Embracing Failure: The Key to Maximising Glute Gains in Your Workouts.
NASA boldly declares, "Failure is not an option," a mantra fitting for the unforgiving realm of space where any mishap could prove fatal.
However, when it comes to us normies back here on Earth, specifically the gym, the perspective is a little different —in the gym, we welcome and even necessitate failure.
In the gym, clients and fitness enthusiasts often express frustration when unable to meet specific rep counts.
Some fear pushing their limits, worried about potential injuries or the prospect of looking like they are about to poo their pants.
However, this fear of failure significantly impacts your glute training results.
Contrary to common belief, failure in the gym is not only acceptable but crucial for muscle growth.
This principle isn't reserved for the stereotypical, muscle-bound gym meatheads; it applies to anyone seeking tangible results from their training.
With that, let’s delve a little deeper into what I mean by training to failure and why it matters when you're trying to grow your glute muscles.
Training to failure is a fundamental principle in resistance training that involves pushing your muscles to the point where they can no longer perform another repetition with proper form.
The fear of reaching the point of muscle failure scares the shit out of most women in the gym.
Yet, embracing this point is essential.
Don't be afraid to push your limits until you can't lift the weight anymore.
It's crucial to recognise that, with proper preparation and setup, the chances of hurting yourself are small.
Here's a breakdown of why training to failure is a valuable part of an effective glute-building routine:
Muscle Fiber Recruitment and Exhaustion:
Training to failure ensures that you recruit and exhaust the maximum number of muscle fibres during an exercise.
As you approach failure, your body activates fast and slow-twitch muscle fibres, leading to better, stronger muscle recruitment.
Stimulates Muscle Hypertrophy:
Pushing your muscles to failure creates more muscle damage.
In response to this damage, the body grows muscle fibres (hypertrophy)
The micro-tears created during training to failure prompt the body to rebuild and strengthen the muscles, leading to increased size and strength over time.
Optimises Time Under Tension (TUT):
Time under tension refers to the duration your muscles actively engage during an exercise.
Training to failure extends the TUT for each set, creating a longer and more intense stimulus for muscle growth.
This extended time under tension contributes to greater metabolic stress, a key factor in muscle growth.
I cover all of these things in more depth in my Strong Girl Guide, which you can download for free by hitting the link below:
Enhances Mental Toughness:
Training to failure tests your grit! it really separated the girls from the women.
Pushing through discomfort and fatigue will shape you into a badass with a great ass.
This mental toughness can extend beyond the gym and positively impact many aspects of your daily life.
Avoids Plateaus and Promotes Progress:
Regularly challenging your muscles by training to failure helps prevent plateaus in your fitness journey.
The body adapts to stress, so continually pushing your limits means the gains can continue.
Remember this saying - Train insane or remain the same.
Individualised Intensity:
Everyone has a unique fitness level, and training to failure allows for a personalised intensity level.
Whether you're a beginner or an advanced athlete, adjusting your training to failure threshold ensures that you're challenging yourself appropriately for your current fitness level.
Let’s look at it in a training scenario.
Consider a set of 10 hip thrusts.
The initial 6-7 reps don’t do very much for growth; they merely pave the way for what truly matters—the 8th, 9th, and 10th reps.
As MTV Cribs might say, that's where the magic happens.
These final, demanding repetitions are where your muscles are truly engaged, and your glutes can get the most growth.
So, the next time you hit the gym, whether it's leg day or any other workout, challenge yourself to take your final set to failure.
Don't settle for merely completing the prescribed reps.
Continue until you can no longer maintain proper form.
You might find yourself making an ugly face, emitting a grunt, or even squeezing out a fart - embrace it all.
By refusing to sell your workouts short and pushing yourself harder than ever, you will see better glute and muscle gains.
Remember, in the gym, failure is not just an option; it's a pathway to success.
If you've enjoyed this article and the others and learned a lot, imagine what it would be like working with me as your coach!
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Want to get those glutes popping?
Want to be the strongest, most capable you ever?
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I’m Aaron Schiavone, owner of Mind Muscle Personal Training. Over the past 8+ years I have helped women increase their self confidence, improve their relationship with food, improve their health, become stronger, fitter and happier..