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How Lifting to Failure Can Be Slowing Your Gains

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In this QUAH Sal, Adam, & Justin answer the question “Does lifting to failure, bodybuilder style, tax the Central Nervous System like lifting heavy powerlifting type maxing?"
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Video - • 1533: How Lifting to F...
“How Lifting to Failure Can Be Slowing Your Gains"
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Опубликовано:

26 авг 2024

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Комментарии : 111

@raiderkeno 2 года назад

This is so true just recently quit going to to failure doing drops or super sets every workout for a very long time. Within two weeks everything changed got stronger, less fatigue , body comp made a drastic change. Could not believe it. I just searched for confirmation and this video confirmed it.

@agustincai Год назад

depends on the volume, more volume less intensity, more intesity less volume

@khmak9387 Год назад

I think Pavel Tsatsouline's Grease the Groove method is based on a similar principle.

@ehLeanne311 Год назад

@@agustincai Nope, doesn't depend of anything, just because you can work harder on less volume doesn't mean you should, that's old school

@CHRISTIANNWO 4 месяца назад

Yeah, I tried my nervous system by going to failure. I took down a few notches and all of a sudden I feel a lot stronger.

@ENTRIFICE 3 года назад

I always do less, and I'm absolutely JACKED. I haven't lifted weights in 3 months!

@mikejones9906 3 года назад

Lmaooooo

@gitarman666 2 года назад

Roids will do that bro

@thesupremegentleman1444 3 года назад

If you are really going to failure it works really, really well. BUT, you have to control the volume. You cannot do many sets and train to failure. That’s why the doggcrapp training works, because of limited volume. If you leave 2-3 reps in the tank, it can work as well, but you have to do more volume. Both work, but all variables have to be taken into consideration.

@der_Gurkenrick 3 года назад

absolutely! This is what most people forget about. If Volume is high, Intensity needs to be lowered; so leave some reps in the tank. If Intensity is very high (failure), volume has to be lowered. Both approaches work perfectly, but i prefer high volume no failure, because my joints feel so much better with lower intensity.

@ehLeanne311 Год назад

Nope you completely missed the point, that's old school thought, , don't let the body control your intensity, just because you can't lift as intensely with greater volume and can lift more intensity with less volume doesn't mean you should, that's letting your body dictate what you should do rather than using your mind to control how close to failure you will go, backing off on intensity when you can do more, is self-control and the best, somehow your body responds better if you just stop short of that you can do, it's like you are teasing the muscles to growth because they get the benefit of stimulus with not exhaustion and depletion of the muscles and CNS which leads to faster recovery and growth

@liamjames7852 2 года назад

I train every set to failure hard work pays off 💪

@alexxander1768 Год назад

but you look pretty bad.

@daniel8695 2 года назад

Idk what they're classifying failure as, but I always go to failure where failure for me is at the point where I honestly dk if I can get another rep, and I finish the set there. My goal in doing that is achieving a great pump, and it has always worked well for me.

@Oscar-fi1ev 2 года назад

There’s only one definition of failire and it’s at the point where you cannot progress further with the movement and fail mid rep

@JayS700 2 года назад

Failure is where you can't do another rep or fail mid rep. It is fine for a pump and bulk but studies show it will to early strength plateaus as well as slower recovery times. But if you are not trying to get stronger, you should be fine.

@daniel8695 2 года назад

@@Oscar-fi1ev Doing that with freeweights is dangerous and dumb, to be frank.

@daniel8695 2 года назад

@@JayS700 I don't do straight sets. I do rep ranges, and it has always worked wonders.

@JayS700 2 года назад

@@daniel8695 it doesn't matter too much on whether you do 3×8s or 6,8,10s, etc. The theory is if you push your muscles to failure during your workout (last rep unachievable, or last rep isn't finished), then you are doing yourself a disservice in terms of strength building. However, if on your last rep you can complete it and you may have one or two reps "left in the tank", your muscle strength will progress faster than classic hypertrophy training and your recovery (how you feel in the gym the next day or the next day you do that specific workout) will be quicker

@lastofadyingbreed2304 3 года назад

Great advice, I'll be putting this into practice.

