New Study Shows Stopping Short of Failure Speeds Recovery
When it comes to training, many of us have been conditioned to believe that pushing ourselves to our limits, and beyond, is the key to achieving significant gains in strength and power. However, a recent study published in the European Journal of Applied Physiology suggests that this approach may not be as effective as we think. In fact, the study found that training to muscle failure can actually delay recovery for up to 48 hours, while stopping a few reps short can restore strength and power much sooner.
The study, conducted by researchers at the University of Texas, involved a group of experienced weightlifters who were tasked with performing squats and bench press exercises to different levels of exhaustion. Half of the participants were instructed to train to complete failure, while the other half were told to stop a few reps short of failure.
The results were striking. The researchers found that the group that trained to failure experienced significantly more muscle damage than the group that stopped short. This damage, in turn, led to a longer recovery time, with the participants taking up to 48 hours to fully recover.
On the other hand, the group that stopped short of failure experienced less muscle damage and were able to recover much sooner. In fact, the researchers found that this group was able to recover in as little as 24 hours, with their strength and power levels returning to normal much faster.
So, what does this mean for athletes and fitness enthusiasts? The study suggests that training to failure may not be the most effective way to achieve our goals. Instead, we may want to consider stopping short of failure to allow for quicker recovery and to reduce the risk of injury.
But why does training to failure lead to longer recovery times? The researchers believe that this is because training to failure causes significant muscle damage, which can lead to inflammation and oxidative stress. This damage can take time to repair, which is why athletes who train to failure often experience prolonged recovery times.
On the other hand, stopping short of failure causes less muscle damage, which allows for quicker recovery. This is because the muscle fibers are not subjected to the same level of stress and strain, which reduces the amount of damage that occurs.
So, what does this mean for our training programs? The study suggests that we may want to adjust our approach to training to focus more on stopping short of failure, rather than pushing ourselves to complete failure. This can be achieved by incorporating more moderate-intensity training into our workouts, and by paying attention to our body’s signals to stop when we’re feeling fatigued.
Another implication of the study is that we may want to rethink our approach to progressive overload. Progressive overload is a key principle of resistance training, and involves gradually increasing the weight or resistance we’re lifting over time to continue challenging the muscles. However, the study suggests that this approach may not be as effective as we think, and that training to failure may not be the best way to achieve progressive overload.
Instead, the researchers suggest that we may want to consider using other methods to achieve progressive overload, such as increasing the number of reps or sets we’re doing, or by changing the exercise or movement pattern. This can help to continue challenging the muscles without causing excessive muscle damage.
In conclusion, the study suggests that stopping short of failure may be a more effective approach to training than training to failure. By reducing muscle damage and allowing for quicker recovery, stopping short of failure can help athletes and fitness enthusiasts to achieve their goals more quickly and safely.
