Tip: The Latest on Training to Failure
A definition of what training to failure actually is, along with concise instructions on how, when, and why to do it.
by TC Luoma |
Multiple studies show that you can grow muscle without going to failure.
The trouble is, that seems to only apply to newbies. Scientists talk some college kids into participating in a research study about hypertrophy and sure enough, the test subjects do a few, casual, no-failure workouts right before their Role of Zombies in Western Culture class and their biceps scootch up a couple of millimeters.
But ask a lot of accomplished or experienced lifters and they’ll tell you otherwise, that only by going to failure – at least occasionally – can you continue to make progress. Now saying that only by failing can you succeed sounds like a paradoxical Yoda-ism, (“Succeed can you only by failing?”), but it’s largely true.
But like any weightlifting truth, the real answer is a little nebulous and before you discuss the merits of failure, you have to define it.
What is Failure?
Most lifters regard failure as something you do to optimally stimulate all the muscle fibers involved in a particular lift. It’s generally defined as the point at which you can’t do any more concentric reps, but is that really failure?
Furthermore, reaching failure due to accumulated fatigue from doing a lot of sets is different than true muscular failure.
And even if you’re talking about “true” muscular failure as the inability to do any more reps with a heavy weight, it doesn’t mean you’ve exhausted all the motor units – just the ones that were recruited early on in the movement that have low endurance.
True failure would require doing some forced reps, or some drop sets, and even that’s a matter of perspective because you could theoretically do a dozen drop sets, finally getting to the point where your fibers are so spent, you can’t lift a single pound and are unable to defend yourself against even a pack of malevolent Cub Scouts.
Anyhow, to give our discussion any solid footing, we need to come up with a true definition of failure before we can make any generalizations and recommendations. So, for the sake of this article, let’s define failure as the following:
Not being able to do any additional concentric reps on a set without getting an assist or lowering the amount of weight used, and then actually using one of those aforementioned two methods (forced reps or drop sets) to do a few more reps before hitting “true” failure.
So say you’re doing curls. You rep out at 8, but then you do a few more reps, either by having someone spot you a few or quickly yanking off a plate or two and continuing the set.
What are the Potential Downsides?
- By going to failure on multiple sets, you generally end up accruing less volume or, in other terms, absolute load (because of fatigue).This might be true even if you rest for 3 to 5 minutes between sets. It’s a problem because volume is one of the key, if not the key-i-est, drivers of muscle growth.
- It’s harder to go to failure on compound movements like squats, deadlifts, and rows because, depending on your conditioning, your lungs might make you quit before your muscles do.
- Too many forced reps can lead to reduced levels of testosterone and increased levels of cortisol, in addition to suppressed muscle activity that persists not only for the next day, but possibly for the next three days.
- It’s difficult to know how often to go to failure.Should it be on every set or just the last set? Should it only be done on single-joint exercises?
What are the Potential Problems of NOT Going to Failure?
- Not knowing when exactly to stop.The ideal point at which to end a set short of failure has never been figured out. If you can do 6 reps at 85% of 1RM, should you stop at 3, 4, or 5 reps? How does that number vary for building strength? For growing muscle?
- Studies have found that you need to do forced reps to produce more growth hormone.Forced reps generally increase GH levels not only immediately after the set, but 15 and 30 minutes later.
Recommendations
It’s definitely worth it to train to failure, but again, we’re faced with the problem of how often and which exercises?
Powerlifter and author Thomas Baechle recommended doing full 1RM (training to concentric failure) one day a week and doing exclusively non-failure sets the rest of the week, but that only works if you do full-body workouts.
Another option is to program in short cycles (two to four weeks) where you train to failure on multiple exercises and then don’t train to failure the rest of the time, but that seems overly cautious.
Here’s what the research, my experience, and my gut tells me, though, about using training to failure to spur muscle growth:
- Lifters should probably limit training to failure to one set –the last one of each exercise, especially, but not necessarily limited to, non-compound movements (curls, tricep extensions, delt raises, leg extensions, etc.).
- Our definition of training to failure should include reaching not only concentric failure on a set,but then using either assisted (forced) reps, a single drop set, or even cheating to extend the set, but again, this should only be done on the last set of an exercise.
