What is fatigue?
Literally, it is easy to be understood as "exhausted", but in fact it is not the case at all. Simply put, exhaustion means that when doing a set of actions, the strength is not enough to repeat. For example, the maximum weight of my bench press is 77.5 kg 1 time, and I have done it with 77.5 kg 1 time, so I am exhausted. By analogy, I can do it seven times with 69 kg, so I have done it seven times with 69 kg, and I am exhausted.
Is it necessary to be "exhausted" in practice?
This issue is controversial, but if we want to make progress, some groups will be tired, and it is the key to progress to constantly surpass fatigue by constantly impacting fatigue!
Because training to exhaustion can better promote muscle growth. But why is this? In fact, a simple analysis of the basic principle of muscle growth can be derived!
Muscle changes after physical exhaustion;
1. When we do strength training, we will cause slight damage to muscle fibers. The slight injury and tearing of muscle fibers, as well as the subsequent recovery and reconstruction process, is the process of strength training to stimulate muscle growth.
2. So what we have to do is to stimulate the muscles to the greatest extent, and practice to exhaustion, which can lead to more minor muscle injuries in a shorter time and stimulate muscle fibers completely!
In addition, compared with not exercising exhaustion, exercising exhaustion can make the growth hormone in the body reach a higher level. This is because when you are exhausted, your muscles will produce some chemicals that can promote the secretion of growth hormone, such as lactic acid.
Professional bodybuilder Stan Yifeiding is often exhausted after years of bodybuilding training. And they are usually exhausted by the end of the high-volume muscle building training class. "The purpose of doing this is to let more blood flow into the muscles in the last group of each training movement, so that the fascia wrapped around the muscle fibers can be expanded," Yi Feiding said. "When training in this way, my goal is to lift as much total weight as possible in one hour."
Compared with the point-to-point training mode, training to exhaustion is more helpful to enhance your will quality and psychological resilience. "Practicing until I am exhausted can help me find my limits," Yi Feiding said. "I can reach my limit and then surpass it by adopting a training plan with increasing load until I am exhausted."
Derek Farnsworth, a professional bodybuilder, likes to fully stimulate his fast muscle fibers (that is, the types of muscle fibers that contribute the most to increasing muscle volume and strength) by practicing to exhaustion. "The purpose of my training to exhaustion is to stimulate muscle overload," farnsworth said. "I think the last group of every training action should try my best, so I will do my best in the last group of every training action without reservation."
"I like to practice until I am exhausted, because it can make my muscles bigger, stronger, fuller and more obvious," said Chris cormier, a professional bodybuilder. "Exercising to exhaustion can stimulate deep muscle fibers that are not normally stimulated."