IS TRAINING TILL MUSCLE FAILURE NECESSARY

Failure occurs during the lifting phase of a repetition when the muscles can't produce sufficient force to continue to move the weight upward. But critics and supporters of training to failure often phrase their argument in non-anatomical terms, as if your stance on failure goes to the very heart of who you are as an athlete, or even a person.

 

 

Failure comes in two ways: muscular and mechanical. Muscular failure is when you absolutely cannot lift the weight anymore and is employed in low volume/high intensity programs (typically.) Mechanical failure is when you start to slow down and/or lose form and is used in high volume programs, especially if you train alone and do not want to risk injury.

 

It has been established that training to failure increases lactic acid production more than non-failure training, and greater increases in lactic acid in muscle are critical for muscle growth, because they trigger increases in intramuscular growth factors.

A second benefit to training to failure is that, near the end of a set, all of your smaller muscle fibers become fatigued. Faced with the continued challenge of lifting a heavy weight, your nervous system is forced to use your body's larger fast-twitch muscle fibers.
 

The only problem with this approach is that once you have taxed the nervous system on a set to failure, you develop "central fatigue." Once your nervous system is fatigued, all following sets will be performed at a much lower capacity. You're setting yourself up for injury if you go to failure too often, especially with high volume/heavy weight. It's why you never see people who are natural (important part of this statement) who are elites that go to failure because it's dangerous and will lead to injury eventually (because if you do high reps, heavy weight and heavy volume, you'll burn yourself out and injure yourself because of form breakdown).

 

While failure may be a powerful tool in a bodybuilder's training regimen, it comes with a significant cost. The take-home message is that athletes need to be aware that this tool is taxing, and it shouldn't be treated lightly. If you're going train to failure, do so strategically and appropriately in a training program.

 

Failure occurs unassisted, but there are ways, such as forced reps and dropsets, to push past even that threshold. To perform a forced rep, a trainee reaches failure and then receives assistance from a training partner to continue the set. Dropsets, on the other hand, don't necessarily require a training partner. You just continue an exercise with a lower weight after hitting failure at a higher one. In either case, your body feels these techniques even more intensely than failure, for both better and worse.

The benefits of forced reps and drop sets are similar to failure training: greater metabolic stress, more lactic acid, and more muscle fiber recruitment. However, both techniques cause far greater central fatigue than normal failure training

 

 

 

BUILD MASSIVE LEGS WITH THE WALL SIT

"Construction" was a widely despised punishment during my secondary school days, along with squats, isometric arm holds, and a gauntlet of as many sadistic exercises and positions as could be imagined by the human mind. 

 

Looking back, as much as we hated the punishments, we were very strong, we would be woken from bed to run about 10 Km (with the threat of being whipped if you didn't keep pace), and our injuries healed faster. Apparently, what couldn't kill us made us stronger!

 

 

This exercise basically involves sitting with your back against a wall in a squat position, or for the more adept, performing the position in mid air and simply holding the position for as long as you can. It is important that the legs are at a 90 degree angle. Apparently you are not supposed to rest your hands on your thighs, but instead to hold them above your head or even in front of you to work your shoulders. The exercise builds isometric strength as well as endurance in the quads and glutes – a favorite exercise to perform for the running season, or if you're interested in the martial arts.

 

This is one exercise you can perform just about anywhere, with no need for gym equipment. With practice, you should be able to increase your muscular endurance and hold on for longer times. My longest time was above 5 hours ( I had a sadistic prefect standing over me with a belt!!). I wasn't smiling at the end, I assure you.

 

 

 

 

Training Lessons from The 36th Chamber of Shaolin

“The 36th Chamber of Shaolin” (a.k.a. “Shaolin Master Killer”), directed in 1978 by Liu Chia-Liang, is essential viewing for any serious, self respecting martial arts movie lover. This movie claims responsibility for the whole “good-guy-gets-his-butt-kicked-and-undergoes-martial arts-training-to-exact-vengeance” storyline that’s been used so many times in the martial arts movies since.