- Training to failure doesn’t necessarily need to be cycled.Instead, use them instinctively, using the usual physical barometers to tell you when to back off (fatigue, failure to make progress, not wanting to go to the gym, multiple ouchies, etc.).
- Published in Health
Tip: The Healthiest Coffee to Drink
We know now that coffee can be a health food. But what kind of coffee? Here’s the science.
Live Longer, Drink Coffee
The positive studies on coffee are piling up, and for once science is telling us that something we already love is good for us. It’s official, coffee is a health food. Here’s what we know so far:
- Heavy coffee drinkers (6 cups per day) see a 33 percent reduction in diabetes diagnoses.
- Coffee drinkers are less likely to get heart disease or have strokes.
- They’re also less likely to get Alzheimer’s and Parkinson’s.
- Liver cancers, kidney disease, fatty livers, and even depression are also more easily avoided by coffee drinkers.
Add all this up and various studies have concluded that coffee drinkers live 6 to 24 percent longer than non-coffee drinkers.
The New Study
A new long-term study of 215,000 people reinforces this. In short, coffee lovers who had a cup per day were 12 percent less likely to die. Drink two or three cups and you get an 18 percent reduced chance of death.
Here’s what interesting about this new study. First, it didn’t seem to matter how the coffee drinkers liked their java. Caffeinated coffee and soul-sucking decaffeinated coffee both improved overall health. And most of the coffee drinkers studied weren’t choosing organic or anything fancy.
What’s more, this study was multiethnic: African-Americans, Japanese-Americans, Latinos and Vanilla-Americans all benefited from coffee.
But What’s The VERY Best Coffee?
You want to be anal about this, huh? Okay, according to another study, light roast coffee is better than medium, dark, and French roasts.
Why? The roasting process reduces the amount of good stuff, like the antioxidant, chlorogenic acid. The lighter the roast, the shorter the roasting time, the less exposure to air, and the more chlorogenic acid survives. That means better oxidation protection and better protection against that serial killer known as chronic inflammation.
- Published in Health
Tip: How to Supercharge Your Coffee
This common ingredient improves coffee’s brain-sharpening properties while reducing its anxiety-producing effects.
by TC Luoma
Coffee Is a Health Food
The more coffee you drink, the longer you live. At least it looks that way. Coffee appears to reduce the risk of cardiovascular disease, metabolic syndrome, neurodegenerative diseases, and even kidney and liver cancers. Plus, it’s a well-known picker upper, improving concentration, creativity, and the ability to do work.
Biohackers, though, generally aren’t content to enjoy coffee merely for its innate benefits. Instead, they’re strongly motivated to use it as a phytochemical mule to carry creatine, nootropics, or even protein powder to the body.
Some nutballs even load it up with a fistful of butter and some MCT oil without thinking that in the long run, replacing a nutrient-filled breakfast with a carafe of saturated fat maybe isn’t the best thing for the body.
There is something, however, that you can add to coffee that makes it work better, giving it additional powers and increasing its effects on creativity and motivation while attenuating some of its anxiety-provoking effects. It’s cocoa, the stuff that’s been in your mother’s pantry forever that she uses to make cakes and other chocolaty goodies.
What Cocoa Does
Like most plant-derived substances, cocoa is a rich, gold-in-them-there hills repository of phytonutrients. It contains scads of polyphenols including flavonoids and flavanols, alkaloids like theobromine, and a whole alphabet soup of bioactive compounds.
Together, these substances give cocoa the ability to reduce the incidence of heart arrhythmias and heart disease in general by lowering blood pressure and improving endothelial function.
Cocoa is also thought to improve insulin sensitivity, fight cancer, act as a neuro-protectant, and, along the same lines, work as a neuro-enhancer to improve cognition.
Cocoa + Coffee
American researchers from Clarkston University and the University of Georgia had subjects perform a battery of cognitive tests to assess motivation, mood, attention, and error rates. People that used caffeine in conjunction with cocoa (70 mg. caffeine, 179 mg of theobromine, 499 mg flavanols, and 1 packet Truvia sweetener) experienced less anxiety from the testing and performed better than the subjects in the caffeine only, cocoa only, or placebo groups.
The researchers found that “the combination of fatigue-fighting coffee and anxiety-reducing cocoa was the best combination for boosting attention span.”
