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By
Charles Staley, B.Sc, MSS
Director, Staley Training Systems |
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The notion of "training
to failure" is perhaps one of the most revered practices
in the modern bodybuilder's "toolbox." But interestingly,
this training method seems unique to bodybuilding.
In other iron sports, such as
Olympic weightlifting, powerlifting, and throwing, athletes
develop enormous levels of muscle mass without training to
failure, at least not in the way that most bodybuilders would
define it.
This observation, coupled with
the fact that many elite-level bodybuilders do not embrace
this practice, warrants a second look at this concept.
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Birth of a Paradigm
Many credit Arthur Jones (the inventor
of Nautilus equipment) with developing and popularizing the "one
set to failure" paradigm. Jones argued that bodybuilders should
work to the point of momentary failure, using one set per exercise/per
session, rather than using multiple sets of multiple exercises.
But Jone's commercial success may
been potentiated by a long-standing tradition among young trainees
(particularly men) who, in the absence of qualified supervision,
regularly trained to failure as an intuitive way of obtaining objective
feedback about their progress. Whenever an additional rep could
be performed with a given weight, the trainee was psychologically
reinforced, which further entrenched this "habit."
Unfortunately, it also reinforced
poor exercise form and the tremendous frustration that set in when,
after several months of monotonous training, the inevitable plateau
set in. This frustration then paved the way for numerous ill-conceived
commercialized training "systems" that emerged over the
past several decades. The result is an endless cycle of unsupervised
trainees switching from one miracle method to another, in an endless
search for the "perfect program."
Before we criticize Jones or the authors
of the many programs available today, it may be necessary to revise
our expectations of what a training method should and shouldn't
do. Remember that nearly any training method can
be effective, at least temporarily, for the following reasons:
1) Beginners will make short-term
progress with any training method, provided they aren't injured
in the process.
2) Many people train in a very monotonous
manner, rarely changing acute exercise variables such as choice
of exercise, order of exercise, rest periods, and load (volume and
intensity). When such a person changes programs, they will progress,
at least temporarily.
Conversely, NO training program is
perfect because:
1) Everyone is different. No two people
respond exactly the same to a given program.
2) The body will eventually accommodate to any program, and when
it does, you hit a plateau.
The conclusion that might be drawn
from these points is that all methods can be viewed as "tools"
which have a certain degree of utility when used in the proper proportion
and in the right context. The problem is when a proclamation is
made that "This is the perfect program for all people all of
the time!"
DEFINITIONS
A significant impediment to discussing
this issue is the lack of consistent
working definitions for several terms which are germane to the discussion
at
hand:
What is "Training to Failure”?
The very definition of "training
to failure" needs considerable clarification. Does it mean
concentric failure? Eccentric failure? Inability to complete another
repetition in good form? (and what is "good form?") Inability
to maintain the desired tempo (speed of execution)? Are we referring
to failure of the cellular, or neural system? Failure of the stabilizers,
or prime movers?
For the purposes of this discussion,
"training to failure" describes training in a manner where
each set is continued to the point where further concentric repetitions
"in good form" cannot be completed under the lifter's
own volition. Second, the notion of failure is inexorably linked
to the magnitude of effort and ability to withstand pain and fatigue—
both of which are subjective qualities.
What is "Good Form?"
While the amount of resistance, number
of sets and reps, etc., constitute the quantitative element of training,
good form (or exercise technique) can be seen as the qualitative
element. Exercise technique includes range of motion, tempo, and
control over the resistance being lifted. For the sake of variation,
bodybuilders should plan for regular variations in tempo and range
of motion. Such variations help to break through strength and hypertrophy
plateaus.
Control, however, should never be
sacrificed, especially for the purpose of "eeking out"
another repetition. For the sake of this discussion, "good
form" will be defined as "exercise performance which is
consistent with pre-determined objectives concerning range of motion,
tempo, and control of the resistance."
Using this definition, it is not considered
bad form to lift a weight through a partial range of motion, as
long as you pre-determined that the repetitions would be performed
in that manner. On the other hand, if you planned to do parallel
squats, and start losing depth due to fatigue, this would be considered
bad form. Similarly, if you plan for a certain tempo (duration of
each repetition) or even rest period, it would be considered bad
form to alter these parameters in the middle of a workout.
What is Intensity?
