The margin of time that determines muscle building success or failure in the gym is a heck of a lot shorter than you might think. Just as fraction-of-a-second moments during a 100 metre dash will make or break a sprinter's race, fraction-of-a-second moments will also make or break your body's muscle growth response in the gym.
In fact, your entire margin of success in the gym can ultimately be reduced to just a short time span of 60 seconds. That's correct, how you choose to handle a short 60 second time period during your workouts will translate to either poor, mediocre or significant muscle building results.
You see, every individual set that you perform in the gym is ultimately being performed for the benefits that will be achieved on the last 1-2 reps. Muscles respond to stress, and the only truly stressful reps that actually trigger your body's muscle building mechanisms are those at the end of each set when the body is on the brink of muscular failure.
If a given set consists of 6 reps, then reps 1-4 are only performed in order to get to reps 5 and 6. Reps 1-4 will do very little in terms of stimulating muscular growth, but are necessary to perform in order to overload the muscles on reps 5 and 6.
The important thing is to overload your muscles in the last reps. Muscles respond to stress, and there is no more stressful moment for your muscles than the moment at the end of your set.
There is simply no better way to trigger your body's adaptive responses than to train until your muscles cannot move the weight another inch.
The closer and closer that you can come to muscular failure, the more dramatically your body will respond. This time frame is literally measured in single seconds. If you drop the weights 5-6 seconds earlier than the next guy (the margin is probably even smaller than this), you'll be significantly sacrificing your muscle growth.
Well, if we assume that you perform 10 total all out sets per workout and have a margin of 6 seconds between success/failure per set, this gives you 60 seconds of total time per workout to either battle through with full effort or to surrender and settle for mediocre results.
The closer and closer that you can come to muscular failure, the more dramatically your body will respond. Two seconds, five seconds, maybe another one rep, or two, would actually mean a great difference.
If you can force yourself to train to all out muscular failure, you'll achieve the best results possible. If you drop the weight 3 seconds before muscular failure, your growth will be compromised. If you drop the weight 8 seconds before muscular failure, your growth will be compromised even further.
You must train hard and with full effort at all times. When the weight feels heavy and your muscles ache and burn with discomfort, you must push through and continue until true muscular failure is reached.
That's the right moment to give your maximum effort. If you give up then, if you take a rest, then you are compromising gains. If you don't, you'll achieve the best possible results. - 16887
In fact, your entire margin of success in the gym can ultimately be reduced to just a short time span of 60 seconds. That's correct, how you choose to handle a short 60 second time period during your workouts will translate to either poor, mediocre or significant muscle building results.
You see, every individual set that you perform in the gym is ultimately being performed for the benefits that will be achieved on the last 1-2 reps. Muscles respond to stress, and the only truly stressful reps that actually trigger your body's muscle building mechanisms are those at the end of each set when the body is on the brink of muscular failure.
If a given set consists of 6 reps, then reps 1-4 are only performed in order to get to reps 5 and 6. Reps 1-4 will do very little in terms of stimulating muscular growth, but are necessary to perform in order to overload the muscles on reps 5 and 6.
The important thing is to overload your muscles in the last reps. Muscles respond to stress, and there is no more stressful moment for your muscles than the moment at the end of your set.
There is simply no better way to trigger your body's adaptive responses than to train until your muscles cannot move the weight another inch.
The closer and closer that you can come to muscular failure, the more dramatically your body will respond. This time frame is literally measured in single seconds. If you drop the weights 5-6 seconds earlier than the next guy (the margin is probably even smaller than this), you'll be significantly sacrificing your muscle growth.
Well, if we assume that you perform 10 total all out sets per workout and have a margin of 6 seconds between success/failure per set, this gives you 60 seconds of total time per workout to either battle through with full effort or to surrender and settle for mediocre results.
The closer and closer that you can come to muscular failure, the more dramatically your body will respond. Two seconds, five seconds, maybe another one rep, or two, would actually mean a great difference.
If you can force yourself to train to all out muscular failure, you'll achieve the best results possible. If you drop the weight 3 seconds before muscular failure, your growth will be compromised. If you drop the weight 8 seconds before muscular failure, your growth will be compromised even further.
You must train hard and with full effort at all times. When the weight feels heavy and your muscles ache and burn with discomfort, you must push through and continue until true muscular failure is reached.
That's the right moment to give your maximum effort. If you give up then, if you take a rest, then you are compromising gains. If you don't, you'll achieve the best possible results. - 16887
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