effective training ?

[mike27]

how do you train to failure safely?

i feel like im trying hard in the gym and keeping consistent with my diet,sleep etc but not progressing smoothly

im aware its a marathon and not a sprint. but what is expected in terms of growth?

ive been training for about 1.5 years now. some say about 1kg a fortnight in increase in bodyweight

what are people's thoughts on this?

im putting in the effort, maybe im just impatient? :-s

[HarryB]

If I am training alone and want to push my intensity higher, I will do drop sets or rest pause sets.. both allow you to increase your intensity.

[Android]

Muscle failure doesn't have to be "unsafe".

Perhaps you could work a muscle really hard but not quite to failure on the exercises that are unsafe to fail on and then take them to failure on anther exercise

Squats - I wouldn't do these to failure or with a spotter but I would do set after set after set .... and then go do walking lunges to failure where if you fall down in a pathetic heap on the ground you won't do too much damage, except to your pride maybe.

Shoulder press try a Smith machine or drop-set so the failure is with lighter weights

Bench Press - dropping the bar across your neck during a bench press isn't safe, but it's not Chest muscle failure either it's your arms so I'd forget about going that far thinking you've reached muscle failure. But if you happened to pre-exhaust your chest earlier then yeah get a spotter or exhaust them with drop-sets so the failure is with lighter weights

Biceps I like doing alternate seated curls and when I hit first failure I put one dumbbell on th e ground and just curl the other one, then put that on the ground and pick uyp the other one, and doing that can ususally get another 5-6 reps out each side. It's like a rest-pause but you're also conserving strength by not holding onto both weights. And yeah it looks hardcore too so that's another reason to do it :-|

Failing on Leg Curls I don't nay other way apart from swinging the weight up using your glutus maximus and trying to hold it as long as you can before slowly lowering it down. Don't be afraid to "cheat" on failure, it's not cheating if you arrived at failure with good form and then use it assist more reps but others in the gym can't see that, they just think "oh he's swinging his legs or his arms so he's cheating himself"

[mike27]

ok thanks ill try that

im just worried im not providing enough stimulus with my current training and get the growth im looking for

[roadie]

26 kg a year LOL. After 5 years I should be 205kg. Try doing that in 4-5 years......

[mike27]

yeah so growth slows down over the years of training

[roadie]

if your main goal is simply gaining size then make sure its going up reasonably constantly.....1kg a fortnight is pretty much sure to be a big chunk of fat, which is not to bad short term but over months it is! 5kg may be a better 12 month goal.

and ive found it important to try different things.....unless your training with legends dont get stuck in a routine, try new things out, do research and use things you like and results will come.

this may sound stupid, but ive said to myself often, 6 weeks to notice a difference, 6 months to make a difference and 6 years to be the difference......

[mike27]

yeah my end goal is around 95kg or so

currently 86.5kg. so i have a long way to go

so ya reckon a 5kg gain over 6months? 5kg muscle and fat ?

[tomsammce]

you cant put a time on a kilogram on muscle, everyone is different obviously. why would u want to be 95kg when u can look better and be just as strong being at 85kg? that will be case if u put on weight too quick.

[mike27]

yeah i dunno, just a number(weight) i thought would look great.

better to go by the mirror, i know, but thats my goal/target and then asess from there

i dont want to be a fat 95kg. 95kg and sitting on around 10%bf.

long way to go for sure!!!

[Hamman]

Effective training have much importance in bodybuilding,

all your muscle building in depend on the training so select a

right personal trainer.

[legacy]

Muscle failure doesn't have to be "unsafe".

Perhaps you could work a muscle really hard but not quite to failure on the exercises that are unsafe to fail on and then take them to failure on anther exercise

Thats exactly what I do. Train with a mate sometimes but mostly on my own so is the only viable way of doing it.

[cantygirl]

Be careful when training to failure, safety first make sure you keep good form. Gaining weight is not generally a 50/50 split muscle and fat, don't get to hung up on the scales, plenty of protein for muscle growth, carbs for energy and a little good fats.