 

In the movie, anti-Manchu patriot San Te (Gordon Liu) is a humble country boy who is cast out of his village when Manchu soldiers (led by the villainous Lo Lieh) slaughter his parents, orphaning him. He manages to claw his way to the famous Shaolin Temple, where he is nursed back to health by the monks living there, and soon undergoes a rigorous and dangerous regiment of training to master the 35 “chambers” (styles) of Kung Fu. In seven years time, he completes his training, mastering all 35 styles, invents a brand-new weapon (the three-section staff), and suggests creating a 36th chamber to spread Kung Fu beyond the Shaolin Temple’s walls and bring it to the masses.

What gets this movie going is its rousing training sequences. These are not the run-of-the-mill stuff we’re used to seeing in these movies. San Te’s quest to become a martial arts warrior is a tortuous journey of self-actualization, a kind of virtue commonly lacking in the genre; San Te genuinely becomes a better person as a result of his experiences at the Shaolin Temple.

For the purpose of this article, I will focus on the physical training methods used in the movie. The movie shows how everyday materials could be used to build and maintain functional strength, muscle mass and definition. I experimented with the techniques immediately after watching the movie, and a lot of people have been commenting on how good I look ( now that's a fast result for you!!!)

Training 1: Bucket Flyes

In the arm chamber, San te is told to carry two buckets filled with water to the top of a steep water pipe, and empty the contents of the bucket down the pipe; all this is performed with sharp knives affixed to his upper arms, which cut him whenever he attempts to drop his arms, thereby forcing him to keep proper form while lifting the buckets. At the end of his training in this chamber, San Te had built insane shoulder and trapezius strength, as well as balance and cardiovascular endurance.

To apply this system to your training program, mark out a spot about 20 feet from your starting point, fill two sturdy buckets halfway with water, lift your arms till they are parallel to the floor, and carry the buckets to the marked point. When you get there, rest for 10 secs then carry the buckets back to the starting point. repeat 10 times, while reducing your rest breaks with each rep.

Dont use the knives at home

 

Training 2: Working with Iron rings

In this training sequence, San Te practices his punches and kata with heavy metal rings around his wrists and lower arms. This has the effect of training his biceps and triceps as well as improving his punching power and overall strength.

Punching styles and forms to practice with your weights in hand





Applying this to your training will require the use of dumbells, filled water bottles, any heavy cylindrical object, or even a brick. Hold the weights in both hands and practice different punches and strikes . You could also hold the weight with your arm outstretched for about 1 minute. this isometric training is very good for the arms.

Training 3: Wrist Training

The exercise in the Wrist Chamber was devised to strengthen the hands and wrists, to create and unbreakable grip on one’s own weapon or an opponent’s weapon or body.  San Te strengthened his wrists by striking a gong with a 15 pound hammer affixed to a 10 foot long bamboo pole for as long as the wrist of one arm could take it before moving to the other arm. Now I tried this one with a barbell weighted at one end, and believe me, It hurt like hell!!! In the movie, San te progressed to the level where he could strike the gong quickly and easily due to massive wrist strength.

the Wrist room

You can perform this exercise with a mop soaked in water. hold the mop at the very end of the handle and use the head of the mop to gently strike a wall. In time this will build the muscles of your forearms as well as the tendons in your wrist, thereby giving you a crazy grip.

Training 4: Kick Training

This form of training is designed to create muscular endurance in the abdomen, feet, thighs, hamstrings and hips. The student performs a particular kick technique 100 times or more with each leg. By the time the student has practiced 5 kicks, he would have performed about 1000 repetition!! (how's that for strength). In the movie, San Te wore weighted shoes while practicing to further develop his kicking power.

This technique requires no equipment and can be performed anywhere, even in the privacy of your room. With discipline and determination, a person can quickly burn fat and build quality muscle.







Increase Your Stamina!!!!

Stamina means having the strength and energy to endure an activity, illness or stressful situation for an extended period of time. One complaint I frequently recieve from most people is "I am always tired when I return from work, how do I get the energy to train when I'm already exhausted". 

To be honest, I have the same problem myself. I am usually so exhausted when I return from the office that on most days all I want to do is to eat and sleep; I rarely have the time to even watch TV!!!

Therefore , I decided to do some research on how to improve my stamina for my sake and the sake of my readers. and my results are contained in this short essay.

