TMC has been doing some research “again”.

We found an excellent study with significant implications for Rest Pause Training programs.

Training to Failure and Beyond in Mainstream Resistance Exercise Programs
Willardson, Jeffrey M; Norton, Layne; Wilson, Gabriel

Strength & Conditioning Journal., POST AUTHOR CORRECTIONS, 7 May 2010

Abstract:
SUMMARY: INTENTIONALLY REACHING FAILURE DURING RESISTANCE EXERCISE SETS IS A COMMON PRACTICE THAT MIGHT BE MOST BENEFICIAL FOR STIMULATING HYPERTROPHY. HOWEVER, FAILURE TRAINING PERFORMED TOO FREQUENTLY CAN RESULT IN REDUCTIONS IN THE RESTING CONCENTRATION OF TESTOSTERONE AND CONTRIBUTE TO THE OVERTRAINING SYNDROME. THE RESEARCH SUGGESTS THE GREATEST EFFECTIVENESS WHEN FAILURE TRAINING IS PRACTICED CONSISTENTLY OVER 6-WEEK CYCLES, INTERSPERSED WITH EXCLUSIVE NONFAILURE TRAINING CYCLES OVER EQUAL PERIODS. COACHES SHOULD CONSIDER ATHLETES’ TRAINING STATUS AND GOALS AND THE POINT IN A YEARLY TRAINING CYCLE TO DETERMINE WHETHER SETS ARE TO BE PERFORMED TO FAILURE OR ENDED SHORT OF REACHING FAILURE.

CONCLUSION
Intentionally reaching failure during resistance exercise sets is a common practice in recreational and sports conditioning settings, despite relatively few studies that have directly compared failure versus nonfailure training approaches. Anecdotally, the benefits are strongly supported among bodybuilders. The research does indicate that training to failure and beyond with partner-assisted repetitions and descending sets might be most beneficial to hypertrophy oriented training programs because of greater acute secretions of growth hormone.

However, further longitudinal research is necessary that specifically compares failure versus nonfailure approaches to validate the link between acute elevations in anabolic hormones and hypertrophy. Failure training performed too frequently may result in decreased resting levels of testosterone and increased resting levels of cortisol, which are counterproductive to hypertrophy. Therefore, training to failure can and should be periodized just like other well-established prescriptive variables (e.g., intensity, volume—number of sets, repetition range).

Trained lifters may tolerate sets to failure with greater frequency versus untrained lifters. The current research suggests that performing sets to failure may provide greater gains in absolute strength, hypertrophy, and localized muscular endurance when practicedconsistently over 6-week cycles, interspersed with exclusive nonfailure cycles over equal periods.

When power production is the objective, training to failure should be discouraged and coaches should consider athletes’ training status and goals, and the point in a yearly training cycle to determine whether sets are to be performed to failure or ended short of reaching failure.

Based on the research presented above, experienced lifters should cycle Rest Pause Training Programs every 6 weeks.

After 6 weeks of “Training to Failure with descending Sets” (ie Rest Pause Training), you should back off  with 6 weeks of “Higher Rep Sets at Non-Failure Intensities”.

TMC has maintained optimal conditioning and continued progress moving from Rest Pause Programs to higher rep, lighter weight protocols.  More about that type of a program in a future blog.

Lots of great stuff coming from us soon.

MIHWCS