Weight Training To Failure

[Gyakuto162 171]

Similar muscle hypertrophy following eight weeks of resistance training to momentary muscular failure or with repetitions-in-reserve in resistance-trained individuals - PubMed

This study examined the influence of resistance training (RT) proximity-to-failure, determined by repetitions-in-reserve (RIR), on quadriceps hypertrophy and neuromuscular fatigue. Resistance-trained males (<i>n</i> = 12) and females (<i>n</i> = 6) completed an 8-week intervention involving two...

pubmed.ncbi.nlm.nih.gov

This is an interesting paper it shows that stopping resistance training sets just short of the point one simply cannot do another rep (about 1 to 2 possible reps in reserve) can build quadriceps muscle about as well as training to the point where you simply cannot do another rep, in resistance-trained people, over eight weeks. However, how close to failure matters for muscle growth in a particular muscle may also hinge on other variables, such as which exercises are chosen, the order they’re performed in, and which other muscles are being trained afterward.

Training to failure in each set naturally tends to cause a large drop in repetitions from the first set to the last because it’s so fatiguing. Because of this, stopping at 1 to 2 RIR lets lifters accumulate comparable volume load and total repetitions over eight weeks, which could affect the overall training stimulus: that is, over 8 weeks if you stop just before failure, you can do the total volume you’ve planned.

Training to failure reliably produces greater short-term neuromuscular fatigue than stopping 1 to 2 reps shy of failure However, as people become more fatigue-resistant with continued training, this acute fatigue and the resulting loss of reps may lessen, though this could vary depending on the exercise.

The efficacy of direct versus indirect hypnotic induction techniques on reduction of experimental pain - PubMed

The efficacy of direct versus indirect hypnotic induction techniques on reduction of experimental pain

pubmed.ncbi.nlm.nih.gov

This paper analysed the data in lots of papers on the subject (a meta analysis) which makes the conclusions much better supported. It suggests the way proximity to failure affects strength seems to differ from how it affects muscle growth. Muscles growth appears to be meaningfully shaped by reps in reserve (RIR). Strength improvements, on the other hand, were comparable across a broad range of RIR values, whereas hypertrophy increased the closer sets were taken to failure: the closer to failure the more marked the muscle growth, but strength gains resultswere more nuanced. Given the methods used to estimate RIR, though, the precise link between RIR and both hypertrophy and strength is still uncertain. Researchers and practitioners should recognize that the best proximity to failure may not be the same for strength as for hypertrophy, but because this analysis was exploratory, its findings should be interpreted cautiously. Going forward, studies designed specifically to examine proximity to failure as a continuous dose-response variable, using large samples, would be worthwhile.

Since an increase in muscle size is caused by the increased packing of contractile elements into the muscle fibres, a bigger muscle is stronger than a smaller muscle given similar neuromuscular recruitment. Thus I’d suggest training to, or at least very close to failure, is the best strategy for combat sports practitioners, martial artists and elderly people.

 

[Prince_Alarming99 35]

Relevant: HFT 2.0: How to Add Muscle or Hit 20 Pull-Ups – T NATION by BIOTEST

 

[isshinryuronin51 51]

Thus I’d suggest training to, or at least very close to failure, is the best strategy for combat sports practitioners, martial artists and elderly people.

As one of the "elderly people" going to failure is not an option for me. I stop not "very close," but at the point when the last two reps take some extra effort. This is when my face turns red and I feel pressure in my head. I see no need to power thru a couple more and risk bursting an artery. Too many masters seem to have died from stroke and others caution to stop when one's face turns red. I think this is a good indicator to stop. I challenge my body (at 75 this is not a high bar) but am careful not to overreach. I can bench my weight 8 times (170 lbs) and leg press 220 lbs 8 times as well. I'm happy with that.

 

[Gyakuto162 171]

As one of the "elderly people" going to failure is not an option for me. I stop not "very close," but at the point when the last two reps take some extra effort. This is when my face turns red and I feel pressure in my head. I see no need to power thru a couple more and risk bursting an artery.

You should be exhaling on contraction, even have empty lungs, not holding your breath!

Too many masters seem to have died from stroke and others caution to stop when one's face turns red.

They should’ve exhaled on contraction, even having empty lungs, not held their breaths!