Physical stamina can be enhanced through high intensity interval training interspersed with low intensity exercise which includes weight training and Cardiovascular exercise. Weight training ehnances your muscular strength and endurance, improving your capacity to perform everyday activities and therefore increasing your physical stamina.  Do a full body weight training and cardio circuit on Mondays and Thursdays. Weight training emhances your muscular strength and endurance, improving your capacity to perform everyday activities and therefore increasing your physical stamina.

For your convenience, you can set up a training space with a flat exercise bench, a pair of light dumbbells, a pair of heavy dumbbells and a step aerobic bench for aerobic sessions. If you can't access these you can improvise with household instruments and equipment.

Step 2: Know Your Body type

DO YOU KNOW YOUR BODY TYPE?

For most people, one of the first steps towards fashioning a fitness program is to understand the concept of body types, and identifying their body type. In this article I will explain the concept of body types.

There are three basic types: ectomorph, mesomorph and endomorph.

Characterized by long and thin muscles/limbs and low fat storage; usually referred to as slim, the ectomorphs are typically the "hard-gainers", those who most likely have been slim all their lives and have small frames, little fat and long, lean muscles. Picture those Ethiopian runners competing in track and field events. They epitomize ectomorphs. 

An Ectomorph

A mesomorph is a body that is in most ways "average," not overly large and muscular and not round and fat. The real difference between an ectomorph and a mesomorph is the ability to gain both fat and muscle.

Mesomorph

Ectomorphs have difficulty gaining either fat or muscle; while mesomorphs can grow fat if they are inactive and overeat and likewise can transform into hard bodies with a modicum of effort. Many NFL Quarterbacks are good examples of Mesomorphs.

Lastly is the endomorph. These body types are typically rounded with belly fat, hips (for women) and double chins. They can, however, add muscle fairly easily when it is approached correctly and combined with clean eating and the addition of cardio. 

Sumo Wrestlers... Classic Endomorphs

While there are a few people who are truly one body type or another, most of us are a combination of two, with one type being more dominant than the other.

Knowing your own body type will help you understand both your nutritional and exercise needs for losing fat and gaining muscle, and will also help you to plan a long-term strategy that is reasonable and does not set you up for disappointment.

In other words, if you are an ectomorph, don't expect to have bulging biceps overnight. It is going to take time for you to add that extra lean mass. 

In subsequent articles I will describe sample workouts for the various body parts.

Things you shouldn't do to lose weight

 

   

Starvation, fasting, or very low-calorie diets: 

Many diets have helped people meet their weight loss goals, only to watch these people celebrate for about 5 minutes then they gain even MORE weight. 

Don’t cut calories below 1,200 per day; otherwise you will struggle to meet nutrient needs, fuel activity, and satisfy hunger. It also causes a shift toward a higher percentage of body fat, which increases the risk for metabolic syndrome and type 2 diabetes.

  

Dubious supplements and over-the-counter diet pills that make grand promises 

These are unlikely to be effective, and they’re not necessarily safe or capable of delivering on their claims. 

Over-the-counter diet pills may not appear to be dangerous, but some over-the-counter or Internet products “can be harmful, ineffective, and a waste of money,” . “Most diet pills are nothing more than a quick fix loaded with caffeine and diuretics that can lead to dehydration and electrolyte imbalance," says Diekman, director of nutrition at Washington University in St. Louis.

   

Cleanses or detox plans: 

Cleanses cause weight loss from water and stool weight, at best, but they can be dangerous and carry risks of dehydration, electrolyte imbalance, and more. 

Losing lots of fluid without medical supervision is risky and when combined with fasting, even riskier. Your body is uniquely fine-tuned to detoxify and excrete toxins, so cleanses are unnecessary and can lead to serious complications by messing with your body’s finely-tuned system.

   

Obsessive behaviors such as extreme exercising

Extreme exercise is physically intense on the body, causing severe wear and tear and increasing the risk for injury, dehydration, and electrolyte imbalance and psychologically turns exercise into punishment for eating.

Its all about balance, remember, fitness should be fun!!! It shouldn't cause you pain or substantial discomfort.

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