Sports scientists and bodybuilders
often assign two very different meanings to this term. In the sports
sciences, intensity is usually defined as the difficulty of the
work performed, expressed as a percentage of 1RM (One repetition
maximum), or an athlete's maximum poundage for a single repetition
for any given lift. Using this definition, if an athlete has a 1RM
of 400 pounds in the leg press, a set performed with 350 pounds
is more "intense" than a lift performed with 300 pounds,
regardless of how many reps were performed, how close the set came
to failure, or how much mental effort was applied.
Most bodybuilders, on the other hand,
define intensity as the magnitude of effort applied to a task. Using
this definition, a leg press of 300 pounds might be more intense
than a set with 350 pounds, if a greater effort was applied to that
set.
For our purposes then,we will distinguish
between "extrinsic" intensity (or, the magnitude of the
external load) and "intrinsic" intensity (or, the magnitude
of effort applied against that load). It's important to recognize
that extrinsic intensity is objective, and intrinsic intensity is
subjective. In other words, we can measure the weight on the bar
as a percentage of maximum, but when someone claims that they "went
to failure," we have to take his or her word for it.
Objectives and Methods of Training
For bodybuilders, the object of training
is muscular hypertrophy. The methods used to accomplish this objective
are dictated by various training principles, most notably the principle
of progressive overload. Fatigue, and occasionally failure, are
unavoidable by-products of these methods. Viewing fatigue and/or
failure as an objective of training (as many bodybuilders do) is
masochistic and counterproductive.
The hallmarks of successful training
are long-term consistency and progression. But progression must
be gradual— very gradual— if it is to be consistent. Many
athletes insist on always taking a set to utter failure, even if
it's not necessary to achieve a new personal record. But these same
athletes neglect to project these gains into the future, which reveals
the impossibility of continuing these gains.
As an example, if you manage to put
5 pounds a week on your squat, this equates to 20 pounds a month,
and 240 pounds a year. If this could be continued for even three
years, you would be a national level powerlifter, with size to go
along with it! A better approach is to achieve very small increases
in load on a regular basis, even though you won't reach failure.
These smaller increases are easier for the body to adapt to, and
recuperate from. Taking each and every set to complete failure is
like trying to run a marathon at sprint speed— after a very
short period of sprinting, you'll have to slow down considerably,
if you expect to finish the race.
The Downside of One Set to Failure
As stated earlier, few training practices
or techniques are good or bad in the absolute sense. Most often,
it's a matter of application and context. Performing all sets to
failure (or, trying to) is particularly problematic, for the following
reasons:
1) Insufficient training volume
for hypertrophy development
Many studies have confirmed that metabolic
changes associated with muscular hypertrophy are best instigated
through loading by high volumes, whereas neural adaptations are
best brought about through high intensity loads. Training volume
is calculated in pounds lifted per unit of time. If you plan to
lift a certain weight for 5 sets of 5 reps, only the last set would
approach concentric failure— if you went to failure on the
first set, the subsequent sets would have to be performed with significantly
less weight.
This decreases volume, which can negatively
impact muscular hypertrophy. International strength coach Charles
Poliquin observes that for any two athletes on the same basic program,
the athlete who uses a higher volume will have greater hypertrophy
[1]. This observation may be due in part to increased levels of
anabolic hormones which are associated with multi-set (as opposed
to single set) training [2].
A second factor to consider with respect
to the training load is that there is a limit to how long you can
achieve progressions in intensity, but increases in volume can be
achieved for a much longer period. For example, after about 9-10
years of solid training experience, you'll arrive at (or very close
to) your maximum lifts (1RM's). Past this point, it becomes nearly
impossible to increase the training load through increases in intensity.
It's much more feasible at this point to increase training volume
(by adding reps and/or sets). In this way, you can continue to make
gains in muscle mass.
2) Injury potential, both acute
and chronic, increases
Noted exercise scientist Paul Ward
warns that training to failure results in ischemic reperfusion,
or oxygen deprivation, followed by oxygen perfusion. This results
in massive free-radical damage to DNA and cell membranes. International
Sports Sciences Association co-founder Dr. Sal Arria cautions that
many soft tissue injuries occur when failure terminates a repetition
in mid-stroke. "When the weight on the bar exceeds the muscle's
ability to lift it, something has to give and usually, it's the
musculotendinous junction" One of the most important functions
of a spotter is to stay alert and keep the bar moving in order to
avoid such injuries, according to Arria.
