Muscle Failure and ChaLEAN Extreme
When you start the ChaLEAN Extreme program, muscle failure may be a new term to you. However, within days you will know exactly what is meant by it as you continually push your muscles to this point, time and time again. Muscle failure is key to obtaining the dramatic results you want with ChaLEAN Extreme. When you work your muscles as hard as possible, they respond by growing and strengthening to meet your needs.
Muscle failure is when the specific muscles you are working reach the point of absolute exhaustion. If you are finishing a set and are not quite sure if you can get the last few reps in, you have reached failure and chosen the right set of weights. As the ChaLEAN Extreme program says you must push your muscles and “Fail to Win”. If reaching your body transformation goals is winning, then muscle failure is how you will get there.
The trickiest part of muscle failure and one that will get easier with time is choosing the right amount of weight for each move. In the Burn Phase of the ChaLEAN Extreme program, you want to choose a weight that will get you to failure around 10 to 12 reps. When you move to the Push Phase, this number decreases and you want to reach failure at 6 to 8 reps. Tracking which weight you use for which move is a great way to prevent fumbling through different weights every time you begin a set.
By the time you reach your 10th rep (in the case of the Burn Phase) you should be struggling. Your mind will start telling you that maybe you can’t make it to 12 reps. More than likely your muscles will be shaking and feel like they weigh a ton. This is muscle failure. If you get to this point within the desired amount of reps, you have chosen the right weight and are well on your way to getting the extreme results you want with the ChaLEAN Extreme program.
Muscle Failure ensures that your muscles give you what you want. And, more than likely, definition, higher metabolism, and a lean sexy body are what you want. A certain satisfaction comes from working your muscles harder than you thought possible. It feels good to push your limits and ChaLEAN Extreme will ensure that you do just that!
AWESOME, AWESOME, AWESOME!!!!!
This is a great workout. Once you get through the first week you can’t wait until the next. I’ve learned to use the right amount of weight in the first week so i know how to maximize the workout. That is probably the most important part since you only get 12 reps to get to failure. Chalene is so motivating and enthusiastic and makes you want to push play everyday. I recommend this workout for anyone who wants to build muscle and get lean at any age.
Staff Reply:
March 11th, 2009 at 9:49 am
Trisha,
Thanks so much for the great feedback!
Hi Chalean,
First, I love all your Turbo Jam videos. I have almost all of them.
I am getting ChaLEAN Extreme from a friend that does not have the guide anymore. I would like to now how heavy are the weights you are using. I need to purchase some. I was thinking of getting 5 and 8 pounds, but it seems you are using much more than that. Should I go to 15 or more? I would really appreciate your help.
Thank you
Your fan forever
Anca
Hi Anca,
The ChaLEAN Extreme uses the theory that muscle burns fat and has you using weights that you normally wouldn’t. I would suggest finding a weight that you are comfortable with, then choosing two or more heavier weights that you would really have to push yourself to use. These workout are all about lifting heavy weights with controlled movements to really engage your muscles. 5 lbs may be a little too light for this program!
If you are looking for replacement guides, please submit your request to our support form. Our customer service representative will be happy to assist you.
http://www.extremebodyworkout.com/customer-service.php#supportform
-Erin
Staff
Thank you Erin for your help. Since weights are so heavy to carry and expensive as well I was leaning towards resistance bands since Chalene always says they work just as well. And I am getting a set of 3 medium heavy and extra heavy up to 25 pounds resistance and start with about 10. Would that be equivalent to what the weights should be?
Thank you again
Anca
PS: Cannot wait to start the program!
Staff Reply:
February 4th, 2009 at 5:47 pm
Hi Anca,
That sounds about right. Not too light, not extremely heavy. You can always get a heavier band if you feel you need more weight. If you get bands that are way too heavy to begin with, you may never use them!
Good luck! Come back any time and let us know how you are doing!
-Erin
Staff
Ok so I haven’t started yet because I am still trying to find out what range of weight I should use. Bu tin the meantime I bought a set of resistance bands: Gold’s Gym resistance bands (red – med, blue – heavy, black – extra heavy). I have no clue what pound resistance that means. Does anyone know, or have you used this particular brand? I want to push myself so I can get toned and lose body fat through this program. What happens if i don;t get the results I want. Should I do the program again but with higher resistance?
Thanks again
Anca
Hi Anca,
If you’ve already purchased the system but are unsure what to do the BEST place to start is with the “Burn Basics” video tutorial as outlined in page 27 of your guide.
This will show you how to prepare yourself for the first phase of Chalean Extreme, the Burn Phase.
Does anyone know if there are going to be more DVD’s to come, to add to the extreme series?
Thank you
Teresa
Staff Reply:
March 11th, 2009 at 9:51 am
Hi Teresa,
There has not been any official news on new “add-ons” for ChaLEAN Extreme, but rest assured we’ll be the first to offer them when the time comes!
My first week of BURN! Just finished Recharge and it feels great. I ended up buying weights since the bands were uncomfortable for me. I still need to do extra stretched thought since I am very flexible and some muscles did not feels stretched…
Thanks Chalene, Extreme is amazing!
Anca
Staff Reply:
March 11th, 2009 at 9:52 am
Thanks so much for the great feedback Anca! It really helps other readers on this blog get feel for the program from real people like you! Good luck and keep at it!
-Matt
What do I do after I have finished the entire Chalene Extreme program for maintainence? Do you start over on the first set?
Staff Reply:
March 24th, 2009 at 1:11 pm
Hello Kim,
After you finish ChaLean Extreme program, you can start over on the first set, but with heavier weights, or you can try P90X with Tony Horton and workout with a new variety of exercises.
http://www.extremebodyworkout.com/p90x-products/p90x.php
-Nate
My progress: I am in my third week of burn and I see some results. My cardio has improved a little, and I can see some muscle definition. I think sometimes I use too much weight and push too hard to keep form but slowly I will improve and I will be able to keep form for all 12 reps. I still can’t do push-ups
tricep ones only on the knees not even one on the toes at the slow speed; I do 5 on the toes of the regular ones at slow speed which is great for me. I can usually do 15 but faster and could never go all the way down, which is saddening for me since I am pretty strong and been going to the gym for a while. Also my back hurts when I do the deadlift in Burn 2 even though I do it correctly with my back straight and abs in. What do you think is the problem?
Thanks and LOOOOOVEEEEE this program!
Anca
Is it ok to switch the order or the circuits within one week: for example I am in PUSH but I don’t have time today for the full Burn Interval; is it ok to do Burn it off or PUSH 3today and do the others tomorrow and Saturday? How about Rest days, could I take them anywhere in the week or second and last days are mandatory?
Thank you
PS: Great program, I am so sore today but loving it!
I was wondering if anyone could let me know in what order do you do the entire chalean extreme program? I recently borrowed the DVDs from a friend, but she doesn’t know what happened to her guide book. I just had a baby, and am dying to start this workout program! I just don’t know where to start since I don’t have the guide.
I’m confused on what the difference is between choosing Chalean or the p90x…is each workout recommended for a different set of goals? Do they both have similar mixes of cardio/weights?
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