Forum,
In my humble opinion, there are four types of training to failure. I would be interested to know people's personal experience with which mode they use
most and find most effective. The first type of a failure is a good honest set where the last rep just stalls and won't go up. You are pumped and slightly
burning, but you don't yell or dig deep to make it go up. While your mind may be into the movement to a point, there is no real psychological
supplementation to will the weight up. Your set is done, time to prep for the next one. This type of failure is compatible with higher volume training for
most conditioned individuals. Jack Lalanne recommend 20 sets per bodypart, all done to failure. I'm sure this level of failure is what he recommends.
The second type of failure involves the maximimum amount of willpower you can use without making it a life or death mental framework. The last rep under your own power may take six or more seconds to lift, as your face reddens and you have to resist the urge to groan gutterily. This is primo strength/musclebuilding territory. Rotate a few different exercises and rep ranges to stay fresh, and train two or three days a week with only a handful of sets per bodypart. This is a my favorite and personally most effective approach.
(There really is a big difference between these two types of training to failure. I have often been surprised how many more reps I could get when I really forced myself. A key is to not have many sets to do so you don't subconsciously pace yourself, holding back somewhat.)
The third type of failure is both physical and mental. Using your own personal ultimate psyche up tool, (like you get five minutes alone with Osama bin Laden if you finish the set) you take the set to its absolute limit under your own power, then maybe a forced rep or two. You put yourself almost in a life or death mental framework, mustering all the adrenaline and fortitude possible. It cn be draining and should not be used at all times. Personal record attempts and competitions would be good occasions for this. Many people will not go this far due to their own pain threshold, and very few will find it sustainable in the long haul.
The fourth type of failure is total failure. After having done every rep possible, one continues to do partial reps until no
longer able to even move the weight. Lots of fun, especially if you end with something like a static hold at the end of your squat set. Throw it in sparingly
for some mental toughness training or to change it up. For some of you it may help. Many of us find it counterproductive.
Love to hear some of your thoughts.
Todd
