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Is Training to Failure Good for Muscle Growth?

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One of the foundations of a successful bodybuilder is to build a training program so that it necessarily contain sets to complete failure of muscles. If you are involved in powerlifting, training your muscles to failure is contraindicated, this is purely a bodybuilding method for increasing muscle. At this moment maybe you have the same obvious question: why bodybuilders need to use this method in order to build muscle mass, while powerlifters are able to get such a large force and gain a huge amount of muscle mass without it?

The answer to this question you will find further in this article. We will explain why training to failure is or was considered a good method to get muscle growth and how it works and if you really need to include it in your training program.

There always have been two main techniques of training in bodybuilding that contradict each other. One of them says that the muscle growth happens due to working with low weight and high reps, while the other, in turn, argues that the weight has to be critical, and the number of repetitions can be reduced to the minimum.

There were also famous bodybuilders who claim that it is enough to make just one set with maximum weight. In this case, the approach should be carried out as long as the muscle does not completely fail, and the athlete cannot perform even the part of the movement.

One of them is Arthur Jones who invented the trainer "Nautilus”. Since he was a highly respected man among bodybuilders, many people follow his advice. Suddenly, this method really has produced results, thousands of people like exploding inside, revealing a so muscle growth, they did not even know existed.

Many years have been passed since then, and so, there is a reason and an opportunity to consider this method of training to failure closer and evaluate it with fresh eyes. So, what is the basis of bodybuilding, which physiology laws contribute to the success in the gym? There are two main laws. The first one said that any physical activity leads to increase of muscle mass, and secondly, if the load is the same type, then the growth will be very short.

Must Read: Bodybuilding Training Principles

This is a quite good news for novice bodybuilders. Why? Because even if you build a clumsy exercise program, muscles will still receive the load, and thus will grow. Most important is that problems begin after this -muscles adapt to this load, and their growth stop. So have to do some changes in your training program, because if you continue to do the same way you will get no results. You will never get your final goal about a nice built body.

Generally, there is no such program to which you can stick and continue to increase muscle mass continuously. The main factor is to change from time to time exercises included in your training program. Performing the same exercises you will not get anywhere, but by very methods, you will see that the mass begins to grow.

Must Read: How to Set up Your Own Bodybuilding Training Program

That’s the point which explains the success of training to failure method proposed by Arthur Jones. As you see, he doesn’t come up with a magical method, but just changed their training methods, so that the muscles started to grow. Over time, muscles adapt to the relinquished training and were invented a new one.

You have to understand that such training can be not only useful but also harmful to everyone who tries it. Obviously, the main indicator of a bodybuilder is a large amount of muscle mass. However, it is important that it constantly grow.

This means that we should not immediately jump to the maximum weight, but increase it gradually, carefully approaching the maximum and overcoming it. Thus, the load will continue to grow, and with it will continue to grow your muscles.

Take, for example, the bench press. Start with 30 pounds, and gradually increase the weight. Thus, in case of a continuously work, you will gain 80 pounds and this is a perfect indicator of your muscles. In case of training to failure, such scenario is not possible. First of all, because here weight is a critical factor. And such a critical weight, oddly enough, is not sufficient load for muscle growth.

Anabolism is not stimulated by such kind of work, and as you know without anabolic process there is no growth. It is also proved that such a male hormone testosterone is produced primarily during large number of sets and repetitions.

Also, have to be noted that training to failure is much more traumatic, and threatens the state of overtraining. Another aspect that has to be mentioned is that training to failure cause lack of oxygen in the blood. In this case, if you practice this training method too long, the regularity of muscle oxygen saturation is disrupted, which can lead to massive destruction of the cells of muscle tissue.

And this means a  significant loss of muscle mass. Also, have to be said that training to failure has is a mediocre form of exercise. Given the weight with which you work, the joints support a huge overload. Moreover, recovery from such training is quite long, and if practice training to failure for a period of time, you can easily achieve a state of overtraining.

