A few newsletters back I discussed how pushing sets close, but not quite, to failure is best for optimal mass stimulation…
The rationale is that if you always push to all-out gut-busing failure, you over traumatize your muscles and nervous system, causing slow growth, which eventually triggers systemic exhaustion…
In other words, don’t use weapons to force your training partner to get extra eye-popping reps as I’ve been known to do with Jonathan…
A recent study tested the to-failure vs. subfailure hypothesis: Effects of Velocity Loss in the Bench Press Exercise on Strength Gains, Neuromuscular Adaptations and Muscle Hypertrophy (Med Sci Sports. Pareja-Blanco, et al. 2020)
“Velocity loss” is the rep speed slowing down as you reach failure. The more the loss in velocity, the closer to failure the trainee is…
Subjects were divided into four groups.
Group 1: trained with no velocity loss (last rep easy)
Group 2: a velocity loss of 15 percent
Group 3: a 25 percent loss of velocity (close to failure)
Group 4: to failure at a 50 percent loss of velocity—last rep a severe struggle.
All groups used three sets of bench presses twice a week for eight weeks with loads between 70 and 85 percent of one-rep max.
Obviously, the closer-to-failure groups, 3 and 4, were using a bit more volume, as they were grinding out more reps. Did that make a difference?…
Well, Groups 1 and 2 did get very little muscle growth, while Groups 3 and 4 got almost double the hypertrophy of those first two; however…
Group 3, the almost-to-failure subjects, got more muscle than the Group 4 to-failure group, despite doing fewer reps…
Granted, the difference wasn’t huge, but it was still enough to recommend leaving a rep or two in the tank. Here’s another reason…
My guess is that the failure group’s gains would’ve fallen off if the study had continued, as cumulative stress eventually causes breakdown, or exhaustion….
I’ve noticed this throughout my training career. I have a hard time stopping short, as I tend to be an all-or-nothing type, so I have to use a sub-failure week to reload and make sure supercompensation is occurring and my nervous system can heal….
In other words, if you choose to train your sets to gut-busting failure, you may want to use a back-off week after six to eight weeks of balls-to-the-wall blasting.
On the other hand, if you’re stopping a rep or two short, you can probably keep doing what you’re doing for weeks longer before you need a break.
Latest Release: Get the ideal exercise for each muscle, the best add-on moves for ultimate mass, complete 35-minute workouts, exercise start/finish photos and details on building muscle fast and efficiently in Old Man, Young Muscle.
And you still get The Muscle-On, Belly-Gone “Diet” ebook FREE for a limited time when you add Old Man, Young Muscle to your mass-building library. Go HERE.
Till next time, train hard—and smart—for BIG results.
—Steve Holman
Former Editor in Chief, Iron Man Magazine
www.X-Rep.com
FREE Protein!
One of our favorite proteins has a try-it-free, no-strings offer, and we don’t want you to miss out. No, this is not a trick or scam—it’s simply a way for BioTrust to get you to try their great Low-Carb protein, no strings whatsoever (just pay a small shipping cost). We’re not kidding…This is an incredible offer, but there’s a limited supply, so grab yours today before the offer runs out** —and it’s delicious, by the way!
–> Secure Your FREE Container NOW! (limited inventory)
**One free container per household