@lastofadyingbreed2304 3 года назад

@Saud forget bout it 💪

@kylequatmann2125 28 дней назад

The biggest gains I ever got lifting was when I switched to a bro split and did two warm up sets and one all out failure set for four exercises per Body part and less than that might be better. I take any weight and only do 7 reps for two sets to warm up the muscle for that exercise. Then I do one all out max intensity set and beyond failure with a static hold, forced reps, or rest-Pauses. Failure is reached when your last rep you can't do it all the way and you're pushing so hard to get the last rep but you can't in strict form. Also, to many people's tempo is too fast. You want to do the repetitions in a 4-5 second style. You want a longer time under tension. Also, a bro split gives you 7 days of recovery for each muscle group. I know they say hitting the body 2-3 times is shown to be best but that is if you are not doing max intensity.

@drugonzalez7908 2 года назад

Adam always has to make sure his two cents are heard or he starts getting agitated lol

@dustin6528 3 года назад

I can’t imagine not going to failure on a safe, practical exercise at least once a week.

@supimsatan 3 года назад

Depends on the reprange tho, 15+ reps needs to be near failure, or full failure.

@petercalicchio4973 2 года назад

Training to failure is training to fail - Pavel Tsatsouline

@bible-james4277 2 года назад

I need to try this , thank you mind pump I've always went to failure, off and on lifting weights for few years ....I can see this being able to do a couple more sets an feel better by not going to failure and have more energy

@christopherqueen3194 Год назад

Being older, I’ve learned to push myself hard but not too hard. Going all the way to failure screws up my sleep and makes it harder to be consistent through the week. I intuitively reasoned that holding back slightly would result in better long term improvements.

@ehLeanne311 Год назад

It's so true, all the experts in the science of muscle hypertrophy now realize now that training to failure is completely detrimental and should be avoided, you have to remember that the muscle is gaining the greatest benefit at maximum output not when it is anaerobically compromised.

@shantavetyan4053 2 года назад

Another issue is that people sacrifice too much volume for (what they perceive to be) more intensity. Usually, it’s the people who claim they can get in and out of the gym in 30 minutes.

@kylequatmann2125 28 дней назад

Also, I believe that too many people do too many sets to failure. I believe that all you need is one set to failure. Plus most people do way too many sets a week. You can do as little as two sets per week but you have to train to 100% failure and beyond failure with rest-Pause sets and static holds.

@colbylevi7 3 года назад

Interesting. This is the opposite of what Fouad and team would suggest. Personally I stop just short of failure because I work out alone and I am not risking being trapped below a bar.

@themondoshow 3 года назад

Fouad is on STEROIDS BRUH. This advice is for REGULAR people

@kylequatmann2125 28 дней назад

In these videos they always contradict themselves because in earlier videos I've watched they said you want to do as little as possible to elicit the biggest change. What is the littlest possible that you can do in the gym? One set with Max intensity to failure is the littlest you can do in the gym. Try one exercise with one set with max intensity and then go home. Do this for all muscle groups and if the next time you train with the same exercise and you get stronger by adding weight or reps you know you did enough.

@moko1181 3 года назад

You guys are great, thank you 🙏

@MTPT299 3 года назад

I think much of this depends on volume and training frequency.If someone is training a bodypart maybe once or twice a week,then taking some sets to failure probably isn't going to tax the CNS too much.Whereas if someone is training a bodypart 3 or 4 times a week,with less intensity and volume within a workout,then stopping short of failure is then advisable.Also depends on the individual too.Some trainers can handle the extra intensity,some can't.

@ZigZagXL 2 года назад

I am training 3 times a week to failure fb and keep pr almost every week

@MrGrebnellow 3 года назад

Two questions. First one is what exactly is failure? I own maps anabolic and sal says to do the reps until you would start to sacrifice form. But in this video it is mentioned to keep two or three reps in the tank. So what should I be doing if I'm doing maps anabolic and what is failure considered. Thanks guys love your programming and your podcast!

@mikejones9906 3 года назад

What you're talking about is mechanical failure, what they're talking about is true failure which is when you can't do another rep even if someone offered you a million dollars to do so.

@mariekeiningham4151 3 года назад

I was looking into powerlifting before the shutdown. Then I fell back into my obsessive ways and went with P.E.D to take down the intensity of my workouts. Yes that program was still a step down for me, it was that bad. I am trying to stop overtraining, it's a lot harder than I thought it would be. It requires mental strength.

