Interesting article on training to failure

[George Launchbury]

Found this to be quite an interesting article, and thought it might be of use to folk and/or spark some discussion. I found his roadblock theory quite interesting, and be interested to hear some more technical opinions if there are any.

Cheers,

George.

- - - - - - - - - -

Heavier Weight, Less Time

by Chad Waterbury

http://www.t-nation.com/free_online_article/sports_body_training_performance/heavier_weight_less_time

Please Note: T-Nation might not be considered work/family safe.

Everything I do in terms of training my clients for size and strength hinges on the neuroscience-based Size Principle. This principle states that motor units (the muscle fiber bundle along with its associated neuron) are recruited in an orderly fashion. The smallest, weakest motor units are recruited first. Then, larger, stronger motor units are recruited if higher levels of force are required.

According to what the Size Principle tells us, as you approach failure you're recruiting the smaller, weaker motor units. This is why the set gets harder. In essence, you're trying to lift a weight after your strongest motor units went to the bench. If you recruited more of the large motor units, or if the large motor units didn't drop out, the set would get easier, or stay just as easy, respectively. But it doesn't because the largest motor units only have the capacity to withstand around 10 seconds worth of ball-busting effort. After that, they're done.

I have a theory. When you fatigue the smaller, weaker motor units it sets up a roadblock to your biggest, strongest motor units. Remember, the only way to get to the biggest, strongest motor units is by going through the smaller ones. If the smaller ones are fatigued, you can't reach the biggest ones.

[Gregor]

in my opinion it's good for not more then once a moth. Because your CNS will get burned.

[George Launchbury]

Hi Gregor,

I think I see what you mean: If you were selecting an exercise you could manage for 5x5 it would be easier than if you were getting to your 25 reps by doing 2,2,2,2,2,etc (or even 5,4,4,3,3,2,2,1,1) ...so limiting the intensity to avoid failure on those later sets would automatically limit your choices to a level where CNS recovery is better.

I hadn't considered methods of doing 'heavy singles' with bodyweight exercises, so there still may be some merit in the concept.

Cheers,

George.

[Gregor]

I'm now doing heavy singles for strength training combination of BV with max 4 elements in a row with heavy load or a single rep of a element with heavy load in isometrics maltese with 3kg with hold of 5-6s (that would be a max) in a good form.

I'm working in this program litlle more then a month and I gained alot in strenght.

[Gregor]

Now I'm thinking nex week I'll start with a competitive rutines but I want to gain a litlle more strenght.

1.I will do 2 rutines (wich are half just strenght elements)

2.less strenght training but with aded load on exercise (more kg on a west)

3.and evry half mesocycle I'll do a training after rutines without competitive combinations just raw elements for 5-6 seconds with load 3 or 4 kg.

4.Streght trainings:

monday and friday

ednurance/stamina trainings:

tuesday, thursday

feeling training:

wednsday:more pully (easy) HSs, jappanese HS, lower back training

I don't want to seperate rutines and strenght training beacuse i'm to tired next day to do eather of them an my CNS is not ready.

Any opinion from moderators or anybody else???

[Coach Sommer]

Gregor,

Are you doing both your higher rep dynamic work (swinging dips, ropes etc) on the same day as your ring strength?

Yours in Fitness,

Coach Sommer

[Gregor]

I'm doing higher dynamic work before strength training, like warm up-prehab-strenght training. I'm not doing them intensive to fatigue.

[Adrien Godet]

George,

I understand the author has a non-research based theory that training to failure tires early the weak motor units which then prevents you from reaching the strong ones; but there are number of evidences that even with exhausted/depleted weak motor units (hear for small contractile forces), you can reach your reserve of strong ones (in sports: marathon finishing kicks).

It is also clear to me that short-term tiring of muscle has a lot more to do with cell chemistry (lactate build-up...).

To avoid CNS fatigue, excessive muscle soreness, I would have training reaching failure at the end of a light training session and only on one selected exercise per cycle (eg. 3 weeks). Splitting the reps in two with 10-15 seconds of recovery let you re-produce some energy and allow to get the most out of the exercise.

[kintelary]

Sorry George, no technical response.

I am researching some of this though, so maybe some other time, but by then you may have more than you need :wink: