How to Do the Muscle Failure Workout
Step-by-step Instructions
Here is what you need to do...
Step 1
If you want to get the best possible results from your trip to the gym, there's only one way to do it: achieve muscle failure. Muscle failure happens when your muscles are physically unable to keep lifting weight. At that point you can be beyond sure that your muscles have received a beating that will force them to grow. In the following paragraphs I'll outline a muscle failure workout for the biceps. You can take the template of this workout and fill any group in in order to reach muscle failure whenever you so desire. Take a look..
Step 2
The first exercise you'll go after in your bicep muscle failure workout is the seated preacher curl. This exercise is great for building mass and strength in the biceps, not to mention that it takes a ton of effort to perform. You'll do 4 sets until failure of this exercise. By the end of the fourth set, you might consider leaving the gym; don't, because the fun is just beginning.
Step 3
The second exercise in your path to reach muscle failure in a biceps workout will be reverse-grip cable curls. This exercise works the large head of the biceps as well as the largest muscle in the forearm: the brachioradialis. Furthermore, working with a cable allows you to continuously pump out reps without worrying too much about stabilizing the weight. Do 3 sets of this exercise for as many reps as possible, and when the burn starts to creep up on you, grit your teeth and keep curling.
Step 4
The next exercise is going to be standing EZ bar 21s. 21s are the definition of a pump-up exercise, because they require you to use every single part of your biceps for a number of reps. After the other two exercises, you'll have trouble lifting a lot of weight. This is O.K. because 21s are designed for light weight and high reps. Bang these out and enjoy the bicep-tearing pump that comes along for the ride.
Step 5
Finally, step over to a seated curling machine and bring the weight to something somewhat manageable. You'll perform 2 final sets of as many reps as possible at the weight you started with, and you'll burn out all the way down the weight stack until you can't lower the weight any more. These final two sets will put your biceps to the test, forcing them to utilize every ounce of strength they have reserved. Once you're finished, run as fast as you can away from the gym. I promise you've had enough for one day.
Step 6
These muscle failure workouts will give everything to your muscles: size, strength, definition, endurance, power, fluffiness, vascularity. The different exercises implement a myriad of angles in order to tackle every portion of the muscle you're working. I won't lie to you- muscle failure workouts are hard. But they are definitely worth it. Besides, what's more fun than pushing yourself to the limit?
Special Attention
Difficulties people often experience or parts that need special attention to do it right.
Muscle failure workouts are hard enough as it is, so don't make them harder by forcing other muscles to push past their limit. For instance, during a lat muscle failure workout you'll find that your forearms give in way before your lats do. In order to combat this, get yourself a pair of wrist straps. I've linked a fantastic pair below that will last a long time and are extremely comfortable to wear. You'll probably need them for every muscle group except abs, legs, and chest. Give yourself every opportunity to push the right muscles to the limit without limiting yourself by overworking the wrong muscles. Ya feel?
Stuff You'll Need
Suggested Further Reading
| Author | Title | Price |
|---|---|---|
| Designing Resistance Training Programs Steven | No Price |
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This Student Author's Background
Funny or interesting story about this topic...
I have trained a couple of kids who thought they were too tough for anything the weight room had to throw at them. I would look at them, assess how much they could handle, and devise an appropriate muscle failure workout. I have never met a soul that didn't feel like they gave everything they possibly could during one of these workouts. The amount of stress that muscle failure puts on your muscles is ridiculous, but it pays off big time in the end. These kids were hurting when they left the gym, but they came back for more a few days later. Like they always say, "no pain, no gain."
When did you first do this & how did you get started?
I first started with muscle failure workouts when I was in high school. I try my best to find different ways to expand my weightlifting knowledge and test my body to its limit. Muscle failure workouts do both of those things and more; they provide my muscles with a ridiculous amount of growth in every way. If I had the reserves to do muscle failure workouts every single day, I would probably be Mr. Olympia by now. They're incredibly difficult, so I only throw them into my routine once every few weeks. Still, when I do them, I love them. Hopefully you'll feel the same way. So get to failin', and as always, happy lifting