Failure is not an option? For weight training it is and what we all want to achieve in the gym. It is something that each of us have experienced in lifting weights. Its once you muscle cant do the required lift anymore due to fatigue and lactic acid in the muscles. However you can go beyond this for more muscle growth with these very simple ideas:
Forced reps : This is one technique you see around the gym a lot! Once you have reached failure on an exercise you then have a spotter who helps you get past the sticking point of the exercise for two or so reps.
Partial reps: This method you don’t necessarily need a spotter. Once you have reached failure on an exercise you continue by doing 1/3 of the range of motion for the exercise till you reach total failure (should only be a few reps)
Negatives: After you reach failure on an exercise use a spotter to help lift the weight in the positive (concentric) part of the exercise and then lower the weight slowly for 3 – 5 seconds for 3 – 4 reps or till total failure. In my previous post about dorian yates he uses this in his training for his last set and got amazing muscle growth out of negatives.
Rest Pause: This is the another method you can use without a partner which is once you reach failure you then put the weights down for 10 – 15 seconds and then do as many reps till you reach failure again!
So here are some basic methods to get more intensity into your workout but also will cause more muscle growth and then strength as well. Only use this on your last set of an exercise as this should be the all or nothing set and shouldn’t be able to do that exercise again (again a dorian yates principle). However do all of these with a spotter if you have never done them before and get someone who can spot well as many people have been injured due to inattentive spotters or use a personal trainer to get the most out of your workout!