Kieser Science 3: Training to Momentary Muscle Failure

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The Power of Training to Momentary Muscle Failure

At Kieser, we focus on helping you achieve the best possible results from your strength training. In Kieser Science 1 and 2, we explored how our single-set training method and Swiss-engineered machines can help you achieve that. 

Now, let’s discuss another key part of the process—your intensity and effort. When you train with us, your goal is to reach momentary muscular failure. For simplicity, we are going to refer to this as MMF. MMF means working your muscles to the point where they can’t complete another repetition by the end of your set. Let’s explore why this method is so important.

 

What Exactly is MMF? 

MMF occurs when your muscles can no longer contract during an exercise. In simple terms, it’s the point where you’ve given your all and can’t complete another repetition or continue for a second longer. But it isn’t only about effort—it’s also about maintaining quality form and focusing in on the targeted muscle group. 

Training to MMF stimulates your muscles to increase strength and growth. At Kieser, we aim to help clients reach MMF in a single set, usually within 90 to 120 seconds. Our approach means you don’t need to spend hours at the gym. Focusing on intensity and using the right resistance can effectively build strength in less time. 

 

Why Training to Failure Works 

Arthur Jones, a pioneer in strength training, introduced the idea that less can be more to strength training. His approach was simple: focus on high intensity, do fewer sets, and take each set to failure (Smith and Bruce-Low 2004). Kieser also uses this method because it delivers meaningful results in less time, making strength training simple and effective. 

Training to failure pushes your muscles to their limit. This stimulates growth and strength without the need for multiple low-intensity sets. It’s an efficient way to build strength without overloading your joints through a lot of repetitions.

 

How to Train to MMF at Kieser 

At Kieser, we design our machines to be safe and effective, even when you’re pushing yourself to your limit. Many clients worry that the final few reps, which feel the hardest, could be risky. In reality, these reps are the most beneficial because they fully engage your muscles. Our machines support your movements, ensuring you can train safely and confidently, even when you push yourself to your limit. 

We encourage clients to focus on their effort and technique. Aim to reach a point where you physically can’t do another rep, or at least come close. This is the ‘strike zone’—the point where you have 1-2 reps left but are still working hard enough to build strength. 

 

Why Stopping Too Early Can Hold You Back 

Our client's primary challenge is stopping too early, often based on a timer or rep count, rather than listening to their body’s signals. To build muscle, you need to push yourself to the point of failure, not just complete a set number of reps or work for a set amount of time. The timer can help track your effort and guide you, but it shouldn’t decide when you stop. Your effort should.  

 

Maximising Results: Why Effort and Intensity Matter More Than Reps or Timers 

The key to strength training is mechanical stress—pushing your muscles hard enough to promote growth. Training to MMF ensures you’re applying the right amount of stress for the best results. By training this way, you can achieve meaningful strength and muscle gains in less time (Currier et al. 2023). The focus should always be on effort, not the number of reps or minutes spent training. 

At Kieser, we teach you how to get the most out of your training by focusing on intensity and effort. This approach ensures that every session contributes to your long-term strength and health goals. 

 

References:  

Smith D and Bruce-Low S (2004) ‘Strength Training Methods and the Work of Arthur Jones’, Official Journal of the American Society of Exercise Physiologists, 7(6):52-68. 

Currier B, Mcleod J, Banfield L, Beyene J, Welton N, D’Souza A, Keogh J, Lin L, Coletta G, Yang A, Colenso-Semple L, Lau K, Verboom A and Phillips S (2023) ‘Resistance training prescription for muscle strength and hypertrophy in healthy adults: a systematic review and Bayesian network meta-analysis’, British Journal of Sports Medicine, 57:1211-1220.