And if you do not have the opportunity to acquire very expensive pharmacological therapy is highly recommended do not play with this. Obviously, use of this method in everyday training is not necessary. If you bring the arm to the limit in each approach, it will not cause muscle growth. However, as a means to surprise your adapted muscles, you can include training to failure in your workout, and this would be a good choice.

Then How to Stimulate Muscle Growth?

If training to failure doesn’t ensure muscle growth, what can bodybuilders do in order to achieve it? There is an only one answer, namely, consistently and steadily increase the weight. Moreover, it should be noted that this is not a linear process, which must be followed for years. If you do, you can reach so-called training plateau, which means that you stuck to this stage for a very long time, and will be unable to raise your weight.

The secret here is that the hard training should alternate with unloading days, in which the weight should be reduced. Combination of periods of hard work with periods of unloading should be three to one. As already mentioned, in order to trigger muscle growth has to begin the anabolism process, which is achieved by the total number of repetitions of the exercise.

The more approaches and repetitions you perform, the higher is muscle growth. However, there are many cases when fatigue doesn’t allow you to perform a total amount of exercises that you have included in your exercises program.

There is a very interesting fact that you have to be aware of. This fatigue affects primarily not core muscles, but stabilizing muscles. They are much less than core muscles, therefore get exhausted much faster. As a result, the athlete stops even before the target muscle was obtained the required load.

There are different recommendations, one of them is to finish the target muscle group in a special insulating simulator that offloads the stabilizing muscles, concentrating on those you are working on.
But this, of course, does not mean that it's time to abandon basic exercises. The rule is quite simple: after performing basic exercises, you have to work on core muscles using isolating simulators, in which case the muscle growth is assured.

The idea that training to failure is not absolutely necessary is confirmed by a study developed by the Complutense University of Madrid. It shows that if you finish each set before you fail, you get your will get your muscle grow and increase this way muscle strength too.

As you see training to failure is not that ideal, magical method that can get your muscle grow very fastly. But we have to “give to Caesar what is Caesar’s” and to say that it is a great method to alternate your workout, and thus take out your muscles from the adopted stage they are in.

Think very well before getting involved in a such method of training as it include a high risk of injuries. Also, you may get overtraining very fast and you will need a longer period of recovery than in case of usual workouts. Moreover, training to failure doesn’t trigger anabolism  process, responsible for muscle growth. It is achieved during performing many repetitions, and you have to be aware of this.

However, it’s up to you to make the right decision to include training to failure in your workout program or not.  But we are pretty sure if that after reading this post if you decide to do it, you will do it maximum carefully and will pay attention details that will keep you away from any injury.  

Must Read:  Does An Injury Stop A Steroid Cycle?

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Bodybuilding

Chia Seeds in A Bodybuilder’s Diet: An Expert’s Advice

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Chia seeds are a nutrient-dense food, offering protein, fiber, healthy fats, and various vitamins and minerals. While they're not a direct source of muscle-building protein like meat or eggs, they can complement a balanced diet by providing essential nutrients important for overall health, which indirectly supports muscle development when combined with a proper exercise routine. However, solely relying on chia seeds for building muscle mass might not be sufficient—you'd likely need a variety of protein sources along with a consistent workout regimen for optimal muscle growth.

The seeds have a fascinating history. They were a staple in the diets of the Aztecs and Mayans, who valued them for their energy-boosting properties. "Chia" even means "strength" in Mayan. They were used by ancient warriors as a source of sustainable energy. These tiny seeds gained modern popularity due to their nutritional value, high fiber, omega-3 fatty acids, and versatility in various dishes.

Growing Popularity

Chia seeds are popular among bodybuilders due to their high protein and omega-3 fatty acid content. They provide a good source of nutrients, help in muscle repair, and offer sustained energy throughout workouts. Additionally, their high fiber content can aid in digestion and help manage hunger, which can be beneficial for those trying to maintain a specific diet while building muscle.

