Temat: Luźne rozmowy na siłce - archiwum

Łukasz Michałowski
11 godzin temu (edytowany)

+krychaaaaa kolega znikad, zero bolu dupy, mam lepsza forme zapierdalajac w fabryce bez zadnej diety i cwiczac glownie ciezarem wlasnego ciala, a moj brat ktory skakal wzwyz z 8 lat i ma w syrze okolo 65-70 nie ma tak dupska rozjebanego a targa kosmiczne ciezary, widac golym okiem ze dupsko skute i to ladnie

Taking a set to the point of muscle failure ensures that this set was as productive as it can be. Remember, simply recruiting a motor unit doesn't mean that it's been stimulated. To be stimulated, a muscle fiber must be recruited and fatigued (Zatsiorsky 1996).

What about CNS fatigue? While it isn't the only cause of muscle failure, CNS overload isn't to be overlooked when talking about training to failure. The nervous system is the boss! It's the CNS that recruits the motor units, sets their firing rates, and ensures proper muscular coordination.

Central fatigue can contribute to muscle failure, especially the depletion of the neurotransmitters dopamine and acetylcholine. A decrease in acetylcholine levels is associated with a decrease in the efficiency of the neuromuscular transmission. In other words, when acetylcholine levels are low, it's harder for your CNS to recruit motor units.

So, if we look at the argument from this vantage point, we also have a catch-22. Stopping a set short of failure, while not worthless, might not provide maximal stimulation of the muscle fibers.

You might recruit them, but those that aren't being fatigued won't be maximally stimulated. However, if you go to failure, you'll ensure maximal stimulation from the set, but may cause CNS overload, which could hamper your long-term progress.

So which one is it, really? If I want to grow as fast as possible should I go to failure or not?

You should do both! In fact, going to failure or not should be an exercise-dependant variable. The more demanding an exercise is on the CNS, the farther away from failure you should stop the set. However, in exercises where the CNS is less involved, you should go to failure and possibly beyond.