these exercises are in the simulators.
Apart from the warm-up, you, most likely, almost in every approach are closely matched to muscle failure. Now, instead of lowering the barbell or hanging it on the stops, you quickly reduce the weight by 20-30% and continue the approach until you reach the second failure. You can even repeat this technique three times.
In addition to burning more calories, this technique includes additional motor units and involves the maximum number of muscle fibers during the approach. At the end of the workout, drop sets can also help you send extra fluid volumes to the muscles. This will help stretch the surrounding muscles of the fascia and trigger the secretion of anabolic hormones. Drop-sets are also known as strip sets.
During training. This technique should be used in the last 1-2 approaches to the exercise or during the final phase of the training session. The exponential growth of fatigue negatively affects the strengths in the following approaches, so it is difficult to call the inclusion of drop-sets at the beginning of the training a good idea.
Periods of rest should be as short as possible so that working with less weight does not turn into a completely new approach. Debriefing the bar with a subsequent return to the starting position – especially if you train alone – it tightens the rest intervals, so it's better to have ready-to-operate shells at hand.
The best exercises. Trainers with a hairpin for adjusting the load (just change the weight – just rearrange the lock) and traction will be the best choice for drop sets. Working with dumbbells, keep the second pair at hand. Using a barbell or simulator with pancakes, put light discs around the edges so that you can quickly reduce the load.