Why Lifting to Failure Doesn’t Lead to Strength/Skill Improvements
When it comes to CrossFit, strength training underpins so much of our ability to perform our higher skill and powerful olympic movements, however the need to improve quickly brings many athletes to believe lifting to failure week in week out will help them improve their strength faster. However, emerging research and a deeper understanding of biomechanics suggest that this approach may not be the most effective for long-term strength gains. In this blog, we’ll explore why lifting to failure can be counterproductive, particularly through the lens of the stress/strain relationship and the time it takes to recover.
The Stress/Strain Relationship
To understand why lifting to failure might not be the best approach for building strength, we first need to grasp the fundamental mechanics of muscle contraction and the stress/strain relationship.
Stress and Strain Defined: In biomechanical terms, stress refers to the internal forces that develop within a material (in this case, muscle fiber contractions) when subjected to external forces (weights). Strain, on the other hand, is the deformation that occurs as a result of that stress. When you lift weights, you apply stress to your muscles, which then adapt by increasing their strength and size over time.
Optimal Stress Levels: Research suggests that muscles respond best to moderate levels of stress rather than maximum stress. Lifting at lower percentages of your one-rep max (1RM)—around 65-85%—can create an optimal stress environment that facilitates muscle hypertrophy and strength gains. This is often referred to as the "sweet spot" for effective training, where the stress placed on the muscles is enough to stimulate growth without leading to excessive fatigue or injury.
Impact of Lifting to Failure: When you consistently lift to failure, you push your muscles beyond this optimal stress level. This not only leads to a higher degree of muscle damage but also can create excessive fatigue. In turn, this can disrupt the balance between stress and recovery, impairing the body’s ability to adapt positively to training stimuli. Over time, this may lead to diminishing returns in strength development.
What Maxing Out Everyday does:
Central Nervous System Fatigue: Lifting to failure places a tremendous amount of stress not just on the muscles but also on the CNS. This can lead to CNS fatigue, which manifests as a decrease in the ability to generate force. When the CNS is fatigued, the overall strength output is compromised, regardless of muscle condition. This means that even if you’ve damaged your muscle fibers through maximal efforts, your ability to exert strength may actually decrease in subsequent workouts.
Poor Adaptation and Efficiency: Strength training is not only about muscle hypertrophy; it’s also about improving neural adaptations and skill development. Training at submaximal levels allows for greater focus on technique, coordination, and muscle recruitment patterns. By not consistently pushing to failure, you can optimise the efficiency of your motor units, which can lead to greater overall strength without the excessive fatigue that comes from high-intensity efforts. Another way to look at this is if you train to failure each time you’re training your body to fail!
Lack of Recovery and Adaptation: The body’s ability to recover from stress is crucial for adaptation. When you lift to failure, the prolonged recovery time (Up to 72 hours) can hinder your ability to train effectively. The muscle fibers need time to repair and adapt, and if you’re constantly training to failure, you may find yourself in a cycle of fatigue rather than progressive overload. This could lead to overtraining, which is counterproductive to strength gains. A great way to think of it is this, we train for the opportunity to recover!
Increase Risk of Injury and Burnout: Maxing out your body can lead to various risks, including injuries like strains and fractures, as well as overtraining syndrome, which causes fatigue and decreased performance. It may also result in burnout, nutritional deficiencies, and hormonal imbalances that affect overall health. Additionally fixating on 1RMs and failing can create an unhealthy relationship with lifting numbers and the relationship with health and fitness. Balancing training with rest, nutrition, and self-care is crucial to avoid these dangers.
Practical Implications for Lifters
Understanding why lifting to failure may not be the most effective method for strength improvement opens up numerous practical strategies that can enhance training outcomes. Below are expanded insights on how to optimise your strength training approach based on the principles of stress, strain, and CNS recovery.
1. Focus on Submaximal Lifting
Submaximal Training Benefits:
By training at 65-85% of your one-rep max, you can achieve multiple benefits:
Increased Volume: Lifting submaximally allows you to perform more repetitions and sets while maintaining good form. This increases the overall training volume, which is crucial for muscle hypertrophy and skill development.
Reduced Risk of Injury: Training below maximal levels decreases the likelihood of acute injuries and overuse injuries, as your body can handle the workload more comfortably.
Implementation Strategy:
Progressive Overload: Gradually increase the weight you lift within this range as your strength improves. Aim for small, consistent increments, such as 2.5-5 kgs, every week or two.
Varied Rep Ranges: Experiment with different rep ranges (e.g., 8-12 for hypertrophy, 4-6 for strength) within the submaximal threshold to promote both muscle growth and neural adaptations.
2. Implement Periodization
Understanding Periodization:
Periodization involves structuring your training into distinct phases, each with specific goals, to prevent plateaus and promote continuous progress.
Types of Periodization: Consider linear, undulating, or block periodization models, which can manipulate intensity and volume over time.
Practical Application:
Microcycles and Macrocyles: Plan training cycles (usually 4-6 weeks for microcycles and 3-6 months for macrocycles) that focus on specific outcomes, such as strength, hypertrophy, or endurance.
Recovery Phases: After a phase of higher intensity, schedule a deload week where you significantly reduce volume and intensity to allow recovery and adaptation.
3. Prioritize Technique and Form
The Importance of Good Form:
Proper technique is critical not only for maximizing strength gains but also for preventing injuries. Focusing on form allows you to effectively target the desired muscle groups.
Strategies for Improving Technique:
Slow Down Your Reps: Use slower tempos during lifts to focus on control and proper execution. This can enhance motor learning and strengthen the neural connections involved in the movement.
Video Analysis: Record your lifts and analyse your form, or work with a coach who can provide real-time feedback to correct any issues.
4. Include Deload Weeks
The Role of Deload Weeks:
Deload weeks are intentional breaks in your training where you reduce volume and intensity, allowing for recovery.
Implementing Deloads:
Timing: Schedule deload weeks every 4-8 weeks, or whenever you feel fatigued or your performance begins to plateau.
Deload Methods: During a deload week, you can reduce the weight lifted by 40-60% while maintaining your regular workout structure, or cut the volume by 50% while maintaining intensity.
5. Focus on Recovery Strategies
Active Recovery Techniques:
Incorporating recovery modalities can aid CNS recovery and muscle repair.
Active Recovery: Engage in low-intensity activities, such as walking, swimming, or yoga, to enhance blood flow and promote recovery without adding significant stress.
Nutrition and Hydration: Prioritise a balanced diet rich in protein, carbohydrates, and healthy fats, along with adequate hydration to support muscle repair and energy levels.
7. Incorporate Variety
Changing Training Stimuli:
Variety in your training regimen can stimulate different muscle fibers and prevent adaptation.
Exercise Variation: Rotate exercises for major lifts (e.g., different squats, deadlifts, and bench variations) to challenge your muscles and CNS differently.
Incorporate Auxiliary Work: Utilize accessory lifts that target muscle imbalances and assist with your main lifts, enhancing overall performance.
Conclusion:
At the Hub we believe in integrating these practical implications into our training cycles we optimize our workouts for better long-term results. We a focused and balanced approach centered around submaximal lifting, technique improvement, CNS recovery, and strategic periodization we will not only enhance your strength gains but also promote overall health and well-being. Remember, the journey to strength is a marathon, not a sprint; adopting these strategies can help you stay the course and achieve your fitness goals sustainably.
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