Training until failure with Bulgarian split squats seems near impossible to me, I can do it with every other exercise, just not Bulgarian split squats 😂 feels like I’d pass out before my muscles actually reach failure tbh
@@marthoTTyou know those cartoon characters seeing spinning stars when en they're dizzy? Ive experienced multiple times seeing flashing white dots during a set of bss
Leg extensions to failure with extremely slow eccentric.... That moment of standing up after and shaking it off to get that blood rush is one of the best feelings.
@@Scion15 stand up is something you don't want to do right after 😂 but as far as you can do it to take 2-3 steps to the closest bench to recover, that's enough!
the problem with most people isn't that they get close to failure or true failure... the problem is they choose arbitrary numbers like 3 x 10 reps even if they could actually do 17-18 reps.
You can do less reps by putting more weight. It's safe? No. Then what else you can do? Use better technique, cheating less and actually workout the muscle you're aiming. Suddenly, for example, you stop doing leg presses with 100kg and start doing it with 80kg, because you're doing good technique. It's not about how much you can lift, it's all about how much you can work your muscles.
Yeah, which is why Jeff’s approach of taking the last set to failure makes a lot of sense. If you throw out the rep ranges (except for the “minimum” rep range) and go with the “gun to your head” approach and reach true failure, it’s pretty eye opening, especially for beginners. It’ll tell you what your true failure point is, and also what your 1 RIR (RPE 9) is, which is just 1 minus that failure point, etc. And since it’s your last set, this is probably the “lower bound” of your RPE 10, since you probably completed at least 2 working sets prior that were fatiguing the target muscle.
If your goal is 3X10, and you get all 3X10, then you up the weight. Eventually, you'll up the weight to the point you can't get all 3 sets of ten. The you progress until you can, then up the weight again.
As someone with TWO tweaked hamstrings recovering from a meniscus surgery, it hurts my eyes to see people going past failure on hammy curls. I would do anything to just be healthy again. I promise Lord, I will never try to return too fast.
@@Univfy1 That’s not what the science shows lmao. Science shows it’s between 5 and 30 reps with 10-20 being the most likely to contribute the highest to hypertrophy. The ‘8-12 rep hypertrophy 1-6 rep strength’ shit is broscience at its finest
I used to take every set to failure, then I injured myself from overtraining. I had bad, constant pain in my elbow and hamstrings. I still have it today, but it’s not as bad as it used to be. I discovered that while doing a set, when I cannot lift as fast as I started, I can do about 3-4 more reps until failure. So now, I lift in a steady rhythm, and when my movement begins to slow down on the concentric, I do one more rep. That’s about 2 reps in reserve for me. Then, I end the set with an extremely slow eccentric before putting the weight down. When I can do 10 reps or more in all sets of the exercise, I increase the weight slightly the next session.
i do bulg split squats once a week (i switch them with reg squats the other leg day to preserve my very long lower back) and have always done them to failure, but usually only 1 or 2 working sets of 7-10 on them, and it's the one exercise that leaves my glutes absolutely fried for more than 4 days, EVERY time.
@@TheCJRhodes That's awesome. I do them once a week too but always after squats for 3x8. And yea quads and glutes get fried pretty hard the next day for sure.
It is about consistently going at it week after week while progressively overloading grows your muscles. You will eventually train to failure at some point but I don't find it sustainable to do it all the time. Say I gave all I got today, but I have to beat it next week, and the week after... It will burn me out in no time. How can I keep doing it for months? That's where ego lifting, compromising form and most common gym mistakes occur. If I'm just making sure the sets are challenging, it is enough hypertrophy stimulus. Next week I can add a couple pounds, a couple reps, continue to improve and keep growing for months. It doesn't matter how fast you are going, it is about how far you will go.
I pushed my final set on the leg press today to the point where it felt like I temporarily stopped seeing colours… I swear I was gonna pass out after the last rep 😭
study on “inexperienced lifters” basically meaning they will grow from any kinda stimuli so if you’ve been training for over a year or so you should be aiming for failure
Not really. This is saying quite the opposite, since Sulek takes almost every set to failure. Honestly though, you can find an article or research for anything you want to these days, so I wouldn't swear by this piece of research. Training to failure makes sense to me, and I enjoy it so I'll keep doing it. It also gives me a big fat pump.
