Is Training to Failure Best for Strength Gains? New Study Breakdown | Educational Video | Biolayne 

"If strength is the goal: maximize force production, and focus on moving a given load as quickly as you can". Don't train to failure for improving strength. Super helpful information, thank you.

summary: this study suggests that for strength it is best to move the weight quickly or explosively for multiple sets, without getting close to failure (which would slow you down). meanwhile for hypertrophy it is best to train close to failure, but you can still build muscle even if you don't train to failure.

Another great explanation! I tend to appreciate mathematical descriptions and this video really resonated with me. I've had some recent gains and this made perfect sense with that. Thanks so much!

Strength vs hypertrophy........here we go.

Hot damn. I’ve been following the hypertrophy method instead of the strength route, when in reality I’ve just wanted to get stronger. This completely flips my lifting routine on its head 😅

Nice work Layne - thanks for sharing.

Lots of great information here!!!

Thanks for the heads up. I've never been able to get it straight with the failure training and power training

It makes a lot of sense, nice video Layne 👌😁

I haven't read the study (yet), but having done biomechamocs in my grad research and lifting for decades, this makes sense. If your goal is biggest muscles (hypertrophy), tain to failure. If your goal is strength endurance, focus on slow twitch muscle growth and isometric with slow, heavy lifts and slow negatives. If your goal is maximum short-term force production, focus on fast twitch muscle growth through rapid lifts. I used to alternate 2 days light weight, high number of fast reps, with 2 days of heavy weight, slower lift, lower reps. Perhaps I should have aimed for heavy fast reps instead. Now that I'm older I probably won't add it. Heavy, fast reps are likely more prone to injury as you age. I'm curious about the science on that too.

Love it, makes a lot of sense!

keep up, Layne!

Great info and a great sweater. Happy New years.

Enjoyed the video ❤

Cool, Thanks great info

Brilliant - thank you!

The more I see these studies the more I think that exercise science is missing the big picture and the answer lies in phases / waves. i.e. run a strength cycle with lots of RPE 7s and lower, then a hypertrophy cycle with lots of machines and RPE 9+. Both fatigue in different ways, so they balance out and a bigger muscle is potentially a stronger muscle. Also this was kinda known 30 years ago with speed work that suddenly became obsolete for whatever reason

Interesting. Thanks!

Thanks for focusing on real scientific research.

That is really neat findings

This very much reflects how many Olympic lifters train. In my estimation they are some of the strongest athletes on earth, p4p.

Commenting for the algorithm, thanks for the video.

Great tips, advice makes absolute sense 💪 simple physics

Wise video.

Interesting and informative

Thank you 👍

68 years been training over 50 years still pressing 65 lb dumbells overhead for a dozen reps, always work on speed by concentric fast and 4 second eccentric My last 2 to 3 are always slower grinders maybe a rep or two from failure proper form Been training at home with dumbells for last 15 years some sets between 20-30 reps gives my heart a good throttling each time 🎉😅

Similar to velocity-based training where you use a device that lets you know when you speed has dropped off too much and thus time to stop the set.

Good video. I agree.

very helpful, thx

Seems like you can do both. Do your strength far from failure then hit a couple of sets or even one set to failure, maybe at a lighter and less fatiguing load.

Slow and controlled stretch-mediated has me growing well, along with reps in reserve.

Hey man, thanks for breaking down and sharing this information. Question - I understand the force and acceleration thing, makes sense. However, should you also train slow reps? Thinking being fast reps may allow momentum to carry you through a sticking point that may be a failure point at heavier weight where the rep is slower.

Can you do a video on Jim Stoppani’s 4-minute muscle routine?

I really like this video, It's good to see more focus on strength rather than hypertrophy. This also begs the question if Prilepin's table would work for powerlifting or if there is a version adapted to powerlifting?

