At ONE – Institute, we are committed to guiding you through every step of your fitness journey, ensuring you not only achieve your goals but also understand the process. One crucial concept that often sparks curiosity is the difference between technical failure and muscular failure. Knowing the distinction between these two can significantly enhance your training efficiency and overall results.
What is Technical Failure?
Technical Failure occurs when you can no longer perform an exercise with the correct form. This is a critical point to recognize because maintaining proper technique is essential for preventing injuries and ensuring the targeted muscles are being worked effectively. For example, during a front foot elevated split squat, technical failure happens when your form starts to break down—perhaps your knee wobbles, your back arches, or you can’t maintain balance.
What is Muscular Failure?
Muscular Failure, on the other hand, is when your muscles are physically unable to complete another repetition of the exercise, even with proper form. It’s the point at which your muscles are completely fatigued. In the context of a front foot elevated split squat, this would mean your quads, hamstrings, and glutes are so exhausted that you cannot perform another rep, regardless of your form.
Why Aim Close to Failure?
At ONE – Institute, we emphasize the importance of training close to failure – either technical or muscular – because it’s a powerful stimulus for muscle growth and strength gains. Training 1-3 reps shy of failure allows you to push your limits safely while maximizing your progress.
Key Benefits:
- Muscle Growth: By challenging your muscles close to their limit, you create the necessary stress that promotes hypertrophy (muscle growth).
- Strength Gains: Training near failure recruits more muscle fibers, leading to greater strength adaptations.
- Self-Assessment: Learning to identify these failure points helps you better understand your capabilities and limits, enabling more effective and efficient training sessions.
Experiencing Failure Firsthand
We believe in experiential learning, which is why we coach our clients to recognize what technical and muscular failure feel like. Many people, trainers included, underestimate their own abilities. By experiencing failure under the guidance of our trainers, you’ll gain a better understanding of your true potential.
The Front Foot Elevated Split Squat
One of our recent exercise for teaching these concepts is the front foot elevated split squat. This variation is excellent for achieving full knee and hip flexion, which is crucial for both strength and mobility. Here’s how it works:
- Setup: Elevate your front foot on a stable platform.
- Execution: Lower your back knee toward the ground, ensuring your front knee tracks over your toes and your back remains straight.
- Focus Points: Pay attention to your form. The moment you feel your technique faltering, you’re approaching technical failure. If your muscles give out before your form breaks, that’s muscular failure.
This exercise is adaptable to various fitness levels and helps clients feel the difference between the two types of failure. It’s a safe and effective way to push your limits under controlled conditions.
Embrace the Challenge
Remember, aiming close to failure isn’t about pushing to the brink every single session. It’s about understanding and respecting your limits, gradually pushing them, and growing stronger over time. Our trainers at ONE – Institute are here to guide you through this process, ensuring you train safely and effectively.
So, the next time you’re in the gym, embrace the challenge. Trust in your abilities, listen to your body, and don’t be afraid to push your limits. By doing so, you’re not just building muscle; you’re building resilience and confidence.
Join us at ONE – Institute, and let’s take your fitness journey to the next level, one rep at a time. Together, we’ll help you discover what you’re truly capable of and achieve the results you’ve always wanted.