@mikejones9906 3 года назад

A competitive person or an athlete is always gonna train like they're competing with everyone in the gym. Took Coach Greg's advice on actually taking your time in between sets and not that 60 seconds nonsense and it works great. The only way I can mentally take a few minute off between sets, is by super setting everything.. Helps a lot with having patience.

@ElyjahDHerring Год назад

Notice how they say "2 reps" what is "2 reps"? 2 reps of 2s? Or what? Where's the finish line at?

@anirudh8575 3 месяца назад

He meant, stop 2 reps to failure on the exercise you are performing. If you do 10 reps for a bench press and that's failure to you at let's say 70kgs, then do it for 8 reps instead

@johncalla2151 3 года назад

The question does bring to light the fact that "failure" is a term that encompasses many different causes and therefore different effects. If you're doing a 1RM set then the failure will be neural in nature; i.e., your nervous system just can't generate enough force for a second rep. Failure for a much higher rep set (15+) could be caused by lack of energy, lactic acid burn, failure to get blood in and out quickly enough, etc. But how much does the latter type of failure tax the CNS really?

@mikejones9906 3 года назад

They're talking about true failure, not mechanical failure. Every person that gets gains mostly trains to mechanical failure but true failure on a lot of sets kills you, it's no joke.

@tabularasa820 3 года назад

A reframe, which can your CNS recover from quicker: a 20 rep set of breathing squats versus 1rm squat? Which one can your CNS recover from quicker?

@himanshusingh3933 3 года назад

1rm definitely for me

@tabularasa820 3 года назад

@@himanshusingh3933 I’m the exact opposite. If I’m training high intensity squats to a 1rm, it takes me 7-14 days to fully recover. But when I’m in high volume training blocks and doing a 20 rep set of breathing squats (my 10rm done for 20 reps with pauses to breathe between reps) I can recover in about 3 days. I wonder if this has to do with muscle fiber type, training experience, or some other factor of individualization.

@himanshusingh3933 3 года назад

@@tabularasa820 I can do with at least 4 day gap but after breathing squat man even one week after sore ham and glute

@tabularasa820 3 года назад

@@himanshusingh3933 20 rep breathing sets can be brutal. Maybe I’m doing them wrong. 😀

@himanshusingh3933 3 года назад

@@tabularasa820 don't know about right or wrong but I only used to do 1 set of 20 rep for about 7 or 8 week one time a week 2inch gain in quads and mental strength so good thing will do it again sometime

@paulsharpe8822 3 года назад

So if a program prescribes 3 sets of 10, say a pushup for example, and I could get to 20 on the first set before failure, should I stop at 10, or should I go to 18?

@Burtonesque413 2 года назад

18 so then it will be within the 2-3 left reps like they described in your video. It is based on what YOU are capable of doing

@paulsharpe8822 2 года назад

@@Burtonesque413 Thanks! The idea of a set number never made any sense to me.

@Burtonesque413 2 года назад

@@paulsharpe8822 you’re welcome! Yeah their advice is usually really solid, so I trust that his anecdote about trying this really helped him out. I’ve tried applying it before, but periodically kept finding myself going to complete failure again by habit 😅 I’m gonna really try to commit to it this time though.

@xgin2637 11 месяцев назад

Nice.

@MrFaXism9 2 года назад

everybody literally says diifferent damn im confusedd

@kylequatmann2125 28 дней назад

The reason why failure doesn't work for most people is because they're not giving themself enough adequate time for recovery. The more you go to failure and use heavy weights to go to failure the more you need to recover. Some people need 7 Days of recovery after going to maximum failure in a workout.

@zachthamm9595 17 дней назад

But bodybuilders train each muscle once a week powerlifters sometimes do the same lift 3 times per week

@kylequatmann2125 28 дней назад

As Dorian Yates said if volume was the key to muscle growth then he would have done 40 or 50 sets. Also,if the pump was the key to muscle growth then all bodybuilders would have 32 inch arms.

@zachthamm9595 17 дней назад

For bodybuilder failure is good but for an off-season powerlifter failure is bad because technique improvement with minimal fatigue is the goal

@glamoc0000 2 года назад

Guys, you do realize that 90% or your audience already are stopping 2 reps short of failure even though.they think they are lifting to failure? So, you are telling them to cut that but 2 reps..