According, to powerlifting legend
Fred Hatfield, if fatigue is so great that stabilizers and synergists
(which typically tire faster than the prime movers) become too fatigued
to allow maintenance of proper form, you're asking for trouble.
3) Potential for overtraining
increases
Louie Simmons, well-known coach to
many elite-level powerlifters finds that taking sets to failure
"has an ill-effect on the central nervous system," which
delays recovery. Simmons is noted for producing scores of high-ranked
lifters with relatively low-intensity training
4) Regular failed attempts lead
to a reduction in a lowering of the Golgi Tendon Organ (GTO) excitation
threshold [3].
Successful lifts which are above what
the body is used to will raise the excitation threshold of the Golgi
Tendon Organ, while failed attempts tend to lower it. What this
means in bodybuilding parlance is that the more often you miss a
lift, the more likely it is that you'll miss it again in the future.
Is Training to Failure Necessary?
Clearly, it is not. The overriding
concept is that, like all training methods, training to failure
is a tool. No tool should be used all the time for all applications.
But used judiciously, it can be a useful training method. Any training
program which plans for progressive resistance, consistency, and
variation is likely to produce success.
Recommendations
1) Plan and document your training.
If your best effort in the bench press is 225 for five sets of five
repetitions, your goal should be to surpass that effort— either
by getting five more pounds for 5x5, or by getting a greater volume
with the same weight. When you do, you'll progress, even if you
don't go to failure on each and every set. Keeping a training log
is a must in order to know what barriers you're trying to surpass.
Use one!
2) Use and apply strictly defined
technique parameters for yourself. Cheating (by utilizing co-contraction
from non-targeted muscles) only encourages inefficient movement
patterns, poor posture, and potentially, injuries. Your technique
on the last rep should be identical to the technique you use on
the first repetition.
3) Progress is a function of gradually
increasing your training load over time—not how "trashed"
you feel after a workout.
4) Careful attention to acute program
variables can have a big impact on how much volume you can comfortably
tolerate. Here are two examples:
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a) Muscles can be worked more
thoroughly by first training in an unstable environment
(i.e, free weights) which challenge the stabilizers, and
then moving to a stable environment (i.e, machines) [4].
To test this for yourself, first do a set of dumbbell bench
presses to fatigue. Next, load a barbell with the same weight,
and immediately do a set.
You will find that you can
lift this weight, despite failure on the DB bench. Next,
go to a machine bench press, load it with the same weight,
and you'll find that you can continue even further. This
phenomenon is an example of "stabilizer failure,"
meaning that the motor cortex will limit neural drive to
the prime movers when it senses that the body is unable
to stabilize a load. This phenomenon has vast implications
for the majority of trainees who primarily work prime movers
through machine exercises only.
b) Because fatigue is specific
[5], greater workloads are possible if sets of contrasting
exercises are performed back to back, as opposed to finishing
all sets for a particular
exercise before proceeding to the next. As an example, if
you plan to perform bench presses and lat pulldowns in the
same session, sets 1,3,5, etc., would be bench presses,
and sets 2,4,6, etc., would be lat pulldowns.
The more distant the two muscle
groups are from one another, the greater the reduction in
residual fatigue. Still another method of reducing fatigue
is to alternate between low repetition sets, which fatigue
primarily the nervous system, with high repetition sets,
which fatigue primarily the metabolic system. The low repetition
sets facilitate greater neural drive, which carries over
to the high repetition set, allowing a greater overall workload
to be performed.
c) Except for beginners, a
linear progressions of training load, where the athlete
attempts to add resistance each and every workout, result
in early stagnation and loss of improvement. A more productive
approach is a "three steps up, one step down approach"
[6] which allows for periodic regeneration and continued
improvement.
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5) For hypertrophy
development, remember that muscles consist of more than just contractile
fibers. Use a variety of repetition ranges to stimulate all elements
of the muscle cell— including sarcoplasmic volume, capillary
density, and mitochondria proliferation. (sarcoplasmic hypertrophy)
6) It is especially
important to recognize the qualitative components of a good set—
elements such as the feel, control, and overall mastery of the
movement. Over-reliance on achieving the maximum number of repetitions
at any cost is an invitation to injury and long-standing technique
errors. A useful guideline is "Once you find yourself cheating,
you're already beyond failure!"
