Does Training To Failure Better Activate Your Muscles? Science Response
How training to failure is supposed to better activate muscles? (find the full story on my channel)
The main argument in favor of this idea is that training to failure elicits full motor unit recruitment, which is considered an essential component when training for muscle growth.
What is a motor unit?
A motor unit is the smallest functional unit of the nervous system and it can be regarded as the final output of motor commands (Konrad, 2005). A motor unit consists of one alpha motor neuron and all the muscle fibers it innervates. However, this motor unit doesn't activate all the muscle fibers on each muscle contraction.
What is motor unit recruitment?
Motor unit recruitment is the process by which different motor units are activated to produce a given level and type of muscle contraction. A full motor unit activation would mean that all the muscle fibers were activated and thus gained the benefit of the exercise.
The evidence on motor unit recruitment and training to failure.
Today, there is evidence that motor unit recruitment can be maximized without the need to perform resistance exercise to failure. A 2012 study, by Sundstrup and colleagues, found that full motor unit activation was achieved 3–5 repetitions prior to failure. In addition, according to this 2006 paper, by Duchateau and colleagues, high-threshold motor units are recruited almost immediately when lifting very heavy loads as high levels of force are required from the onset of the exercise.
So do we really need training to failure?
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References:
https://pubmed.ncbi.nlm.nih.gov/16794...
https://journals.lww.com/nsca-jscr/Fu...
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