I know that this may seem like a topic that has been addressed over and over again but I personally don’t feel like anyone has ever given enough evidence as to why training to failure isn’t needed for maximum muscle growth.
1- Strength training workouts increase muscle building because every time you lift a weight you change the protein structures of a muscle.
2-Most of the tension in a training rep occurs on the eccentric but that doesn’t mean that the eccentric phase is the most optimal phase for muscle growth.
3-The only purpose of every workout to reach a stimulus and give your muscles a reason to change and grow.
4- Muscle doesn’t know rep ranges.
5- Muscle doesn’t recognize or differentiate between the stimulus that you apply to it.
6-There never has been a single rep or rep range identified that improves muscle building more then others. No specific range has the key for more growth.
7- The only way that you really grow is to increase the loading of the muscle or by applying more resistance than the muscle needs.
8-More resistance equals more muscle fiber changes.
9-Muscle is VERY sensitive to changes in training load and tension
Putting it all together we see that we really don’t ever have a need to train to failure or train with maximum intensity to grow. What we need is a progressive system that encourages small but constant growth for faster increases in muscle size.
What typical rep ranges do you use to encourage muscle growth? What have you found to work the best?
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