The researchers theorized that the theobromine and flavanols in cocoa binded to the adenosine or benzodiazepine receptors, thereby reducing anxiety. They cautioned, though, that another similar study showed that this anxiety-reducing effect might take up to 30 days of daily cocoa supplementation to take full effect, possibly because of receptor up-regulation.
Watch Out for “Dutched” Cocoa
If you want to experiment with adding cocoa to coffee, you need to find some cocoa that hasn’t been exposed to “the Dutch process,” or “Dutching.” While it sounds like a natural processing method where Dutch maidens step on cocoa beans while wearing wooden shoes,
Dutching actually involves treating the cocoa bean with alkali.
While it darkens the cocoa, reduces its bitterness, and makes it easier to mix, Dutching substantially reduces the flavanol content, not to mention cocoa’s anti-oxidative efficiency.
While most cocoas have been Dutched, the Ghirardelli company makes an excellent non-Dutched product. Look for it, or other non-Dutched cocoas, in the baking section of the grocery store (not the hot beverage section, which is home to sugared, flavored cocoas used to make hot chocolate.)
How To Use Cocoa With Coffee
To enhance coffee’s neuro-enhancing properties, lessen its anxiety-producing effects, and benefit from its health-promoting effects, combine as little as 500 mg. to as much as two or three grams of powdered cocoa with your coffee (a tablespoon would be about 5 grams). Feel free to add sweetener.
Be aware, though, that non-Dutched cocoa doesn’t mix with liquid as well as heavily processed cocoas, so you need to get a little creative. You can either add a bit of cream or even a bit of coconut oil (or yes, even butter) to help turn the water and cocoa into an emulsion so that it mixes with the coffee. Alternatively, you could just stir your spoon like crazy and hope for the best.
- Published in Health
Why Are Processed Foods Bad For You?
Why Are Processed Foods Bad For You? Let Us Count The Ways
If you’re interested in nutrition, or want to lose body fat, you’ve probably heard the advice to eat fewer processed foods and more whole foods. But processed foods are so convenient and tasty. Is it really necessary to avoid these delights?
There’s also the fact that nowadays there are plenty of processed options that are marketed as being high in protein or “healthy” fats. Are these a good option for when you’re on the go or want a snack?
The answer is a resounding “no.”
Emerging research shows the negative effects on health and eating behavior of including processed foods in your diet. Let’s explore:
Processed food leads to weight gain.
Diets dominated by processed foods lead people to eat more calories than those made of whole foods. One recent study found that when participants ate a processed food diet for 14 days they voluntarily consumed 500 extra calories a day compared to when they ate a diet designed around whole foods. Subjects were allowed to eat as much as they liked during the study and the diets were matched for macronutrient proportions of carbs, fat, protein, and even fiber. When on the processed food group, participants gained an average of 2 pounds, which is the amount expected from 500 extra calories a day over two weeks. On the whole food diet they averaged a loss of 2 pounds. Researchers noted that participants ate faster on the processed food diet, which led them to consume more calories before satiety messages could register in the brain.
Processed food changes the architecture of your brain, leading to cravings.
When it comes to processed foods, one of the big problems with the “everything in moderation” approach that is often espoused by nutritionists is that these foods stimulate food intake. Being able to stop eating after a reasonable serving becomes nearly impossible. Because they are highly palatable and tasty, these foods lead to changes in brain neurotransmitter levels, raising dopamine levels. Dopamine is the feel-good, reward chemical that is associated with addictive behavior, including everything from substance abuse to phone obsession. People end up craving processed foods, seeking them out even when they know it goes against their best interest. Such behavior is associated with overeating and weight gain.
Processed foods have a low thermic effect, harming your metabolism.
The thermic effect of food is the amount of calories required to break down food, synthesize enzymes, and perform metabolic processes. It is typically about 10 percent of daily energy expenditure. Protein burns the most calories, followed by carbohydrates and then fats. Processed foods have a significantly lower thermic effect than whole. One study found that the thermic effect of the whole food meal was almost double that of the processed food meal. Participants burned 50 percent more calories after eating whole foods! Equally significant is the fact that the participants who ate the processed food meal had their metabolic rates drop below their average basal metabolic rate (BMR)—the average energy needed to keep the body functioning at rest—during the sixth hour after eating. The whole food meal group never fell below the BMR.