Where to Buy Chia Seeds for Your Bodybuilding Diet

These are commonly available in various grocery stores, health food stores, and even online marketplaces like Amazon or specialty health websites. You can check your local supermarkets, health food stores, or browse online to purchase chia seeds for your bodybuilding diet. Many health-focused stores offer bulk options, which can be more cost-effective if you plan to use them regularly in your diet.

You can also try purchasing the seeds from popular online retailers like Walmart, or health food stores such as Whole Foods Market, Thrive Market, or Vitacost. There are also specialty health stores like iHerb or The Vitamin Shoppe that carry chia seeds.

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Preparation

These magical seeds can be quite versatile in the kitchen! Here are a few methods you can try:

After cooking it, you can serve them in various ways. You might consider adding them to yogurt, smoothies, oatmeal, or salads for an added nutritional boost. You can also use them in baking as an egg substitute or make a chia pudding by mixing them with your choice of liquid (like almond milk) and allowing them to gel.

What A bodybuilder Gets From the Magical Seeds

Rich in Protein

Chia seeds are a great source of plant-based protein, containing roughly 4.7 grams of protein per ounce. For bodybuilders, their protein content is beneficial for muscle repair and growth.

Omega-3 Fatty Acids

They are an excellent source of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). These healthy fats support heart health, reduce inflammation, and aid in muscle recovery, all beneficial for bodybuilders. The omega-3s in chia seeds can also help maintain joint health, enhance stamina, and assist in managing weight. Integrating chia seeds into a balanced diet can contribute to overall well-being and support a bodybuilder's goals.

Fiber Content

They contain a high amount of soluble and insoluble fiber, with about 10 grams of fiber in a 1-ounce (28-gram) serving.

Helps with digestion and promotes a feeling of fullness, aiding in weight management.

Antioxidants

The seeds contain antioxidants like flavonoids and phenolic compounds that help combat oxidative stress in the body, potentially reducing the risk of chronic diseases. These antioxidants can help protect cells from damage caused by free radicals. Including chia seeds in your diet can contribute to overall health and well-being due to their antioxidant properties. Fight off free radicals that can damage cells post-workout with these magical seeds.

Minerals

They contain calcium, phosphorus, magnesium, and manganese, contributing to bone health, energy metabolism, and antioxidant activity. These minerals support various bodily functions, from maintaining strong bones to aiding muscle function and energy production.

Hydration

When soaked, they form a gel that retains water, aiding in maintaining hydration during workouts.

What Are The Disadvantages of Overconsuming Chia Seeds

Chia seeds can be beneficial for bodybuilders due to their nutrient content, but overconsumption might cause gastrointestinal issues or interfere with hydration.

They're high in fiber, so eating too many could cause digestive problems like bloating or diarrhea. Plus, their omega-3 fatty acids might interact with certain medications or cause allergic reactions in some people. Moderation is key!

Overall

In summary, Chia seeds are a powerhouse for bodybuilders! They offer a high protein content, essential for muscle repair and growth. Additionally, they're packed with omega-3 fatty acids for reducing inflammation and providing sustained energy during workouts. Their fiber content aids in digestion and helps maintain a steady release of energy. Plus, their versatility allows for easy incorporation into shakes, smoothies, or as a topping for meals, making them a convenient addition to a bodybuilder's diet.

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Cold Immersion Therapy for Recovery

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Ice immersion therapy, also known as cold immersion or cryotherapy, is a recovery technique that some bodybuilders use to reduce muscle soreness and inflammation after intense workouts.

