Strength and to failure, good or bad?

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    #1

    Strength and to failure, good or bad?

    So, I thought that in order to gain strength (that is required to do some calisthenics skills I want to do), you should excercise to failure

    ...until I watched this video

    https://www.youtube.com/watch?v=PQQ3vLn9BVw&t=585s

    Basically, it says that you should avoid to failure training for strength gain. The video links to failure training with hypertrophy (which I dont care that much)

    Anyone knows what I should do? Because I modify some workouts like The Executioner (http://darebee.com/workouts/executioner-workout.html) for what I want. Like, instead of 2x10 pushups and 20sec push up hold, I do 10 weighted pushups, 10 weighted diamond pushups, and to failure pushups without weight

    But seems like that aims for hypertrophy... help :c
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    #2
    TheRaven neilarey Damer may be better equipped to answer these questions.

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      #3
      For gains in strength you need intesity (how hard are your muscles working during one rep) and not volume (how many times you can repeat exercise). Endurance, or volume training will improve that, endurance...if you keep doing load of pushups you will get better at that..doing loads of pushups. But if you want to pick up 650kg ship mast like Hafthor Bjornsson did, well then you need to start picking up some masts.
      • 1 like

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        #4
        Okay - so for starters you appear to be under the impression that hypertrophy does not mean strength gain - which is incorrect. Hypertrophy is your body responding to increased muscle demand by making your muscles bigger and stronger. More muscle mass = more muscle to use.

        The part of the video you're talking about - the "intramuscular coordination" part - is refencing a training plan where you are not building muscle, you are training your nervous system to use the muscle you already have as effeciently as possible. That's why you're not training to failure and you're doing so many sets - the point is you get in "practice" using your muscles, not challenging them so they have to grow.

        If what you are looking for is strength - then you need to alternate between training for hypertrophy (so you build more muscle) and "intramuscular coordination" practicing using your added muscle as effectively as possible.
        • 3 likes

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          #5
          Originally posted by Daegan View Post
          Okay - so for starters you appear to be under the impression that hypertrophy does not mean strength gain - which is incorrect. Hypertrophy is your body responding to increased muscle demand by making your muscles bigger and stronger. Mure muscle mass = more muscle to use.

          The part of the video you're talking about - the "intramuscular coordination" part - is refencing a training plan where you are not building muscle, you are training your nervous system to use the muscle you already have as effeciently as possible. That's why you're not training to failure and you're doing so many sets - the point is you get in "practice" using your muscles, not challenging them so they have to grow.

          If what you are looking for is strength - then you need to alternate between training for hypertrophy (so you build more muscle) and "intramuscular coordination" practicing using your added muscle as effectively as possible.
          So i should do both strength gain and hypertrophy workouts? If so, i should combine them in one day, or do a strength week followed by an hypertrophy one?

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            #6
            Originally posted by *Cronos* View Post
            For gains in strength you need intesity (how hard are your muscles working during one rep) and not volume (how many times you can repeat exercise). Endurance, or volume training will improve that, endurance...if you keep doing load of pushups you will get better at that..doing loads of pushups. But if you want to pick up 650kg ship mast like Hafthor Bjornsson did, well then you need to start picking up some masts.
            Hmm, but i dont want to lift heavy stuff haha, only stuff like planches or front levers

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              #7
              Another random guy You got some pretty good advice from the commenters here. I will only add that you don't have to lift heavy stuff if you don't want to. Training muscle to its failure point has been shown to activate both increase in strength through a restructuring of the muscle tissue (and some growth) and better coordination by activating a greater number of motor units (MUs). More to the point a few studies now have shown that high intensity resistance training (i.e. lifting heavy) to failure produces largely similar results to low intensity resistance training (i.e. lifting light) to failure. For most purposes the differences are minimal. There is one study you may want to look at here: https://goo.gl/U0eWB1. I hope this helps a little

              Bbybear712 thank you for tagging me.
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                #8
                Originally posted by Another random guy View Post

                So i should do both strength gain and hypertrophy workouts? If so, i should combine them in one day, or do a strength week followed by an hypertrophy one?
                Not immediately like that - I mean on a month to month basis - and it's honestly a good idea to alter your training every month or two.

                Months 1&2 - Hypertrophy type workouts - with mass effect diet.
                Months 3&4 - Intramuscular coordination "strength as skill" workouts - modern hero or abs diet.

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                  #9
                  Originally posted by Daegan View Post

                  Not immediately like that - I mean on a month to month basis - and it's honestly a good idea to alter your training every month or two.

                  Months 1&2 - Hypertrophy type workouts - with mass effect diet.
                  Months 3&4 - Intramuscular coordination "strength as skill" workouts - modern hero or abs diet.
                  Hmm, so you are saying that alternating my workout aim in that way will help me gain strength (dunno if I hadnt say yet, but I aim for calisthenics holds such as planches, front levers, etc)

                  Well, I might try to get more info, having in mind what you have told to me. Thanks!

                  By the way, there are hypertrophy workouts and strength workouts in darebee? Because they seem to be the same. Currently I do Beastmaster for upper body, supersizer for fullbody, monsterlegs+total abs for lower body, and a H.I.I.T. cardio from Thenx

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                    #10
                    Originally posted by Another random guy View Post

                    Hmm, but i dont want to lift heavy stuff haha, only stuff like planches or front levers
                    So start doing those (or follow progressions to those skills). It will be hard and you cannot do many reps but you need to give that input to your brain that "we are going to do things like these, so accomodate" + it will develop your mind-muscle connection, so you will be able to consciously employ muscles required

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