Going to failure and beyond is stupid…. Or is it. Under certain conditions. I’ve been going beyond failure for the past 4 months in my training and the results have been crazy.
I want to show you how you can start using this in your training and how to do it without getting injured and regressing.
Realize that when you do this kind of training, you are digging a massive hole in terms of the nervous system and muscular damage. If you do too many sets and reps like this, it will take a long time to recover. I’m personally taking 7-10 days between workouts to ensure I’m recovered and each time I work out, I see progress. This type of training needs recovery time. If you do this day in and day out, you will get injured.
Working out is like digging a hole into your resources. After you dig the hole, your body comes in, fixes it and makes a mound. Over time, this can cause strength and muscle growth, but if you keep disturbing this process (not recovering), you will plateau, regress, and even get injured.
The method I’ll be showing you is called accommodating resistance.
The idea is to adjust the load during the movement in order to put maximal tension through your muscle at all times.
When training, there are 3 positions we tend to go through in order to trigger muscle activation and tension. Concentric, eccentric, and isometric
You are strongest in the eccentric position. Science and gravity aside, you know this to be true. Is it easy to go down in a push up or up? Is it easier to lower yourself down from a chin up or go up?
Accommodating resistance aims to remove this discrepancy by making the eccentrics harder, beyond what you would be able to do concentrically, and then backing off just enough in order to complete the concentric.
If we think of a push up, the hardest position is starting from the bottom and moving up.
The easiest is when we finish at the top, there is no load. Then when we come down, we are at our strongest
Here is the formula for training beyond failure.
1 - Plenty of recovery, like I said, I’m taking 7-10 days between workouts, experiment for yourself. If you’re doing the workout and subjectively or objectively feel weaker, you didn’t recover enough or you messed up your sleep/diet/hydration etc that day.
2 - Focus rep by rep. Each rep should be a grind. Right now, I’m literally doing 4 sets of 1 rep w/ about 5 minutes rest between sets. Then I’m doing one final set that allows me to dig really deep by changing my angles and using assistance during the exercise.
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