7) Stick to conventional
or "basic" training methods until they no longer yield
results. If your neuromuscular system experiences every strength
training method known to science in your first year of training,
what will you do when you hit a plateau? Save "advanced"
methods, such as partial repetitions, eccentric training, and
ballistic methods for later, when you're advanced.
Training to Failure: Traditional and Revised Definitions
The majority of trainees
define training to failure as continuing a set of repetitions
(including both the concentric and eccentric portions of the rep)
until no further repetitions are possible without a considerable
erosion of form, or assistance from a partner, or both. Frequently,
after concentric failure is reached, the trainee will continue
the set, either by cheating (utilizing co-contraction from additional
muscle groups), or with the help of a partner by either 1) completing
a certain number of eccentric-emphasized reps, 2) performing "forced
reps" (ie., utilizing help on both the concentric and eccentric
portions of the reps), or
performing "strip sets," meaning, the partner continues
to reduce the weight on the bar until no further repetitions can
be completed.
Other authors have
rightly pointed out the fact that failure is specific to fiber
type. As an example, you may select a heavy weight, and reach
failure after performing 3 repetitions. While no further repetitions
are possible with this weight, it would still be possible to lower
the weight (as in a strip-set) and continue even further.
Olympic lifters terminate
their sets when the ideal tempo and/or coordination erodes beyond
acceptable parameters. For this reason, Olympic lifters rarely
if ever utilize spotters, even on their heaviest maximum attempts,
since (at least in theory) the worst thing that can happen is
that the last rep will be slower than desired.
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Is
One Set Really Enough?
Many proponents
of the "one set to failure" method justify their
claims by suggesting that one set is sufficient to recruit
a maximal number of motor units. While this may be true
(although there is little solid data to support this statement),
this approach assumes that simply recruiting a motor unit
once is sufficient to fatigue it, which is a prerequisite
to hypertrophic adaptations.
For beginning
trainees, it may be that single exposures to a training
stimulus are sufficient to provoke an adaptation. But
athletes with even moderate experience are likely to require
multiple exposures (sets) in order to fatigue the target
motor units.
Hypertrophy
of other biological tissues is accomplished not by stressing
the tissue close to its limits, but by applying a stress
which is slightly beyond what it normally encounters.
Bone, as an example, hypertrophies when a force equaling
approximately one-tenth it's breaking point is applied.
This example supports the contention that gradual progression
is the ideal method for achieving muscular growth.
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References:
1) Personal Communication,
February, 1996.
2) "Growth Hormone Release Following Single Versus Multiple
Sets of Back Squats". Bruce W Craig and Ho-Youl Kang at the
Human Performance Laboratory, Ball State University. Journal of
Strength and Conditioning Research, 1994, 8(4), 270-275
3) Personal communication with Dr. Fred Hatfield, January, 1996.
4) Program Design Video Series,
Paul Chek Center for Health & Performance, LaJolla, CA, 1996.
5) Zatsiorsky, V. M., Science and Practice of Strength Training,
p.p. 111, Human Kinetics, Champaign, 1995.
6) Bompa, T.O., Periodization of Strength, Toronto, Veritas Publishing,
1993, p.p. 53.
7) Telle, J., Beyond 2001: New Approaches to Scientific Training
for the Advanced Bodybuilder, EDICT, Denver, 1995.
8) Hatfield, F.C., Fitness: The Complete Guide, ISSA Publications,
Santa Barbara, 1995.
9) Fleck, S.J., & Kraemer, W.J., Designing Resistance Training
Programs, Human Kinetics Publishers, Champaign, 1987, p.p. 58.
10) Baechle, T.R., (Ed.) Essentials of Strength and Conditioning,
Human Kinetics Publishers, Champaign, 1994.
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About
The Author
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His colleagues call him
an iconoclast, a visionary, a rule-breaker. His clients
call him “The Secret Weapon” for his ability
to see what other coaches miss. Charles calls himself
a “geek” who struggled in Phys Ed throughout
school. Whatever you call him, Charles’ methods
are ahead of their time and quickly produce serious
results. His counter-intuitive approach and self-effacing
demeanor have lead to appearances on NBC’s The
TODAY Show and The CBS Early Show.
Currently, Charles competes
in Olympic-style weightlifting on the master’s
circuit, with a 3-year goal of qualifying for the 2009
Master’s World Championships.
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