27 Jun To FAIL is to SUCCEED…
To FAIL is to SUCCEED… Today we are talking muscle failure and what that means. The brief answer is that you’ve worked your muscles so much they are fully fatigued, so much so that they cannot complete another repetition without compromising your form.
Let’s talk about the difference between light and heavy weights. They both have benefits, but – yes there is a but… the key to these benefits is to challenge yourself! Using lighter weights helps build muscular endurance, whilst heavier weights builds strength.
Using lighter weights for loads of repetitions is tough. You use more aerobic energy. Using heavier weights for lower repetitions is tough. One is not better than the other, they just have different results on your body. Doing both means you get both endurance and strength. This is one of the reasons that some days, you’ll hear us say “go heavy” or other days “go lighter”, it’s about the number of repetitions and the aim of that FITFlex session.
You might be thinking… why do I need endurance? You need endurance for walking long distances when you're travelling or on holidays, hiking, distance running or a triathlon.
To clarify, high repetitions would be 15 or more. If you can easily do 30 repetitions or more and not feeling much, then it is simply too light. You need muscle failure. You need to not be able to do anymore.
If you’re looking for power (strength) and to sculpt a body part like your glutes (butt) then it’s time to train heavier. What I love about heavy, is that it is time effective – you don’t need to do as many reps so you don’t need as much time.
Don’t get me wrong, you can change your body shape doing both, heavier weights – fewer reps, or lighter weights – greater reps. The key is to challenge yourself whichever option you go for.
If you never change what you are doing, the muscle doesn’t have anything to adapt to – meaning there are no continued results. This is known as progressive overload. To keep seeing results, you are forcing the muscles to adapt by either increasing the weight or the repetitions for any given exercise.
We are going BOLD here!!! No matter what you do, it is important to ensure your technique or form is correct. This applies to both heavy and lighter lifting.
PERFECT POSTURE + PERFECT ALIGNMENT
Most women consider a 5-kilo weight to be heavy and yet we are probably picking up a 15 to 25 kilo child somewhere along the line. So, think again. When you get to the end of your repetitions and you could do more, it’s too light.
Lighter weights are great when you are first starting out, this can help you concentrate on your form. By doing more repetitions you have more time to learn the exercise.
Here’s some guidelines:
- Muscular endurance = 12 + reps per set
- Muscle size = 6 to 12 reps per set
- Increased strength = < 6 reps per set
If you’re strength training for health, then mix it up and do both. If you’re working out twice a week, then make sure the workouts are full body.
If you’re new to working out, you should check in with your doctor, have any injuries or concerns diagnosed so your program can be modified accordingly, and their guidelines followed.
The key to success is work to failure. O, Peta
PS come along and join me for your FREE FITFlex session and your success.