Studies have found that training to exhaustion can better promote muscle growth. But why is this? In fact, a simple analysis of the basic principles of muscle growth can be derived.
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.
Then what we have to do is to stimulate the muscles to the maximum extent and practice until we are exhausted, which can lead to more minor muscle injuries in a shorter time. Fully and thoroughly stimulate muscle fibers
So theoretically speaking, training to exhaustion can promote muscle growth more than not training to exhaustion.
The study also shows that practicing exhaustion can make the growth hormone in the body reach a higher level than not practicing exhaustion. This is because when you are exhausted, some chemicals will be produced in your muscles, which can promote the secretion of growth hormone.
The purpose of exhaustion is to overload the muscles.
It can make muscles bigger, firmer, fuller and more obvious, and can stimulate deep muscle fibers that can't be stimulated normally.
How to practice to exhaustion?
It is very unwise for all groups to practice until they are exhausted. Only by practicing to exhaustion reasonably can we promote muscle growth faster.
1. Select the appropriate frequency range for each group.
You should only use a group that can do 8-20 weights until you are exhausted. If you use a set of weight training that you can't finish eight times, even if you are exhausted, it is not a good way to promote muscle growth.
2. Only in the last group are exhausted.
In each training, it is best to choose only one training action for each part until you are exhausted. Moreover, only in the last 1~2 group of this training action will you be exhausted.
3. Know your limits
Although there are many advantages to practicing exhaustion, even in the case of exhaustion, we should try our best to ensure strict action norms.