Bodybuilding

Is Training to Failure Good for Muscle Growth?

Published

12 years ago

October 24, 2012

F Kyle

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.

<span data-mce-type="bookmark" style="display: inline-block; width: 0px; overflow: hidden; line-height: 0;" class="mce_SELRES_start"></span>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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F Kyle

The "GYMRAT" of this blog, Pro-blogger and Fitness Instructor since 2008

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Bodybuilding

2nd Edition of Natural Bodybuilding Competition Facts

Published

5 months ago

September 5, 2024

Zizou

Natural bodybuilding competitions are designed to promote and celebrate athletes who build their physiques without the use of performance-enhancing drugs. These events emphasize fair play, health, and the natural development of muscle mass and definition.

The second edition of natural bodybuilding competitions has gained momentum globally, particularly focusing on drug-free athletes. These competitions are hosted by various organizations like the INBA/PNBA (International Natural Bodybuilding Association/Professional Natural Bodybuilding Association) and OCB (Organization of Competitive Bodybuilders).

In 2024, several notable events have been planned, including the INBA Natural Universe and INBA World Cup, both of which emphasize natural bodybuilding through rigorous drug testing policies. These events aim to showcase competitors who adhere to strict drug-free protocols, and winners often earn pro cards allowing them to compete in higher-level professional competitions.

These competitions focus on categories like men's bodybuilding, classic physique, and women's figure and bikini, among others. Athletes undergo polygraph and urine tests to ensure compliance with natural bodybuilding standards. The winners often receive medals, trophies, or pro status

Drug Testing

Participants undergo rigorous drug testing to ensure they are not using banned substances. This can include urine tests, polygraph tests, and other methods to maintain the integrity of the competition.

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Judging Criteria

Athletes are judged based on several factors, including:

Muscle Mass: The size and volume of muscles.
Symmetry: The balance and proportion of the physique.
Conditioning: The level of muscle definition and leanness.
Presentation: Posing routines and overall stage presence.

Preparation

Competitors often spend months preparing for these events, focusing on strict diet plans, intense workout regimens, and posing practice. The goal is to achieve peak physical condition on the day of the competition.

Community and Support

Natural bodybuilding competitions foster a sense of community among athletes who share a commitment to health and fitness. Many competitors form lasting friendships and support networks through these events.

Starting training for a natural bodybuilding competition is an exciting journey! Here are some key steps to help you get started:

1. Set Clear Goals

Define what you want to achieve. Are you aiming to compete in a specific category like Men’s Physique or Women’s Figure? Setting clear goals will guide your training and nutrition plans.

2. Create a Training Plan

Focus on a well-rounded training program that includes:

Compound Movements: Exercises like squats, deadlifts, bench presses, and pull-ups are essential for building overall muscle mass.
Isolation Exercises: Target specific muscles to enhance definition and symmetry.
Progressive Overload: Gradually increase the weight or reps to continuously challenge your muscles.

3. Follow a Structured Diet

Nutrition is crucial for muscle growth and fat loss:

Caloric Intake: Calculate your daily caloric needs based on your goals (bulking or cutting).
Macronutrients: Balance your intake of proteins, carbohydrates, and fats. Aim for high protein to support muscle repair and growth.
Micronutrients: Ensure you’re getting enough vitamins and minerals to support overall health.

4. Incorporate Cardio

Cardio helps with fat loss and improves cardiovascular health. Include both steady-state and high-intensity interval training (HIIT) sessions in your routine.

5. Practice Posing

Posing is a critical aspect of bodybuilding competitions. Practice regularly to perfect your form and presentation on stage.

6. Rest and Recovery

Allow your body to recover with adequate sleep and rest days. Overtraining can lead to injuries and hinder progress.

7. Stay Consistent and Patient

Building a competition-ready physique takes time and dedication. Stay consistent with your training and diet, and be patient with your progress.

8. Seek Professional Guidance

Consider working with a coach or trainer who specializes in natural bodybuilding. They can provide personalized advice and help you stay on track.

9. Join a Community

Engage with other natural bodybuilders for support and motivation. Online forums, social media groups, and local gyms can be great places to connect.

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Qualifications

The qualifications for natural bodybuilding competitions vary slightly between organizations but generally follow these principles:

Drug-Free Status: Athletes must demonstrate they have been drug-free for a specific period, typically between 5 to 10 years. They are required to pass a drug test, usually through urine samples or polygraph tests, to prove they haven't used banned substances like steroids, hormones, or other performance-enhancing drugs (PEDs).

Membership Requirements: Competitors often need to be members of the organizing federation. For example, in the World Natural Bodybuilding Federation (WNBF), athletes must have a valid WNBF membership to compete.

Amateur and Pro Divisions: Most competitions have both amateur and professional divisions. To qualify for a pro division, an athlete must first win an amateur event or obtain a “pro card” by performing exceptionally in a recognized event.