The reason for the dramatic decrease in calorie burn from processed foods is the lack of quality of the ingredients and fiber. The processed foods contain refined grains without bran or germ and only about one-third of the fiber of whole foods. The refined quality of the processed food ingredients means it is more easily digested, ultimately burning fewer calories in the process.
Processed foods spike blood sugar in the same way as regular sugar.
We all know of the importance of avoiding added sugar. But what a lot people don’t realize is that the refined carbs that dominate many processed foods are processed in the exact same way as sugar by the body. These carbs are rapidly digested, raising blood sugar and spiking insulin. High insulin means your body is in storage mode, so if you overshoot calorie needs, you will store fat. And you already know that because these foods stimulate food intake, they are easy to overeat. Bad situation, no?
Processed foods negatively impact mood and motivation.
Processed food skimps on nutrients, which is bad for health, but it also appears to negatively affect mood and motivation. Research is in the early stages, but studies show that processed food diets are linked with behavioral changes indicating depression and fatigue, both of which increase risk of obesity. Researchers theorize that in addition to the extra calories consumed on processed food diets, they promote obesity because they change how you feel, making you less active and more prone to make poor choices.
Processed foods may increase chronic inflammation.
Chronic inflammation is a process by which free radicals accumulate and damage tissue in the body. Antioxidants are nutrients provided in foods that neutralize free radicals and lower your inflammatory load. You’re certainly familiar with some of the most popular antioxidant-containing foods: Blueberries, tart cherries, almonds, chocolate, eggs, beets, and so on. What do all these foods have in common? They’re whole foods! Of course food manufacturers have taken the antioxidant compounds from these foods and added them to processed foods, marketing them as healthy inflammation-fighting alternatives. The catch is that studies generally don’t show the same protective effects, leading scientists to theorize that the benefits of antioxidant-rich foods can’t be isolated and are due to the mixture of nutrients in whole foods.
Processed foods increase risk of heart disease and cancer.
Heart disease and cancer are complicated conditions predicated on a combination of factors including obesity, high blood pressure, increased inflammation, and poor glucose control—all of which are increased on diets high in processed foods. Conversely, whole food diets that are balanced to include high-quality protein and healthy carbs and fats are protective against these conditions, lowering risk of heart disease and cancer.
The Bottom Line: In a world where we are inundated with enticing and clever food marketing, processed foods can easily sneak into your diet. Make the effort to plan, shop, and cook whole foods in their most natural state to set yourself up for a healthy, lean lifestyle.
References
Barr, S., Wright, J. Postprandial Energy Expenditure in Whole-Food and Processed-Food Meals: Implications for Daily Energy Expenditure. Food and Nutrition Research. July 2010. 2(54), 144-150.
Donoso, G., et al. Ultra-processed food consumption and the incidence of depression in a Mediterranean cohort: the SUN Project. European Journal of Nutrition. 2019.
Hall, K., et al. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metabolism. 2018. 30, 67-77
- Published in Health
Ten Reasons To Drink Lemon Water in The Morning
Ten Reasons To Drink Lemon Water in The Morning
by Poliquin Group™
Lemon water is all the rage right now. The good news is that although lemon water is not going to save you from bad habits, there ARE many worthwhile benefits to drinking warm water with fresh lemon juice.
This article will give you the run down, telling what you can (and can’t) get from lemons and the related powerhouse fruits, lime and grapefruit.
Benefit #1: Improve Digestion & Gut Health
Warm lemon water may be best known for stimulating digestion and “detoxification” first thing in the morning. The simple fact that lemon water is warm and hydrating is the real reason it stimulates the gut and gets things moving—you can get the same benefit from warm coffee, tea, or plain water.
There are two unique benefits of lemon water for gut function: Lemons provide a nice dose of indigestible fiber as well as the compound D-limonene, which has been shown to increase liver enzymes so that body is better able to metabolize and eliminate waste products.
Benefit #2: Reduce Calorie Intake
One claim that has been disputed is that lemon water can improve metabolism and fight obesity. Theoretically, it can, but these things often don’t play out very well in real life.
Lemons contain the fiber pectin, which has been found to inhibit the absorption of the enzyme pancreatic lipase. Dietary fat is not directly absorbed into the body unless it interacts with lipase, making irrelevant any calories you eat from fat at the same time.