Thank you for your scientific videos and your work. They are fantastic. I have a doubt though. You said that in order to improve strenght someone should use several sets with 4 reps approximately, movimd the load as quick as possible, considering that F: m (kg) x a (m/s2) or 1 g. But, doing as you said, we move the load considering the volocity (m/s), for example using a line encoder , that u use if i am not wrong, therefore we obtain the expression of Power, and therefore doing so, we train the explosive strenght but not the max one. Thus" maximasize explosive force production". Please, let me know what you think, and i am sorry for my english 😊, because is not perfect and i hope i explained myself.

Personally man, I thoroughly enjoy both philosophies. So incline dumbbell press. I enjoy 2 warm up sets, 3 working sets, and then potentially 1 or 2 15-20 rep sets slow and controlled. Sometimes optimal conditions are trumped by enjoyment which personally, I think no one talks about 🤣

This needs a follow-up. What is the differences between the training close and far from failure? What can an athlete expect from the two, and what should one aim for. If there are any differences at all..

Hey Layne, do you adjust rest intervals based off rep schemes. Say 75% 2x8 rest 4 mins vs 4x4 rest 2 minutes? Or do you keep longer rest intervals despite decreased intensity set to set?

Strength sports are also a skill I think keeping the speed and exploding is best for practicing for your 1rm for comp since you only do a single

I fully agree with this study. My personal experience with weighted pullups reflects the same outcome. I did 6 sets of 4-5 reps with 45lbs and over the course of 4 months I am now able to do the same with 55lbs.

Training for hypertrophy is entirely different, though. This meta-analysis [1] concluded, "Looking only at studies that included resistance-trained individuals, the data shows that training to failure has a significantly greater impact on hypertrophy." One of many studies reaching the same conclusion. Just saying as I know some people don't differentiate strength training and hypertrophy training. Proximity to failure is key for size gains. [1] Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy : a systematic review and meta-analysis. J Sport Health Sci, 2021. Grgic J, Schoenfeld BJ, Orazem J and Sabol F.

Layne - have you written or do you recommend any papers/articles that differentiate between the training aspect of the movement vs. the strength? For example, as I understand it, if I practice a type of squat using a particular Technique X, I not only grow my muscles and strength, but also my coordination and efficiency at technique X- hence I will be more competitive (higher 1-rep-max) with Technique X. However, if I train with a different type of squat Technique Y, I will less competitive (lower 1-rep-max) in in Technique X, but higher 1-re-max in Technique Y. It might be said that the choice to measure strength in terms of 1-rep-max begs the question of "strength." Pehaps a better measurement for what we call "strength" is how many reps of particular quantity (or say, 85% 1-rep-max for an individual) a person can complete before failure? It seems the appropriate additional case for this study is to measure the number of reps people can do at 85% (or whatever) to failure based on whether they trained for force or trained to failure. If they did this test - do you project that the group that trained to failure would be able to do more reps of a particular weight to failure than the group that trained for force/1-rep-max?

Finally giving respect to the acceleration component!😊

Both types of training are a good idea since they compliment each other. Alternate every few weeks

Force production...Best explanation I've heard, yet.

Would love your thoughts on "power building" or anything else to help people that have both strength and size as a yearly goal

For the algorithm to work better

So you’re discussing this is the context of power lifting. But what about weight training for general health/fitness and/or age management/mitigation of sarcopenia?

Maybe I will try this now, I have always trained very close to failure since I started powerlifting, because I always thought that it's the only way that actually works for me. Lifting submaximal just always made me weaker. However I have never thought about it in the sense of the movement speed. I have been off the gym for some weeks so I may try it now while I am restoring my strength.

Channel name change noted 👀👌

Keep it up!

I ultimately care more about strength than aesthetics, _and_ I'm close to burned out on high-rep sets, so this is good info. However I'm nervous to do 90% 1RM with no spotter . . .