@misomoiststeamer4395 2 года назад

Yeah I’ve gone to failure once like truely on Bulgarians I did a set of 15 3 seconds down one second up. And my whole body WAs shaking on the 10th rep and then when I got done with it like I couldn’t see like I just kept tryna drink water but everytime I felt like I was gonna throw up

@NemeanLion- 7 месяцев назад

Going to failure is walking a tightrope. If you don’t know what your limits are, stick with leaving a couple of reps in the tank. I burned out so many times when I was younger because the bodybuilding industry always pushed the philosophy (even in the beginning programs) that what separates the champs from the slackers, is how hard they trained. And every video had a guy like Dorian Yates, training beyond failure.

@anteeantee8144 Год назад

guys that most bodybuilders only do mashines and isolations is simply not true in which world are you living if you are living in your power lifting bubble maybe you should open up a bit thats simply not true most body builders do benchpress like 90% or more if you are thinking they are only isolatin then you are just ignorant

@DembBased 3 года назад

I feel like they misunderstood what the question was asking

@davequithisdayjob2813 Год назад

I agree with you. I don’t think the question was about isolation vs compound movements.

@operationtruth288 2 года назад

Excellent Information Video

@ripper_op5442 Год назад

You are talking about strength, not hypertrophy

@TOrganic 2 года назад

So it’s ok to go into muscle failure when doing workouts like chin-ups, and doing bicep curl you shouldn’t go be at failure?

@justj2440 3 года назад

Immediately off. Mostly iso? Lol no. Many bb's don't lift to failure and do use many compounds. If you train to failure everyday on everything obviously it will be negative.

@mikejones9906 3 года назад

Every body builder trains to mechanical failure, what they're talking about is true failure when you have a training partner and you're trying your hardest to get that last rep. Nobody really trains like that but yea you have to look up the difference between mechanical failure and true failure to understand what they say.

@justj2440 3 года назад

@@mikejones9906 that's beyond failure actually. Or simply negatives to failure. Then there positive or momentary failure which many people interchange. Its a pretty subjective viewpoint with a lot of people. And no based on interviews and new trends many do endless reps and go intense for volume but far less go to failure than the old days. My comment is also so old I've forgotten this video completely lol

@mikejones9906 3 года назад

@@justj2440 I worked out with an in law who's jacked a long time ago and I asked him how many reps I should do per set and his answer was "Until you can't do anymore" lol but you're right the old school guys will break you during a workout, all they believe in is volume and intensity.

@imemailingmybrother 3 года назад

I can't understand where they are coming from in this one.... I never see jacked dudes in the gym who lift leaving a few reps in the tank. All the average Joe's lift like this.

@ertugrulkorpinar51 3 года назад

How do you know if someone has reps left in the tank ?

@imemailingmybrother 3 года назад

@@ertugrulkorpinar51 that's a good point. I suppose an experienced lifter can tell the difference between failure and having a few reps in the tank, including the person next to them

@Ruth1T0ne 3 года назад

Exactly 99% of gym goers train like this.

@AB-hc8cg 3 года назад

Jay cutler said in a recent collab video with trystin lee that he never trained to failure in his body building days

@imemailingmybrother 3 года назад

@@AB-hc8cg I see what you are trying to say, but something tells me that Jay Cutler might have better genetics than, I don't know, everyone else in the world, besides a few other people....

@TheAlexmercer360batmanfan 3 года назад

I always end my workouts with a set till all out failure. Concentric failure only but with great effort and perfect form. However, I will not lie, doing many sets throughout the day going amrap *while ensuring I don't fail...* and making sure my performance doesn't go down the next day... Was when I made the most improvements. Probably because I don't sleep well at all and can't rip benefits from failure training coupled with optimal recovery at a high frequency.

@mikejones9906 3 года назад

They're talking about true failure which is when you can't do another rep even if your life depended on it.

@AB-hc8cg 3 года назад

Jay cutler said in a recent collab video with trystin lee that he never trained to failure in his body building days

@dustin6528 3 года назад

He was also juiced to the moon

@AB-hc8cg 3 года назад

@@dustin6528 true. But you can’t ignore hard work and smart training because they juice