IS FATIGUE LIMITING YOUR GAINS IN THE GYM?
Fatigue in resistance training.
Fatigue is one of the biggest hinderers to adequate optimization during weight lifting. It is defined as a temporary or accumulative decline in muscle performance due to stress placed on it during exercise.
Could this be an insight to:
- Why at times it's difficult for experienced weight lifters to feel muscle engagement.
- Why taking a break when necessary is important.
- Why training till failure isn't always productive.
The Acute phase.
This occurs during or immediately after a workout session where enough stress has been placed on the muscle. On the bright side, this is what is needed to recruit enough motor units for muscle growth. To effectively finish a workout session using this approach, a 90-120 sec break between sets would be ideal for proper recovery. This means that accumulation of metabolites like lactic acid will have subsided.
When pushed to the limit, it can easily result to Metabolic fatigue hence hindering the output of following sets. This explains why training till failure in each set isn't really sustainable especially for the "Natty guys." Training 80% close to failure will leave enough energy to push through other sets and prevent instant metabolic fatigue.
The Chronic phase.
This is where the muscles have surpassed the initial stage of fatigue and are trying to adapt to the current state during resistance training. This in most cases leads to Neural fatigue where the signals from the brain through the spinal cord aren't corelating with the muscular output while exercising. It's quite common for experienced weight lifters despite their expertise in lifting. It results in reduction of muscle activation and coordination.
The Exhaustion phase.
Burn outs, mental and physical break downs are quite common in this stage. This is almost if not the tipping point of fatigue. Cognitive fatigue could be an early sign which is lack of mental focus and intrinsic motivation during training. This holistically affects our decision-making capabilities. It's a dangerous zone to be in for anything could a trigger to anger, depression and stress. High performing athletes could easily find themselves in this state if things were to get out of hand.
Parting shot.
Taking frequent breaks when necessary could be the answer to most of these phases. A Hungarian-Canadian endocrinologist by the name Dr. Hans Selye in the mid 20th century came up with certain philosophies concerning human fatigue. He explained that by breaking down the three fatigue stages, it becomes easer for professionals to spot fatigue, manage stress and design effective training programs. His SAID principle (Specific Adaptation to Imposed Demand) explains the importance of having a well tailored program to build up on the basics of what is to be the long term goal. A good foundation would reduce stress placed on muscles in later lifts for they were initially prepared for it.
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