Age and Gender Categories: Athletes are categorized by age and gender. Categories typically include juniors (under 23), open divisions, masters (over 40), and grandmasters (over 50).

Entry and Registration: Competitors must pay an entry fee and complete registration. For certain competitions, a pre-qualification based on past performance may be required.

Distinction Between Natural and Steroid-Based Bodybuilding

The main differences between natural and steroid-based bodybuilding revolve around the methods used to build muscle and the resulting impacts on the body. Here are some key distinctions:

Natural Bodybuilding

Muscle Growth: Achieved through consistent weight training, proper nutrition, and adequate rest. Muscle growth is gradual and sustainable.
Health: Generally safer with fewer side effects. Promotes overall health, including better cardiovascular health, improved metabolism, and increased bone density.
Appearance: Natural bodybuilders tend to have a more balanced and proportionate physique. Muscle definition is less extreme compared to steroid users.
Recovery: Recovery times are longer, requiring more rest between intense workouts.
Competitions: Natural bodybuilding competitions often have strict drug-testing policies to ensure participants are not using performance-enhancing drugs.

Related Article: T3 Application in Building Muscle Mass

Steroid-Based Bodybuilding

Muscle Growth: Steroids significantly accelerate muscle growth and strength gains. Results are more dramatic and achieved in a shorter time.
Health Risks: Steroid use can lead to serious health issues, including liver damage, cardiovascular problems, hormonal imbalances, and psychological effects like mood swings.
Appearance: Steroid users often have a more “enhanced” look with larger muscle mass, visible veins, and extreme muscle definition, even in the off-season.
Recovery: Faster recovery times due to the anti-inflammatory effects of steroids, allowing for more frequent and intense training sessions.
Side Effects: Visible side effects can include acne, hair loss, gynecomastia (development of breast tissue in men), and changes in secondary sexual characteristics.

Choosing Between the Two

Natural Bodybuilding: Ideal for those who prioritize long-term health, sustainable muscle growth, and a balanced lifestyle.
Steroid-Based Bodybuilding: Often chosen by those seeking rapid and extreme muscle gains, but it comes with significant health risks and ethical considerations.

Take Away

The main advantage of participating in natural bodybuilding events is the emphasis on health and sustainability. Natural bodybuilding promotes muscle growth through consistent training, proper nutrition, and adequate rest, leading to gradual and sustainable results. This approach minimizes health risks associated with performance-enhancing drugs, such as liver damage and cardiovascular issues. Additionally, natural bodybuilding fosters a balanced and proportionate physique, and the strict drug-testing policies in competitions ensure a fair and level playing field for all participants. This focus on overall well-being and ethical competition makes natural bodybuilding a healthier and more sustainable choice.

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Bodybuilding

Primal Movements: Our Ultimate Guide for Maximum Results

Published

5 months ago

August 29, 2024

Zizou

Primal movements are fundamental, natural movements that our bodies are designed to perform. Incorporating these into your training can enhance strength, mobility, and overall fitness. Here’s an ultimate guide to primal development and movements for bodybuilders:

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Understanding Primal Movements

Primal movements are basic, functional movements that mimic the natural actions humans have performed for thousands of years. These movements are essential for developing a strong, balanced, and resilient body. They can be categorized into seven primary patterns:

Push
Pull
Squat
Lunge
Hinge
Rotate
Gait (Locomotion)

The Seven Primal Movement Patterns

Push

Description: Involves moving a weight or resistance away from your body.

Examples: Push-ups, bench press, overhead press.

Muscles Worked: Chest, shoulders, triceps.

Pull

Description: Involves drawing a weight or resistance towards your body.

Examples: Pull-ups, rows, bicep curls.

Muscles Worked: Back, biceps, forearms.

Squat

Description: A fundamental lower-body movement where you lower your hips from a standing position and then stand back up.

Examples: Bodyweight squats, barbell squats, goblet squats.

Muscles Worked: Quadriceps, hamstrings, glutes, calves.

Lunge

Description: A single-leg movement that involves stepping forward, backward, or to the side and lowering your hips.

Examples: Forward lunges, reverse lunges, lateral lunges.

Muscles Worked: Quadriceps, hamstrings, glutes, calves.

Hinge

Description: Involves bending at the hips while keeping a neutral spine.

Examples: Deadlifts, kettlebell swings, hip thrusts.

Muscles Worked: Hamstrings, glutes, lower back.

Rotate

Description: Involves twisting or rotating the torso.

Examples: Russian twists, woodchoppers, cable rotations.

Muscles Worked: Obliques, abdominals, lower back.

Gait (Locomotion)

Description: Involves movements that propel the body forward.

Examples: Walking, running, crawling, bear crawls.

Muscles Worked: Full body, with emphasis on legs and core.

Benefits of Primal Movements

Functional Strength: Primal movements enhance your ability to perform everyday tasks efficiently and safely.

Improved Mobility: These movements promote flexibility and range of motion, reducing the risk of injury.

Balanced Development: By working multiple muscle groups, primal movements ensure balanced muscle development.

Core Stability: Many primal movements engage the core, improving overall stability and strength.

Increased Caloric Burn: Compound movements like these burn more calories, aiding in fat loss and conditioning.

Incorporating Primal Movements into Your Training

Warm-Up: Start with dynamic stretches and light cardio to prepare your body.

Compound Exercises: Focus on compound exercises that incorporate multiple primal movements.

Progressive Overload: Gradually increase the weight or resistance to continue making gains.

Variety: Mix up your routine to prevent plateaus and keep your workouts interesting.

Recovery: Ensure adequate rest and recovery to allow your muscles to repair and grow.

Sample Primal Movement Workout

Warm-Up: 5-10 minutes of light cardio and dynamic stretching.

Workout:

Push: 3 sets of 10-12 reps of push-ups or bench press.

Pull: 3 sets of 10-12 reps of pull-ups or rows.

Squat: 3 sets of 10-12 reps of bodyweight or barbell squats.

Lunge: 3 sets of 10-12 reps per leg of forward or reverse lunges.

Hinge: 3 sets of 10-12 reps of deadlifts or kettlebell swings.

Rotate: 3 sets of 15-20 reps of Russian twists or cable rotations.

Gait: 3 sets of 30-60 seconds of bear crawls or sprints.

Cool-Down: 5-10 minutes of static stretching and deep breathing exercises.

1. Warm-Up and Mobility Drills

Start your workout with primal movement-based warm-ups to prepare your body. For example:

Dynamic stretches: Incorporate lunges with a twist, leg swings, and arm circles.
Mobility drills: Include exercises like hip circles, cat-cow stretches, and thoracic rotations.

2. Compound Exercises

Add primal movements as the core of your workout. Here’s how you can structure it:

Push Day: Combine bench presses with push-ups.
Pull Day: Mix pull-ups with rows.
Leg Day: Integrate squats and lunges with deadlifts.

3. Supersets and Circuits

Create supersets or circuits that include primal movements:

Superset Example: Pair squats with pull-ups or push-ups with lunges.
Circuit Example: Rotate through exercises like kettlebell swings, bear crawls, and Russian twists with minimal rest.

4. Functional Training Days

Dedicate one or two days a week to functional training focused on primal movements:

Sample Functional Workout

- Warm-Up: 5 minutes of dynamic stretching.
- Circuit: 3 rounds of:
  - 10 push-ups
  - 10 pull-ups
  - 15 squats
  - 10 lunges per leg
  - 15 kettlebell swings
  - 20 Russian twists
  - 30 seconds of bear crawls
- Cool-Down: 5 minutes of static stretching.

5. Active Recovery

Use primal movements on active recovery days to promote mobility and flexibility:

Activities: Light yoga, walking, or gentle bodyweight exercises like lunges and squats.

6. Progressive Overload

Gradually increase the intensity of primal movements by adding weights or resistance bands:

Example: Start with bodyweight squats, then progress to goblet squats, and eventually barbell squats.

7. Listen to Your Body

Pay attention to how your body responds to these movements and adjust accordingly:

Modify: If a movement feels too challenging, modify it to suit your fitness level.
Rest: Ensure you’re getting adequate rest and recovery to prevent overtraining.

Sample Weekly Routine for Primal Movements

Monday: Push Day

Bench Press
Push-Ups
Overhead Press

Tuesday: Pull Day

Pull-Ups
Rows
Bicep Curls

Wednesday: Leg Day

Squats
Lunges
Deadlifts

Thursday: Functional Training

Circuit of primal movements (as outlined above)

Friday: Active Recovery

Light yoga or walking

Saturday: Full-Body Workout

Combination of push, pull, squat, and hinge movements

Sunday: Rest Day

By incorporating these primal movements, you’ll enhance your functional strength, mobility, and overall fitness. If you have any specific goals or need further customization, feel free to ask! Happy training.

For optimal performance in primal movements before a bodybuilding competition, consider these supplements:

Pre-Workout Supplements: These can provide energy and enhance performance. Look for products containing creatine, nitric oxide stimulators, and caffeine.

Post-Workout Supplements: Essential for recovery, including protein powders, BCAAs (Branched-Chain Amino Acids), and multivitamins.

Fat Burners and Metabolizers: These can help in reducing body fat while maintaining muscle mass. Ingredients like green tea extract and L-carnitine are popular.

Adaptogens: Supplements like ashwagandha and rhodiola rosea can help manage stress and improve endurance.

Conlusion

Primal movements, which include squatting, lunging, hinging, twisting, walking, pushing, and pulling, benefit from a strong foundation of functional strength and mobility. Ensuring your body is well-nourished and recovered will help you perform these movements effectively.

Incorporating primal movements into your bodybuilding routine can lead to significant improvements in strength, mobility, and overall fitness. By focusing on these fundamental patterns, you can build a well-rounded, resilient body that performs well both in and out of the gym.

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