A regular person who goes to the gym, regularly or not, has at least once heard about training until muscle failure. As usual, there are opponents and followers of this idea. To find out if it is useful or harmful, it is better to start with understanding what it is.
This type of training foresees not only reaching the point when a person feels pain in muscles. It is about crossing this point of pain. Thus, after feeling pain, a sportsman continues an exercise for several more times. Mostly, this is an approach used by bodybuilders with the aim of muscles building.
What are the Flaws?
- Spanish scientists have proved that working out until muscle failure leads to the increase of the random level of cortisol, being a catabolic hormone. Also, the secretion of anabolism-promoting factor is suppressed. What does it all mean? Bodybuilders who are used to do every exercise until muscle failure often risk to slow down the possibility if muscle gains from a long-term perspective.
- Besides, the scientists from the same country have proven that a workout until muscle failure causes a considerable increase of nucleotide of adenosine monophosphate. Such a high level serves as an indication that cells have insufficient energy, hence, leading to reduced protein synthesis. It is well-known that protein is the main building material for muscles.
It all means that training until muscle failure has got certain negative effects. Each sportsman should remember about the dangers that are hidden behind this type of workout. Is it not useful to train in this way?
Despite all the flaws, it has been also proven that workout until muscle failure stimulates anabolism. Besides, the increase of lactic acid levels in muscles is decisive in the growth of muscles. To reach a higher level of this acid, one should train until failure.
It is essential to remember that after a failure of muscles, in the next set of exercises, it is not possible to repeat each exercise more than in the previous set. Thus, professionals recommend using this technique only in the last set of exercises. For example, if an exercise is performed in three sets with 15 repetitions in each, the first two sets should not be done until muscle failure. Only the last set. In such a way, it is possible to reach maximum efficiency leading to achieving the desired results.
Those who intend to build muscles should not avoid working out until muscles failure. Though, it is significant to remember that such an increased load on muscles has certain side effects. Using this approach wisely, as well as following the recommendations of professionals, one may notice visual results quite soon. Be careful, and let your muscles gain.