[h=2]Quick guide to Past Failure training[/h]
Working out past the point of failure is the best way to build muscles
Whenever someone comes along with a new and improved system of weight training, scientifically designed to stimulate the muscle fibers unlike any other program ever could, take their advice with a grain of salt. The fact is that you shouldn’t believe these articles because they are mostly ghost written. The main topic that they talk about is overtraining. You have to understand that the human body is capable of doing a lot more then it is given credit for. Past Failure training produces massive results. The first thing that you need is a training partner that really knows how to spot correctly.
Past Failure training requires that during a set you go till failure. This means that you cannot complete a full range of motion on your own and you are have a moment of failure until your spotter assists you in finishing the rest of the set. What you should do is when you are unable to finish the set because of fatigue, your spotter will reduce the weight by 40% and have you finish the rest of the set.
Before jumping straight into this style of training, even if you if you are already used to training at a high intensity, you should listen to these basic rules. First, you will need about an hour to fully recover from the workout so that you can perform daily functions. Second, you cannot train with this intensity for more than 6 weeks if you are doing it properly. Third, you can only train once a day and a maw of 4 times a week. Fourth, you can only spend no more than 45 minutes in the gym session. Lastly, when doing this workout make sure to minimize your physical activity during those 6 weeks so that your body can fully recover.
Now here is the typical leg workout might look like through this program. Starting with a leg extension machine pick a weight where you know that you can only get 10-12 clean reps before you would fail. Once you start to fail your spotter will help you get an additional 8 reps out. After that he will lower your weight by 30-40% and keep on doing reps until failure then when you reach that point you will have your spotter assist you get 6-8 more reps out.
O.K. now that we have the basic principles of Beyond Failure training, let’s take a look at what a typical leg workout might look like Starting on the leg extension machine and after warming up thoroughly, select a weight that will allow you to get 10-12 clean reps on your own before you would typically fail and end the set. As soon as you’re done the spotter will again lower the weight and you will continue till failure, then your spotter will help you with another 8 reps. Now you are done with that set, but you still have to do another one exactly the same way. The first set will be the easiest because you have nothing to compare to. After this you will move on to a pressing movement, which is either leg press or squats. Rack the weight to where you can only get 8-10 reps, once you reach failure have your spotter help you with 5 more reps and then call it a day for your quads.
Next is the hamstrings, make sure you do 2 sets the exact same way you did the leg extensions. Pay attention to your body because it is quite possible that after one set of leg curls you will be totally exhausted and have nothing left. The reason for this is because your quads are so pumped that is painful to perform a curling motion with the leg curls. If this does happen just go home, but if you still have something left in your legs then you didn’t train properly. I can guarantee after following these principles your body will jump to new levels of growth.
Working out past the point of failure is the best way to build muscles
Whenever someone comes along with a new and improved system of weight training, scientifically designed to stimulate the muscle fibers unlike any other program ever could, take their advice with a grain of salt. The fact is that you shouldn’t believe these articles because they are mostly ghost written. The main topic that they talk about is overtraining. You have to understand that the human body is capable of doing a lot more then it is given credit for. Past Failure training produces massive results. The first thing that you need is a training partner that really knows how to spot correctly.
Past Failure training requires that during a set you go till failure. This means that you cannot complete a full range of motion on your own and you are have a moment of failure until your spotter assists you in finishing the rest of the set. What you should do is when you are unable to finish the set because of fatigue, your spotter will reduce the weight by 40% and have you finish the rest of the set.
Before jumping straight into this style of training, even if you if you are already used to training at a high intensity, you should listen to these basic rules. First, you will need about an hour to fully recover from the workout so that you can perform daily functions. Second, you cannot train with this intensity for more than 6 weeks if you are doing it properly. Third, you can only train once a day and a maw of 4 times a week. Fourth, you can only spend no more than 45 minutes in the gym session. Lastly, when doing this workout make sure to minimize your physical activity during those 6 weeks so that your body can fully recover.
Now here is the typical leg workout might look like through this program. Starting with a leg extension machine pick a weight where you know that you can only get 10-12 clean reps before you would fail. Once you start to fail your spotter will help you get an additional 8 reps out. After that he will lower your weight by 30-40% and keep on doing reps until failure then when you reach that point you will have your spotter assist you get 6-8 more reps out.
O.K. now that we have the basic principles of Beyond Failure training, let’s take a look at what a typical leg workout might look like Starting on the leg extension machine and after warming up thoroughly, select a weight that will allow you to get 10-12 clean reps on your own before you would typically fail and end the set. As soon as you’re done the spotter will again lower the weight and you will continue till failure, then your spotter will help you with another 8 reps. Now you are done with that set, but you still have to do another one exactly the same way. The first set will be the easiest because you have nothing to compare to. After this you will move on to a pressing movement, which is either leg press or squats. Rack the weight to where you can only get 8-10 reps, once you reach failure have your spotter help you with 5 more reps and then call it a day for your quads.
Next is the hamstrings, make sure you do 2 sets the exact same way you did the leg extensions. Pay attention to your body because it is quite possible that after one set of leg curls you will be totally exhausted and have nothing left. The reason for this is because your quads are so pumped that is painful to perform a curling motion with the leg curls. If this does happen just go home, but if you still have something left in your legs then you didn’t train properly. I can guarantee after following these principles your body will jump to new levels of growth.