If you can recover while doing 12+ sets a week, take em to failure I guess. newbies have much more recovery since there's much less tissue to repair.@@backstrapped
@@mikafoxx2717 I guess that makes sense, since a smaller muscle recovers faster than a larger muscle. Though I would argue less volume and higher intensity (pushing to failure on most sets) is better for growing muscle than high volume with less intensity (only a few sets to failure). And I find the amount of recovery can be nearly the same, if not faster when performing less volume.
1-2 reps shy of failure on a 3 rep max compared to a 15 rep max is way different. Thats why this BS 1-2 reps shy is garbage because it doesnt account for how much reps ur doing in that given set
@@_mariko791its funny that literally NO ONE ive ever heard talk about 1-2 reps shy of failure ever talked about how the amount of reps you can do with that weight makes it different. Ive watched countless videos as well and nobody ever addresses that. Maybe there just referring to the moderate rep zone, like 6-10
Ok but many of us just drop weight when we run out of the ability to keep going and then we crank some more sets and drop weight. What really counts as failure?????
We live in a world of extremes. In fitness we have two: the bros and the science based community. I'll just enjoy my training and not overcomplicate every single detail.
Leg Extensions to failure and I really main failure with going super slow on the way down is truly satisfying. But doing leg presses to failure always seems risky af to me so I pussy out xD
whats good about last set to failure is that its a good evaluation of your earlier sets, if you did 10 reps each set and in your last set to failure you do for an example 4 more reps you can adjust your next session to go for 12 reps in those earlier sets, so you know its rir 2. and then you take last set to failure again and its still 2 more reps you are correct, if you still do 4 reps extra in that last set you go for 14 so on and so forth. its a great evaluation tool.
new study this new study that, bro im so tired of this, training to failure bad, few months later failure good and once again bad, most of those studies mean shit
I would guess that using dumbbells instead of barbells for like bench press would even them out. But maybe you do already and I don’t know for sure it would work. Maybe you have different amounts of slow twitch vs fast twitch in each pec, idk
I found an article that said how intermidiate and novice level do not necessarily benefit from going to failure because it's just about progressive overload for advanced levels it can be helpful for progressive overload but too much of it may cause you to sacrifice the ability to go for volume, and you won't gain muscle because you will be too fatigued to have the volume to do so so the trick is to do it in a way that you get volume not just going to failure Going to failure can be helpful when you only have a few minutes to work out and to do a few workouts and you're in a short time frame
How I do it is that, I train to near failure, as in, I have no more reps in the tank but I don't actually complete or start the final rep. Safer, easier and more yippee
take alook around at your local gym like really pay attention most majority of people aren't training hard enough or correctly and or consintely enough to make any real progress dude been going to the gym for the past 4 years and hasn't changed at all physically been 1 month for me and im already seeing so much progress Don't be the person chasing 1 rep max bs or ego lifting if your goal is muscle hypertrophy, slow down that eccentric, even pause at the bottom of the movement, stretch that muscle underload thrtougha full range of motion and use a weight you can do 12-15 reps for and progress over time, and eat enough protein and good clean food, occasional cheat meal or cheat food is fine, and DIAL IN YOUR SLEEP. i removed this zinc sumpplemt iw as taking for last 2 years and it actually IMPROVED my sleep, some peoople claim taking zinc can help your sleep but for me it messed it up. My deep sleep is now so good my damn voice seems deeper its insane lol. Im 30 btw, my sleep was so bad for so long i lost a lot of muscle up until this past year im now 179lbs looking insanely better than i did at my heaviest at 220lbs and leanest at 140lbs.
The goal of going to the gym isn’t to succeed, it’s to fail. To fail, every time. Very humbling, and difficult. but overtime builds strength from consistent failure.
Bulgarian splits are the most grueling exercise for me. I do them with my front foot placed on an unstable balancing "balloon" to train balance at the same time. the closest I think I have come to failure is like 3 RIR 😅💀
Is there any downside to training to failure though? Like as long as you rest and recover after, why not always go as hard as possible and ensure you’re getting max gains? I mean why are you keeping reps in reserve when you’re at the gym to do reps lol. Reserving them for what? Dinner later?
I think failure is depndent on the recoverability of the exercise selection i.e train to failure on lateral raises but not overheard press. One is magnitudes more fatiguing. Also i think playing the long game i.e being fresh so you can set PBs over a longer period of training is valuable. Progressive overload leads to more hypertrophy if you can lift more weight.