I used to do high reps gradually adding weight every set , was gaining some mass but not much strength, so I switched to old school five by fives and that's when I started gaining real strength

You also need to call an audible once in a while. Some days you just don't feel strong. Tired. getting over being sick, ect... So I at least, need to re-judge the percentage of my 1RM I'm going to do.

nice vid

Dan John and Pavel have been stating this for near on 20 years!!!

One thing which may be worth mentioning (at least in my experience); limiting those “grindy” reps and focusing on improving bar speed can help avoid poor/dangerous form. Building strength with great reps is underrated. I would assume this leads to better program adherence as well since it likely reduces injuries. Also, training at lower RPEs (6-8 vs 9-10) is inherently a bit easier to successfully execute (again, in my experience. Correct me if I’m wrong). TRUE failure on heavy lifts may be too extreme to demand from your body and mind at high frequency given all the factors which affect your performance. In other words, your entire body and mind need to be on their A++ game. Slept 4 hours?? Good luck on your lifts. Btw, I’m not necessarily speaking for pro lifters. I’m just an experienced, avid lifter.

I have a x 3 system it's recommended to go to failure but would low reps & volume with heavy resistance bands work?

I have a question that I don’t see addressed anywhere: Is there a strength calculator that takes into account time spent in the eccentric portion of the lift? Like for instance, if one lifter does 225 for 8 but does a 3s on the eccentric portion of the lift and the other lifter does 8 with a 1 second negative, how much total force production is done? or does that not matter because acceleration was decreased?

What about pushing beyond failure and doing long-length partial reps way beyond what you would get from only doing FROM?

Is this being snappy and doing speed through the entire rep? Or only speed during the concentruc portion of the rep and slow in the eccentric portion of the lift?

thankyou

How do I apply this to getting my first pull-up (or training for another calisthenic skill)?

For the algorithm 💪🏼

I was doing a similar routine to the study fullbody 3x a week and I did train mostly to failure on all and I gained strength very little in the beginning but stalled for a while. But anyways I was focused more on hypertrophy. This study helps explain it and also it showed that hypertrophy was lesser or decreased on rpe 10. Which made me rethink my routine which means I wasn’t recovering so I’m training less frequently. Also made me think that Brad schoenfelds studies they were never truly near failure as they produced different results.

Do I have this correct? If my bench is 115kg right now and I want to get stronger. I should use 80% so around 90kg and go halfway to failure for a few sets?

What's your thoughts on accessory work? If leaving reps in reserve is better, does training to failure on accessory work introduce some sort of interference effect?

How do you ever add more weight to the bar?

Interesting.

Even without this info, one reason for not going too close to failure is injury risk. It's terribly hard to maintain proper technique through a slow grinder rep. Save the grinders for competition day and stay safe.

I think it's more like instead of going fast at the begening and getting slower by the end of a set, it would be easy to say that the lifting form can be more accurate doing lower reps by set so the muscle stays more "fresh" each set so your body can more easely lift the weight every time. Also, I find easier for the body to recover that way as going near or to failure often gets the muscle to hurt for a day or 2 when hit really hard, so that way you can train more often, feel less fatigue and be fresher every time! (Still need at least 2 days off per week in my case but it helps me train the same muscle group everyday and multiple time a day)

So... if training for strength is optimal at 4RfF, and Hypertrophy at or very near failure, what happens when we train 2RfF? is that the sweetspot for general "strength" training to improve fitness, physique, and performance?

This video could’ve likely been made as a short describing “cluster sets” tbh

What exactly happens to the body during these quick heavy reps? Is there more activation of your neuromuscular system - which leads to what exactly? A better connection with your muscles neurologically? ToT is not important for strength ie. Muscle tearing down to build more later which I guess is pointless if you cannot forcefully contract the muscles to accomplish whatever you are setting out to do.? Thanks for the great info. Sorry if my question is worded poorly or if you’ve covered it in the past.

Interesting! Well that's cool, I guess I'm going back to 185-205 lb squat for a while.

F=M*A is not appropriate when discussing movement against gravity unless you look at acceleration as 32 ft/sec squared.