Types of Cold Immersion Therapy

Ice immersion techniques can benefit bodybuilders as they may help reduce inflammation, promote recovery, and improve overall muscle performance. Here are some types of brutal immersion methods suitable for bodybuilders:
1. Cold Water Baths: Submerging yourself in a cold water bath or an ice bath can help reduce muscle soreness and inflammation after intense workouts. Water temperatures typically range from 50°F (10°C) to 59°F (15°C).
2. Cryotherapy Chambers: Cryotherapy involves standing in a cryotherapy chamber briefly while being exposed to frigid temperatures, often around -220°F (-140°C). This can rapidly reduce muscle soreness and improve recovery.
3. Cold Showers: Cold showers are a more accessible and convenient option for bodybuilders. You can alternate between hot and cold water during your shower or finish with a brief blast of cold water to help with muscle recovery.
4. Contrast Baths: Contrast baths involve alternating between hot and cold water immersion. This can enhance circulation, reduce muscle soreness, and promote recovery. For bodybuilders, it's essential to focus on the complex phase.
5. Ice Packs or Ice Massage: Ice packs or massages on specific muscle groups can help target sore areas. This can be particularly useful for localised muscle soreness and injuries.
6. Localized Cryotherapy: Some facilities offer localised cryotherapy using devices that deliver frigid temperatures to specific muscle groups, which can help reduce inflammation and soreness in targeted areas.

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Cold Immersion Procedure

Here's an essential procedure for ice immersion therapy:
1. Prepare the equipment:
◦ Fill a bathtub or container with cold water. The temperature can vary, but it's typically between 50°F (10°C) and 59°F (15°C). You can use ice or cold water from the tap.
◦ Have a timer or stopwatch ready to monitor the duration of the immersion.
2. Dress appropriately:
◦ Wear minimal clothing to ensure direct contact between your skin and the cold water. Swimsuits or shorts are often suitable.
3. Pre-immersion activities:
◦ Consider light physical activity or stretching to warm your muscles and increase blood flow. This can help prevent shock when you enter the cold water.
4. Immersion:
◦ Slowly enter the cold water, starting with your feet and gradually submerging your entire body. Try to relax and control your breathing.
5. Immersion duration:
◦ The optimal duration can vary, but common recommendations range from 10 seconds to 20 minutes. Beginners should start with shorter durations and gradually increase as they become accustomed to the cold.
6. Monitor your body:
◦ Pay attention to your body's response. Shivering is a normal reaction to the cold, but if you experience severe discomfort or any signs of hypothermia (extreme shivering, confusion, or numbness), exit the water immediately.
7. After immersion:
When the immersion time is up, slowly exit the cold water. Dry off and warm up using towels, warm clothing, or a blanket. Some people find it beneficial to engage in light exercise or stretching after ice immersion.

What You Need for An Ice Immersion

Cold immersion, such as cold water swimming or ice baths, requires some equipment to ensure safety and comfort. Here are some essential items:
1. Wetsuit or Drysuit: A good-quality wetsuit or drysuit is essential to keep your body insulated in cold water.
2. Neoprene Boots and Gloves: These help keep your extremities warm and protected.
3. Swim Cap: A neoprene swim cap can help keep your head warm and reduce heat loss.
4. Thermometer: A water thermometer can help you monitor water temperature and ensure it's safe for your cold immersion.
5. Safety Equipment: In case of emergencies, it's a good idea to have a safety float or buoy, as well as someone watching over you.
6. Warm Clothing: Have warm, dry clothes ready after cold immersion to avoid post-immersion cooling.
7. Timer or Watch: To keep track of your immersion time, as prolonged exposure to cold water can be dangerous.
8. Medical Kit: Just in case, it's wise to have a basic first aid kit nearby.

How Bodybuilders Gain from Cold Immersion Therapy

Cold water immersion therapy, such as ice baths or cold water immersion, can offer several potential benefits to bodybuilders:
Reduced Muscle Inflammation: Cold immersion can help reduce muscle inflammation and soreness, potentially speeding up recovery after intense workouts.

Improved Circulation

Cold exposure can promote blood vessel constriction and dilation, enhancing muscle circulation and nutrient delivery.

Enhanced Recovery

Cold therapy may help bodybuilders recover faster between training sessions, allowing for more frequent and productive workouts.

Pain Relief

Ice immersion can temporarily relieve muscle aches and joint discomfort associated with intense training.

Enhanced Endurance

Some athletes use cold therapy to improve endurance and tolerance to cold, which can be advantageous in certain sports.

Mental Toughness

Regular exposure to cold can help build mental resilience and discipline, which can be valuable for maintaining a consistent training regimen.

