Techniques of over intensive training – tips for athletes
Published August 16, 2011 | 
Techniques of over intensive training – tips for athletes
Does one need to train beyond failure?
Let’s talk about the “failure” first of all. What is it? The essence of the “failure” is formally stated as follows: a complete inability of the muscle to perform the next repetition due to fatigue. There is a lot of controversy around the “failure”. All opinions are extremely contradictory. Someone says that t all sets are to be done to the “failure”, someone – that only one, the final. Ronnie Coleman believes that “failure” is harmful and stops the set, as soon he feels that “failure” is almost here.
For Dorian Yats, “failure” was the main weapon in the struggle for mass, but only on the condition that the exercise has only one working set. In any case, bringing the set to “failure” is always an extreme psycho-emotional stress, if simply, a nervous strain. If your life is full of stress, trying to finish each set with “failure” will drive you to frenzy and that’s all. In this issue, probably, are right the professionals bodybuilders, who sometimes work till “failure” and sometimes not. They say that everything depends on the well-being.
Training beyond “failure” is possible. It includes a number of forced or partial repetitions. Are they useful? There was no serious research on this subject. As for the experience, the majority of American coaches tend to believe that forced repetitions are useless while partial are useful. But only provided that you do them only in the last set of the last exercise and only once every 7-10 days. The attempts to do partial repetitions most often lead to overtraining. Partial repetitions require training for a couple. Let’s say you’re doing a bench press.
Agree in advance that after the “failure” you do 2 partial repetitions. This is needed to ensure that your partner is not nervous and is not going to help you ahead of time but at the same time is not going to be late to help. Remember, hard work in our sport is always carried out according to a plan. So, you reach a “failure” in the last repetition. When the bar is at the chest, press it up with all your strength. The amplitude will be insignificant only 5-8 cm, but such a repetition is worth a lot. Try to push the bar again.
Way to victory!
Examples of application of the technique of partial repetitions in a complex of exercises for the delta and triceps.
Delta
Exercises
Bench Dumbbell Press
Simulator press
Laterals
Bench Sitting Dumbbell Press
Triceps
Exercises
Bench Press with narrow grasp
Bench down press on the block
Bending extension of hands
Bench Press with narrow grasp
* After the “failure”, do 2-3 partial repetitions in the presence of a partner
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