Those grindy sets help me move loads faster in the long run. As long as I am mindful about when I’m going after heavy sets (for example, peaking only a couple times per month and then deloading), in my experience it’s been easier to develop speed, power, and maintain form by embracing a few grindy reps now and then. Seems like a lot more needs to be studied to draw these conclusions.

I was doing 80lb single leg, legs curls on the 12th rep, I did a minor hamstring strain. A week later I went to do 20lb for some blood flow, and there was no way I was lifting the weight for more than an inch, could do 10lb. If I bench and my elbow clicks on the first rep, making my elbow unstable, there is no way I am getting a second rep, even though if my elbow doesn't click, I could do 20 reps. I was trying to hang from the chinup bar with one hand, no way I could do that, then one day I could hang for 20 seconds either arm. Was like some pathways in the brain shut down and others opened. Strength training seems like rewiring the brain. At some point you don't want to further change your brain, I would think. I do believe what you are explaining is simply just rewiring the brain, which is fine, until something goes wrong, the brain should be rewired as you get conditioned, not forced.

Would it more effective I stop a few reaps prior to failure, but also do the reps slowly? I ask because longer time under tension improves strength, right?

Yet when people have bad joints and can’t increase the load safely we teach them to slow down the tempo…. How do you square that circle?

Very interesting, supports dr mcgills methodology of doing pull ups. Doing loads of pull ups but only 1 at a time. Means they're still explosive for each one

As a fellow powerlifter I do think there is value in going to rpe 9 / 10 to learn how to grind out reps. When you Max out it will be a grinder. It is a skill to grind it out. 90% and 100% are way different. Just my opinion.

Yes, I try to do my lifts fast, longer rest and go again. The question is, how heavy do you know how to lift? I guess you go to failure occasionally to test it. I am so old and weak frankly I am happy if I can do five reps at puny weights.

This is like fast twitch muscles right? Using "explosive force" (doing it fast)

Noob here. What happens to the body when it gets stronger without much hypertrophy? Meaning, what happens strutcturaly to the muscle, joints, etc? Is strength a combination of factors or is it something isolated?

OK - So for Strength, 6x3@RPE6 is better than 3x6@RPE9. But what if i don't have time for 6 or more sets? A more relevant Question is: Are 3 sets of 3 fast reps better than 3 sets of 3 heavier/slower reps? So 3x3@RPE6 vs 3x3@RPE9.

Going from a bodybuilding show to a powerlifting meet are incredibly different training styles. For example benching 5 sets of 8 is typical bodybuilding in a pyramid style. Powerlifting could look more like 5 sets of 3, with none of those slow grinder reps. My hypertrophy result is similar, but my power seems to go way up, training with speed, low reps and weekly increases in weight.

In this study do they do a Deload before testing? Certainly the failure group would accrue more fatigue, I definitely agree exercises with awesoem reps throughout will be more stimulating with good volume but, if we don’t have a good deload for a group who should be extremely fatigued it could very well scew results.

How does this relate to genetic potential? If all of this terminates at a person's genetic potential then is this more about the speed with which you reach that potential? A person doing everything perfectly reaches their genetic max a year earlier than someone who takes a less optimal approach, but in the end, given another year or two, it all equals out?

it depends of how often person is training. If you train muscle group once a week you only get results with maximum reps of weight that you can control. Big weights only offer bigger possibility for injury

Everyone should know by now the difference between hypertrophy and strength training.

what about training to failure for hyperthrophy ?

yep the first reps are the most effective for strength, not the last, as long as you use fast concentric (max force)

Don't train to failure, train to success

If you can do 500 for 10 shouldn't a one rep max be closer to 650 or are those calculators that far off?

Heavy single combined with low rpe volume work done with as high force production as possible? Congrats on inventing conjugate

But wont building muscle maximize force production also? Long term, wont you jeed to build a lot of muscle to maximize force production?

What's the first law of thermodynamics

Yes, as with everything there’s nuances.