Gaining muscle mass is a process that requires a lot of patience and commitment to strength training. It is a very demanding process that requires extensive training. high intensitythat is, how tired we feel after finishing each series.
In addition to intensity, there are other variables that are very important, such as training volume (the number of series we do weekly), frequency (number of times we touch the muscle per week), etc.
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Regarding the intensity of the training, what is most often suggested is that you train around 70-85% of RM. In other words, if the maximum pesp you can lift in an exercise is, for example, 100 kg, you have to perform repetitions from 70 to 85 kg to maximize muscle hypertrophy.
Regarding intensity, it has been commented that it is best to stay, in multi-articular exercises, three or two repetitions from failure due to the great load and stress that these exercises suppose for the central nervous system. On the other hand, for monoarticular exercises, it is usually suggested to be at two, one and even reach zero (although this does not mean going to failure, simply that you finish the repetition but you are not able to do another).
On occasion it has been commented that it can also be a good idea to perform series to muscle failure. For those readers who don’t know what training to failure is, it’s simply that in one set, you perform so many reps Until you can’t move the load (different from not leaving any repetition in the chamber, which if you manage to do it).
This type of training it is really aggressive both for the muscle and for the nervous systemwhich is responsible for contracting and elongating muscle fibers.
Although muscle failure has been a methodology loved by some and hated by others, it is true that can have its place at certain times of trainingwhich we will describe below.
Within training there is nothing per se that is bad or good, and one of these things is muscle failure. In the study by Thiago Lasevicius, Brad Schoenfeld et al. conducted a study comparing going to failure with high loads and low loads.
In the study, when talking about high loads, athletes were subjected to repetitions to failure with 80% of the RM, while those with low loads were subjected to going to failure with 30% of the RM.
What was found was that those people who used high loads in their training and went to failure, had no change in terms of muscle mass gain if you compare them with those who booked some repetitions in the chamber.
On the other hand, those athletes who went to failure with low loads, they did have an advantage when compared to athletes who did reserve reps in the chamber.
This can be very good for those people who come from an injury to recover muscle mass since, despite going to failure, mechanical stress is not high if there is any tissue that is recovering.
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