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Is it worth it to work to failure

total number

Is it worth it to work to failure |

Its worth starting with the fact that strength training is considered as basic for a set of muscle mass ectomorphs. Strength growth is the first mass cause among hard ectomorphs. Working on power programs, the question arises whether it is necessary to work to failure when performing basic exercises?

A specialist A.S. has a good answer to this. Prilepina, which at one time, 60-70 years. of the last century, analyzed the training programs of more than 1000 weightlifters - masters of sports of international class (data published in his Ph.D. thesis "Experimental determination of the optimal training load of weightlifters-sportsmen", 1975).

The sports expert came to the conclusion that the champions of Europe, the world, the siloviki-olympians most effectively work in the range of 1-6 repetitions. A.S. Prilepin suggests that working over 6 reps in exercises provokes the degree of muscle fatigue that negatively affects the increase in strength.

Thus, the scientist, based on an analysis of the training of athletes, believes that high-intensity work, including failure, complicates progress in strength indicators.

He also found useful load cycling: the highest increase in results is recorded when the training program in the first 5 weeks involves working with a weight of 90% of 1 PM, and in the next 5 weeks with a weight of 80% of 1 PM. It turns out that the productive cycle is planned from a higher intensity to a lower, and not a turn, as is traditionally practiced.

The correct correlation between the intensity of weights and the adequate number of repetitions in exercises is achieved by the number of sets, or rather by calculating the total number of repetitions in all sets (in the terminology of A. S. Prilepin - KPSH - the number of barbells lifted). As you can see, we are not talking about any refusal. It will be very difficult to achieve failure in six repetitions with a weight of, say, 60% or even 70% of 1 PM, as well as 80% in four repetitions or 90% in two (see table below).

Intensity

Repetition range

in the set

Range

total number of repetitions in an exercise

Optimum total reps

muscle mass

in exercise

60-69%

4-8

18-30

twenty

70-79%

3-6

12-24

eighteen

80-89%

2-4

10-20

muscle mass

fifteen

90-99%

1-2

4-10

four

one hundred%

one

1-2

1-2

So, the table shows how much work for one exercise needs to be done relative to the weight of the projectile (intensity).

To make it clearer, Ill give an example, referring to training program B, despite the fact that I recommend a range of repetitions in it that does not coincide with what A.S. Prilepin. For example, today according to the plan - bench press and squats with an exercise intensity of 75% of 1 PM in 3 sets. Now we look at the table and look for a series with our intensity - 70-79%. We see that we are recommended to perform exercises from 3 to 6 repetitions in the set. If we dwell on 6 repetitions, then in the three planned working sets we get the total number - 18, which just corresponds to the optimal value (see the last column). At the same time, the third column indicates that we have been given the opportunity to vary the repetitions in sets, since the total number of repetitions in the exercise is not only optimal, but also the minimum and maximum values. In our case, it is from 12 to 24, which, obviously, is dictated by the individuality of the athletes. That is, the scheme, for example, the 1st set - 4 repetitions, the 2nd set - 5 repetitions, 3 set - 6 repetitions also has the right to be, since the total 15 repetitions fall in the desired range.

It should be noted that conclusions about the number of repetitions and sets are made on the basis of the analysis of weightlifters' activities. However, the above data fit well into the powerlifting training process and are best suited for basic training in bodybuilding for athletes who are slowly gaining muscle mass.

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number repetitions, total number, repetitions sets, total number repetitions, work failure, muscle mass