I think this is a good indicator to stop. I challenge my body (at 75 this is not a high bar) but am careful not to overreach. I can bench my weight 8 times (170 lbs) and leg press 220 lbs 8 times as well. I'm happy with that.

Muscle is extremely metabolically ‘expensive’ to develop. Your body will not increase muscle unless it is really forced to by being pushed to its limits. That means not counting reps and going until you simply can’t go anymore. So when I see those ‘lycra ladies’ in the gym with 1kg dumbbells doing countless curls while looking at their phones, I do wonder why they’re bothering (they’re pretty rare these days since there’s a lot more information online about how hard one has to train even to reduce age-related sarcopenia (‘old person killer’ as this video shows).

 

[Prince_Alarming99 35]

Mind you, some movements are better suited to training to failure than others. I once hurt my back quite badly trying to deadlift to failure. And Turkish getups to failure are not even to be thought of, except as a terrible warning of by the insane.

 

[isshinryuronin51 51]

You should be exhaling on contraction

Of course. I'm quite good doing sanchin without passing out.

Your body will not increase muscle unless it is really forced to by being pushed to its limits.

At this point I'm not trying to increase anything - just keeping what I've got so I'm strong enough (along with my karate skills) to kick some a** should the need arise and give some punks a big surprise. And to be able to help the Mrs. get up and around and ensure I'll be able to get around on my own when I'm 90 (and maybe lightly spar??).

 

[Gyakuto162 171]

Of course. I'm quite good doing sanchin without passing out.

I think Sanchin, and similar kata where a strong valsalva manoeuvre is held for extended periods, is potentially dangerous, especially for those with severe heart disease, uncontrolled high blood pressure, active eye/retinal conditions, or recent ear/eye surgeries and of course, many people have some of these without even knowing it!

At this point I'm not trying to increase anything - just keeping what I've got so I'm strong enough (along with my karate skills) to kick some a** should the need arise and give some punks a big surprise. And to be able to help the Mrs. get up and around and ensure I'll be able to get around on my own when I'm 90 (and maybe lightly spar??).

Ah, but if you’d watched the video (), you’d know that nature is robbing you of muscle tissue with each passing day (age-related sarcopenia) and to stay still, you have to push forward! Time is the fire in which we burn

When you see old people moving slowing (like sloths) and being unsteady, it’s likely due to the loss of type II muscle fibres. At the very least, we should all train our lower limb to failure.

Off to the gym now…

 

[isshinryuronin51 51]

BuI think Sanchin, and similar kata where a strong valsalva manoeuvre is held for extended periods, is potentially dangerous, especially for those with severe heart disease, uncontrolled high blood pressure, active eye/retinal conditions, or recent ear/eye surgeries and of course, many people have some of these without even knowing it!

When in my physical prime, sanchin would totally drain me and get me close to tearing my guts. It's definitely possible to injure oneself doing it and it's been said that old folks should not vigorously perform it. IMO, the problem is that people without a full understanding of the kata concentrate too much on the muscular execution (a major element to be sure) and not enough on the fundamental "internal" lessons of power transmission and control which can be realized without excessive strength. Keeping both aspects more balanced, a good sanchin can be done by elders who are in good physical condition.

 

[Gyakuto162 171]

When in my physical prime, sanchin would totally drain me and get me close to tearing my guts. It's definitely possible to injure oneself doing it and it's been said that old folks should not vigorously perform it.

Trying to move with antagonistic muscles fighting against each other and easing back on one set to allow the punch to pressed forward…it’s highly unnatural and I’ve never seen it in the Octagon or used in MMA fighter’s training

IMO, the problem is that people without a full understanding of the kata concentrate too much on the muscular execution (a major element to be sure)

Then their teachers should be more explicit in their teaching I actually suspect a lot of instructors don’t understand this kata either. All that hissing and grunting…what’s it all about? It’s more like macho posturing than doing anything useful.

and not enough on the fundamental "internal" lessons of power transmission and control which can be realized without excessive strength. Keeping both aspects more balanced, a good sanchin can be done by elders who are in good physical condition.

As a one time practitioner of a Shurite lineage school of Karate, I really don’t get Nahate schools with their ideas of turning flesh, bone, ligaments and blood into impenetrable weapons. It’s flesh, bone, ligaments and blood and they cannot be made ‘harder’ only less sentient.