Are you training to failure?
I mean really training to failure?
I’m gonna show you this week exactly what I mean, so that you can start getting the
best result that you ever have in a gym.
[pause] [pause]
What’s up guys?
Jeff Cavaliere , athleanx.com.
We’ll go over a really key concept here that I think it’s gonna help you out a lot.
When we talk about training to failure and actually what is failure?
What are we talking about with failure?
Well, you have to remember.
When we do any kind of exercise there is two parts to the exercise: you have the concentric
or positive portion of the exercise, I don’t know I’ll just automatically demonstrate
and curl, that’ll be the part when you are lifting up, and then the lowering or slowing
down, the eccentric phase, the negative , when you’re controlling that weight on the way
down.
I can tell you right now the most effective part of the rep is the negative.
And why is that?
Because when you do a positive rep you have the tension on your muscles of course, but
you’re lifting it is getting shorter and short.
So the top of your biceps is contracted, is getting short.
As you lower though, you still have tension, but at the same time you are lenghthening
that muscle out.
So you are actually causing some of those micro-tears being pulled apart, that are necessary
for you to come back and grow.
Without the tears, the micro-tears, there is no need for repair, without repair there
is no need for growth.
So it is really, really important.
Somebody will argue you that getting to the negative phase is all that matters.
So if you wanna talk about that, just to do the negative exercise.
I don’t necessary believe in that, I think that you can go to positive failure and then
come back and do a negative extension to make sure that you exhausted best positive and
negative which exhausts in total failure.
I’m gonna show you there exercises, that you can do this on.
A bicep crawl.
You can just take your bar belt up here, let down , lift it here, going up, working slow
down on the negative, here, now the negative.. let’s say this is my last one, I’m really
struggle in to get it up … at last … exercise down slow on the negative.
OK!
Now I know I can’t get another positive rep out, but I do know that I’ve still got
negative strength left, I do have the ability to continue to push negative a little further,
so I could try and take this bar and really swing it up, and just concentrate on just
the lowering, like that, but that’s not so safe, it’s not so effective.
I like to come to the pull up bar, so I’m gonna step up on to the pull up bar, put myself
in this position, which is essentially the top portion of the curl.
So, we gonna be curl here and then I’ll lower myself down , slow, under the tension.
Once I get back on the ground , up again, in that tight position, and lower myself down
until the point where I feel up here and I literally can’t even hold it.
That’s true failure, that’s where you need to push yourself to if you wanna cause
the muscle growth when you are doing the workout.
Next one…
Pull-ups, pretty obvious . If you come here and you do your pull-ups, ok, we take them
up, working on our back, squeeze down to lower slowly, and again..
I can’t get up anymore, that’s it.
I think this set is over.
It’s not over.
What I wanna do is use the same technique, get myself up to the bar, up top and lower
slow.
Or using the jumping tool, jump and lower slow, until the point where you get to the
top and you can’t even control it.
That would be positive and negative failure, that’s the thing that you need to get the
best results.
Last place…this.
Same thing that is pretty easy, you’ve probably seen this, you’re gonna get in position
for your deep.
I’m working on chest and triceps as I lean forward here and dig my chin into my chest.
Ok, I can’t get another rep.
What I do?
I step up on top and I control lowering down.
I step up another time, control lowering down, get after the point where I can’t even control
it.
So, guys, AthlenX is a system that is geared to get the most out of you.
Is geared to train you in a way where we extract every bit of your capabilities so that we
can produce the results that we do and ….. That’s the thing.
If you don’t wanna train for a long period of time, because we don’t, we train for
30 minutes, you better train hard and leave it all out in the gym and visit the role back
for doing that and getting the most out of your workouts.
Guys, if you haven’t already, join the RC team on Athlean, get over to athleanx.com
and get your train program.
I can’t wait to see the results that you go to put up and you guys have been feed in
and put up on all the wall of fame over to athleanx.com.
I want you to be the next one.
So let’s get it all started.
We’ll be back here next week with more videos.
If you like this kind of more structural approach, live me a comment below, let me know.
Favorite this video, put the thumbs up, whatever it is that you do to show your support for
what it is that we do, I really appreciate it.
Guys, we’ll be back here next week with some more videos, until then have a good weekend.