Caution During Cold Immersion

Cold immersion, such as cold or ice baths, can have potential risks and should be done cautiously. Here are some important considerations:

Gradual Exposure

Start with shorter periods of immersion and gradually increase the time to allow your body to adapt to the cold.

Monitor Temperature

Ensure the water temperature is not dangerously cold. Icy water can lead to hypothermia.

Know Your Limits

Pay attention to your body's signals. If you start shivering uncontrollably or feel intense discomfort, it's time to exit the cold water.

Supervision

If possible, have someone present to assist you or call for help if needed.

Pre-existing Conditions

If you have any medical conditions or are taking medication, consult a healthcare professional before attempting cold immersion.

Warm-Up and Warm Clothing

Warm up before immersing in cold water, and have warm clothing and blankets ready after the immersion.

Hydration and Nutrition

Ensure you're well-hydrated and have eaten appropriately before attempting cold immersion.

Safety Precautions

Be cautious of slippery surfaces around the immersion area to prevent accidents.

Alternatives to cold water immersion

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Options for cold water immersion for various purposes can include:

Cold Compress

Applying a cold compress or ice pack to specific body areas for short durations can help reduce inflammation and relieve pain without submerging the entire body in cold water.

Contrast Bath

Alternating between hot and cold water immersion, typically in separate containers or using hot and cold packs, can be used for muscle recovery and circulation improvement.

Cryotherapy

Whole-body cryotherapy involves standing in a chamber with frigid air for a short time, which can provide some of the benefits of cold water immersion.

Cold Showers

Taking cold showers can help improve alertness, boost circulation, and increase tolerance to cold, though it's less intense than full-body immersion.

Ice Baths

Similar to cold water immersion but focused on specific areas, such as submerging your legs in an ice bath for muscle recovery.

Cooling Clothing

Specialized clothing with cooling properties can help regulate body temperature and provide a milder alternative to full-body cold immersion.

Cold Packs or Gel Wraps

Use cold packs or gel wraps on sore or inflamed body parts for localised relief.

Is There A Specific Time for Cold Baths?

The best time for ice immersion therapy, such as cold showers or ice baths, can vary depending on your goals and personal preferences. Some people prefer it in the morning to help wake up and boost alertness, while others find it more relaxing in the evening to unwind and improve sleep quality.

Ultimately, it's a matter of what works best for you and your schedule. Just be cautious not to do it right before bedtime if it makes it difficult to fall asleep, as the body needs time to warm up and return to a comfortable temperature afterwards.

Overall

In summary, cold water immersion can be a valuable tool for bodybuilders when used judiciously, primarily for reducing muscle soreness and aiding recovery. However, it should be integrated into their training regimen with care and consideration of calledferences and needs.

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Beginners

Calisthenics: Secret to Building A Better Upper and Middle Body

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Calisthenics exercises involve using your body weight as resistance to build muscle and strength. These workouts are an effective way to develop lean muscle mass and improve overall fitness. The exercises can include push-ups, pull-ups, squats, and planks, which target different muscle groups. By consistently incorporating calisthenics into your fitness routine, you can achieve muscle growth and improved definition. This can be further enhanced by pairing your workouts with a proper diet and gradually increasing the difficulty of exercises through progressive overload.

Calisthenics exercises are suitable for people of all fitness levels and ages, intending to improve strength, flexibility, and endurance. Basic movements are recommended for beginners, while more advanced practitioners can engage in complex routines. It is vital to adjust the exercises to your fitness level and seek advice from a healthcare professional if you have any underlying medical conditions or concerns before starting a calisthenics program.

What Gains One Expect from Calisthenics

Calisthenics can be valuable in bodybuilding for several reasons:

Muscular Endurance

Alternatives to Calisthenics Exercises

There are many alternative exercises to calisthenics. Some options include:

Get Yourself A Good Coach to Help With Calisthenics

Overall

To conclude, professional bodybuilders need to integrate calisthenics thoughtfully into their training, focusing on exercises that complement their goals and existing routines. Consulting with a fitness professional can help create a customized plan.

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