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Demon Training (AKA Beyond Failure Training)
Posted by: Sean
Although training past the point of failure has still not been conclusively proven to work by sports science without putting it into a cycle, Demon training originally developed by Trevor Smith continues to gain popularity. It's a brutal system that uses pre exhaustion, drop sets and forced reps all sensibly combined in the manner listed below.
A typical Demon Training legs workout would look like this:
You need a training partner because you start with forced reps doing 1 second up to maximize the squeeze and then 1 second down. Once you start reaching failure, your partner assist's you to complete an additional 8 reps past your own point of failure.
Obviously by this point it's going to feel like someone's blowtorching your quads. Your partner then lowers your weight by 30-40% and you continue pumping out reps until you reach failure all by yourself. Your partner once again assists you to complete another 6-8 reps and then lowers your stack by another 30-40% as you continue to pump out reps on your own until you reach the point of failure, for the last time.
FINALLY, your set it over with and you'll probably be feeling a bit of nausea with trouble standing, but sitting is doubly painful. The bad news is that your first set is the easy part as you don't have anything to compare it with. The second set is a self-discovery as you take another step deeper into your "Demon Zone" doing your second set exactly the same way you did the first set.
After your second set you'll no-doubt feel your legs are done, the bad news when beyond failure training (BFT) is that you then go to a pressing movement like squats or leg-press. You load a weight that you would normally be able to do 10 reps, then with your partner watching closely you squeeze out your last set trying to do 5 or 6 reps.
The good news is that your quads are now done; the bad news is that you still have to do your hamstrings. But you are only doing 2 sets of leg curls, repping it out exactly the same way you did for leg extensions, using your training partner. Problem is that your quads are already so fried and pumped up that doing a normal curling motion is tough.
In conclusion, Demon Training or BFT is not for the feint-hearted and some bodybuilders believe that if you still got something left in your legs and you're not crawling out of gym you didn't do BFT legs properly. Unfortunately BFT benefits of unlimited muscle growth have been oversold as it needs to be done within a sensible cycle; the body is not designed to sustain that kind of training extreme.
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