The TRUTH About Training To Failure
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Published 2022-03-13
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Do you need to train to failure to make significant gains?
Yes and no.
"No" in the sense that leaving a rep or two in the tank is still a high enough level of effort to build muscle at or near your maximum potential.
But "yes" in the sense that... how can you know where a rep or two short of failure is if you've never actually trained to real failure in the first place?
As @jpgcoaching mentions here, most people significantly under estimate their true proximity to failure and think they're much closer than they actually are.
This is especially true on big compound movements (particularly lower body exercises) that involve heavier loads and greater overall systemic stress.
The total body discomfort these lifts produce is more likely to cause you to terminate the set early even if the targeted muscle still has quite a few potential reps remaining.
Remember, true muscular failure is exactly that: muscular failure.
It's where you can't physically perform another rep in proper form despite your best effort.
The level of mental discomfort you feel is irrelevant - as long as the weight is still moving with solid technique then you haven't failed yet.
In any case, the bottom line is that, while training to failure is not a must in the absolute sense in order to build muscle effectively (though when it comes to achieving maximum long term gains I'd say including at least some all out sets here and there has benefits)...
It IS a must for the obvious reason that pushing yourself to the limit will teach you what failure actually is, and thus what 1 rep in reserve, 2 reps in reserve etc. is as well.
#fitness #gym #workout #buildmuscle #bodybuilding
All Comments (21)
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I train because I am a failure.
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Start counting when your reps hurt - Shit Tzu
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Training with INTENSITY is what I was missing in my gym sessions, training with my coach for the first time was a huge eye opener. Still remember what he told me after that ass kicker of a workout "You've been playing in the gym" 😂
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I have really been trying to strengthen my liver recently. I will train my liver to failure! Thank you for the inspiration! Okay boys and maybe ladies if y'all watch his videos, Funny thing my liver was already failing beforehand and didn't realize it at the time. It almost failed some weeks ago and now in FOOKIN' MUCH BETTER HEALTH BABYYYYYYY. Anyways the irony, because I was joking at the time and but wasn't completely aware of it happening. GOOD FOKIN HEALTH TO EVERYONE WHO READS THISSSS!!!!!
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For me it's more of the mental part. I start to think I'm tired, but when I drop the weight I feel like I had 5-6 reps left lol
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As someone who recently took disability leave for a knee injury, let me say: getting muscle gains fast is easy, but making your joints strong enough to handle those weights takes way longer (10x longer). While its nice to get strong, I advise everyone not to rush it, because being strongly muscled doesnt protect against joint and ligament tears. Take it slow, like a year slow, and ramp up your fitness over months. Avoid injury, build strong long term habits. Cheers
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I always realize that whenever I start to think "alright this is my point of failure", I start to feel my muscles give out. Whenever I catch myself thinking that, I try to block it out and think the opposite, and quickly realize I have at least 2 or 3 more reps in me. It really has to be emphasized how important the right mentality is when you exercise. When you're mentally pumping yourself up as hard as possible and still can't get that rep through, that's when you're training to failure.
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The reason why people have bad perceptions of what close to failure is, is because they don’t want to injure themselves.
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“Trust me babe, I was looking at his bicep”
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Whenever I inhale sharply I always can squeeze in a couple more solid reps
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Just be patient the gains will come, don’t over train or injure yourself
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It depends. If you’re training and adding reps or weight every week, you’re eventually going to get to a point (even if you weren’t before) that you are training near failure. Consistency is key.
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When you start to break form, even if you feel like you can do 1-2 more reps with iffy form, you should probably stop. This is the prime moment for injuries to occur.
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Had to rewatch the vid cuz i was very invested in the lifter training to failure
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Training to or almost to failure gives you a euphoric feeling hence why he starts laughing lol. It feels great.
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As far as failure goes, I have a few easily recognizable cues that always tell me when I'm within a few reps of failure. For bench, it's bar speed. For squats, it's when I need additional time to catch my breath between reps so I can breathe in and brace properly. For deadlifts, it's when I start smelling/tasting blood in the back of my throat.
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This advice is OK when your form is on point. Many ppl don't have correct form and can seriously injur themselves going to failure with each excercise
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Yep. When I went harder, way harder, I saw a jump in gains.
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There is a few issues with failure though, especially if done regularly. 1. It’s demotivating. I wanna actually enjoy the gym and feel like I’m getting a good workout without really killing myself. 2. The rest of your workout is going to suffer, you’re gonna have to continuously drop the weight, reps and sets to continue. 3. There’s an increase risk of injury, especially with a heavy weight. If you’re pushing it to the max it only takes a slight weakness/imbalance for something to give. Recently experienced that with a knee injury on the squat.
