what is your definition of muscle failure?
i've also read "extreme failure" & can't discern a distinction between them.
in other words, how do you decide you've worked a particular muscle group enough to go on to the next? i'm conscious about overtraining a muscle group, but i also don't want to under-do it.
thus far, i've been doing basically three types of lifts, per muscle group.
i'm doing a few warm up sets, with 8-10 reps, then hit a heavy (for me) weight for about 5 reps. i do about three of the heavy sets, then go to a new exercise, but same muscle group (e.g. chest or biceps, etc.). when i do a new exercise for a muscle that i've already done a previous exercise, i don't really do a warm up on the new exercise. maybe a 7-8 rep set, then hit the heavy ones.
but, i'm still concerned that i'm not overloading the muscle enough. some muscles tend to be sore the day or two following a workout, but some muscles aren't that sore. i believe that i'm working them as hard as the sore muscles ... it's just that, for instance, my shoulders aren't prone to soreness like my triceps.
i really want to make sure i work hard enough to get the growth i want but i also don't want to live in a damn gym. (i'm eating lots, primarily high quality carbs and proteins, and trying not to go more than 3 hours without chowing down on something.)
any thoughts?
i appreciate any tips!!
peace bros.
ed :mf_chefsp:
0
define "failure"
Started By Guest_sitflyer241_*, Mar 08 2005 10:29 PM
8 replies to this topic
#2
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Posted 09 March 2005 - 12:26 AM
Muscle Failure - is when the primary muscle fatigues to a certain point during an exercise in which the movement can not be perfomed in a consistant range of motion. At one point in the excersice the path of motion changes and the primary muscle involved begins to recruit secondary & stablizing muscles to finish the range of motion.
You can have muscle failure without having muscle soreness. Muscle soreness can be due to range of motion of differnt angles perform to a any specific muscle. The greater the stretch in an exercise the more micro tears you can inflict to any particular muscle.
This type of stretch occurs during the eccentric contraction of an exercise. So if your triceps are more sore than your shoulders, then you might look at the type of exersice & the stretch of the exercise during its movement. You may also have a greater stretch during tricep movements than shoulder movements. That may be why one is more sore than the other.
Do not rely on soreness to indicate that you had an efficient workout. It sometimes may be a early warning sign of a possible injury.
Remember you want enough stimulation to effectively work the muscle. You also want enough nutrients to repair it. Most important you want enough rest for it to grow.
You can have muscle failure without having muscle soreness. Muscle soreness can be due to range of motion of differnt angles perform to a any specific muscle. The greater the stretch in an exercise the more micro tears you can inflict to any particular muscle.
This type of stretch occurs during the eccentric contraction of an exercise. So if your triceps are more sore than your shoulders, then you might look at the type of exersice & the stretch of the exercise during its movement. You may also have a greater stretch during tricep movements than shoulder movements. That may be why one is more sore than the other.
Do not rely on soreness to indicate that you had an efficient workout. It sometimes may be a early warning sign of a possible injury.
Remember you want enough stimulation to effectively work the muscle. You also want enough nutrients to repair it. Most important you want enough rest for it to grow.
#3
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Posted 09 March 2005 - 08:54 AM
eccentric-cant lower te weight under control without help
concentric-cant raise the weight without help
concentric-cant raise the weight without help
#4
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Posted 09 March 2005 - 02:16 PM
QUOTE(nuge7076 @ Mar 9 2005, 01:26 AM)
Muscle Failure - is when the primary muscle fatigues to a certain point during an exercise in which the movement can not be perfomed in a consistant range of motion. At one point in the excersice the path of motion changes and the primary muscle involved begins to recruit secondary & stablizing muscles to finish the range of motion.
You can have muscle failure without having muscle soreness. Muscle soreness can be due to range of motion of differnt angles perform to a any specific muscle. The greater the stretch in an exercise the more micro tears you can inflict to any particular muscle.
This type of stretch occurs during the eccentric contraction of an exercise. So if your triceps are more sore than your shoulders, then you might look at the type of exersice & the stretch of the exercise during its movement. You may also have a greater stretch during tricep movements than shoulder movements. That may be why one is more sore than the other.
Do not rely on soreness to indicate that you had an efficient workout. It sometimes may be a early warning sign of a possible injury.
Awesome reply bro!
flex
Remember you want enough stimulation to effectively work the muscle. You also want enough nutrients to repair it. Most important you want enough rest for it to grow.
You can have muscle failure without having muscle soreness. Muscle soreness can be due to range of motion of differnt angles perform to a any specific muscle. The greater the stretch in an exercise the more micro tears you can inflict to any particular muscle.
This type of stretch occurs during the eccentric contraction of an exercise. So if your triceps are more sore than your shoulders, then you might look at the type of exersice & the stretch of the exercise during its movement. You may also have a greater stretch during tricep movements than shoulder movements. That may be why one is more sore than the other.
Do not rely on soreness to indicate that you had an efficient workout. It sometimes may be a early warning sign of a possible injury.
Awesome reply bro!
flex
Remember you want enough stimulation to effectively work the muscle. You also want enough nutrients to repair it. Most important you want enough rest for it to grow.