In addition, the citric acid and other compounds that lemons provide are known to drive thermogenesis and increase the amount of calories the body burns. Of course, the increase in metabolic rate is small and can be easily eradicated with an extra snack or a few extra bites at a meal.
Therefore, if losing body fat is a goal, a few things are recommended in addition to drinking lemon water:
- Be mindful of portions and calories.
- Drink a glass of lemon water before every meal—the water will take up room in the stomach and may reduce how many calories you eat.
- Avoid putting sugar or other sweeteners in your lemon water.
Benefit #3: Boost Immune Function
Lemons contain saponins that have antiviral properties that help keep colds and flus away. In addition, all citrus fruits provide a rich source of bioavailable vitamin C—a nutrient with super immune boosting effects due to the fact that it is an efficient scavenger of reactive oxygen species that damage DNA and tissue.
Benefit #4: Reduce Inflammation
Lemons are jam packed with a variety of antioxidants, including vitamin C, hesperidin, and quercetin that will fight inflammation and lower disease risk. In one review of the health promoting properties of lemons, scientists write that the antioxidant action from vitamin C is greater than that of vitamin E or beta-carotene, which may be the reason it provides vascular protection and can help prevent cardiovascular diseases.
Benefit #5: Provide Bioavailable Nutrients
Besides being abundant in antioxidants, lemons provide a number of easily absorbed nutrients that the body needs for peak function: magnesium, potassium, phosphorous, calcium, selenium, copper, and zinc. In addition, vitamin C improves the body’s ability to absorb iron—an incredibly important, but notoriously difficult, nutrient for the body to assimilate.
Benefit #6: Increase Hydration
Pretty much everyone knows that drinking water increases hydration and lemon water is no exception. The fact that lemons provide key electrolytes like potassium and magnesium may improve cellular hydration more than drinking plain water
Benefit #7: Improve Blood Cholesterol Levels
The antioxidants eriocitrin and hesperidin in lemons have been found to reduce triacylglycerol concentration—the level of fat that is in the blood, which is associated with heart disease. In addition, the essential oils in lemons prevent LDL oxidation. When LDL cholesterol is oxidized it leads to plaque formation in the arteries.
Benefit #8: Better Insulin Sensitivity
Increasing fiber intake is a simple way to improve insulin sensitivity. In one review of the health benefits of lemons, scientists write that the fiber provided in lemons slows the speed with which food enters the digestive tract, slowing the release of glucose into the blood. This prevents a surge in blood glucose levels, and reduces levels of fat in the blood. The result is an increase in insulin health and better blood sugar management.
Benefit #9: Reduce Fatigue
Beverages containing lemon water are useful for combatting fatigue. The antioxidants and the citric acid in lemons and other citrus fruits treat exhaustion by decreasing oxidative stress, which is thought to underlie fatigue.
Benefit #10: A Lovely Morning Ritual
Drinking warm lemon water in the morning comes from the ancient Indian Ayurveda tradition and provides a peaceful practice for starting the day. It’s the perfect time to set intentions or simply spend a few moments being mindful and paying attention to your breath before things get a little crazy.
How To’s & Precautions
No need to get fancy—just squeeze a half a lemon or so into a glass of warm water and enjoy. Avoid consuming the seeds but don’t be shy about using the lemon peel and the white fibrous stuff that surrounds the lemon fruit in your cooking. It’s packed with fiber and nutrients, and the essential oils in the rind can give your favorite meal a kick.
Lemons are very acidic, which can soften tooth enamel. Avoid swishing lemon water around your teeth like mouthwash, and don’t brush your teeth right after drinking it. Wash your mouth with fresh water before brushing and use a soft-bristled toothbrush for best results.
References
Gonzalez-Molina, E., et. al. Natural bioactive compounds of Citrus limon for food and health. Journal of Pharmaceutical and Biomedical Analysis. 2010. 51(2):327-45.
Kato, Y., et. al. Effect on Blood Pressure of Daily Lemon Ingestion and Walking. Journal of Nutrition and Metabolism. 2014. Article ID 912648.
Okwu, D., Emenike, I. Evaluation of the Phytonutrients and Vitamins Content of Citrus Fruits. International Journal of Molecular Medicine and Advance Sciences. 2006. 2(1).
- Published in Health