#5
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Posted 10 March 2005 - 03:15 PM
QUOTE(Troyam @ Mar 9 2005, 03:12 PM)
My uncle always told me that there is no such thing as overtrainin, its under eating and under sleeping- wich is true to a point. He stated that to me both knowing that a 4hour workout everday is stupid. I had a hard time growing when I was younger and only did 30-45min workouts, as soon as I changed that to 1hr15min- 1hr30min and focusing on eating and sleeping more than ever is when I really started taking leaps and bounds in my growing process. You seem to be on the right track of knowing to eat every 3hrs mostly high protein diet, and I think hitting 4or3 sets of 5 for your first group of training is perfect, don't spend to much time with warm up sets I usally only do one that I can hit about25 times and I only do it 8times, I spend more time stretching, wich is way more crucial to growing than a warm up set. Don't ever hit something heavy 5 reps then go to something for that same muscle group 8-12 reps and then hit another 5rep work out. I always use this tree of sets and reps for all groups.
Chest: Flat bench-monday
1easy warm up of 8& 45sec stretch lying on flat bech with 15lbs dumbells with arms stretched out.-
4set of heavy as possible 5-6 reps
1set with no rest from last set about 8reps
Chest: inclind dumbells-monday next workout
no warm up- no need to you should be pumped
4sets of 6-8reps heavy(always as heavy as possible)
1stretch in incline pec fly motion 10lb dumbells arm stretched out 45sec
Chest: decline dumbell-monday next workout
3sets of 8 reps
Stretch 45sec.
Chest: pec fly cable machine
2sets of 15-20 no rest in between
CHEST is done
I do bicepts and chest in the same day:
I would follow with my arms the same way
5sets of 5-6reps
4sets of 6-8reps
3sets of 8-10reps
3sets of 10reps to faliure no rest in between,exp.-rotating hammer curls on preacher bench
Chest: Flat bench-monday
1easy warm up of 8& 45sec stretch lying on flat bech with 15lbs dumbells with arms stretched out.-
4set of heavy as possible 5-6 reps
1set with no rest from last set about 8reps
Chest: inclind dumbells-monday next workout
no warm up- no need to you should be pumped
4sets of 6-8reps heavy(always as heavy as possible)
1stretch in incline pec fly motion 10lb dumbells arm stretched out 45sec
Chest: decline dumbell-monday next workout
3sets of 8 reps
Stretch 45sec.
Chest: pec fly cable machine
2sets of 15-20 no rest in between
CHEST is done
I do bicepts and chest in the same day:
I would follow with my arms the same way
5sets of 5-6reps
4sets of 6-8reps
3sets of 8-10reps
3sets of 10reps to faliure no rest in between,exp.-rotating hammer curls on preacher bench
VERY NICE TROYAM!!!
#6 Guest_sitflyer241_*
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Posted 12 March 2005 - 03:07 AM
thanx all!!
nuge ... helpful as always!
troyam ... i only wish i could hit it hard for an hour and a half.
i'll get there eventually.
peace,
ed
nuge ... helpful as always!
troyam ... i only wish i could hit it hard for an hour and a half.
i'll get there eventually.
peace,
ed
#7
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Posted 15 March 2005 - 10:19 AM
I agree with Nuges Def.
Respect Big G
Respect Big G
#8
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Posted 15 March 2005 - 12:38 PM
QUOTE(nuge7076 @ Mar 8 2005, 11:26 PM)
Muscle Failure - is when the primary muscle fatigues to a certain point during an exercise in which the movement can not be perfomed in a consistant range of motion. At one point in the excersice the path of motion changes and the primary muscle involved begins to recruit secondary & stablizing muscles to finish the range of motion.
You can have muscle failure without having muscle soreness. Muscle soreness can be due to range of motion of differnt angles perform to a any specific muscle. The greater the stretch in an exercise the more micro tears you can inflict to any particular muscle.
This type of stretch occurs during the eccentric contraction of an exercise. So if your triceps are more sore than your shoulders, then you might look at the type of exersice & the stretch of the exercise during its movement. You may also have a greater stretch during tricep movements than shoulder movements. That may be why one is more sore than the other.
Do not rely on soreness to indicate that you had an efficient workout. It sometimes may be a early warning sign of a possible injury.
Remember you want enough stimulation to effectively work the muscle. You also want enough nutrients to repair it. Most important you want enough rest for it to grow.
You can have muscle failure without having muscle soreness. Muscle soreness can be due to range of motion of differnt angles perform to a any specific muscle. The greater the stretch in an exercise the more micro tears you can inflict to any particular muscle.
This type of stretch occurs during the eccentric contraction of an exercise. So if your triceps are more sore than your shoulders, then you might look at the type of exersice & the stretch of the exercise during its movement. You may also have a greater stretch during tricep movements than shoulder movements. That may be why one is more sore than the other.
Do not rely on soreness to indicate that you had an efficient workout. It sometimes may be a early warning sign of a possible injury.
Remember you want enough stimulation to effectively work the muscle. You also want enough nutrients to repair it. Most important you want enough rest for it to grow.
very informative. good post nuge
#9
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Posted 16 March 2005 - 09:47 AM
I like using the word EXHAUSTION......training till failure....no no..training till total exhaustion..YEA YEA!!!!! =)
SA
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