Great advice for a while I was 6 days a week every set to failure now it’s just 3-4 days one set to failure the next two close proximity to failure, strength has increased since then.
When I train to failure on most compound movements or lifts, it totally fries my nervous system. I literally feel like I have mild flu for days afterwards, and I become physically useless whilst recovering. Everyone is built differently and some will get away with it of even get benefits, but if you're someone who's got other things to do outside of training (e.g a job and family) it's probably not worth it as a regular thing.
Have you considered you’re just doing too much volume? 0 RIR sets are much more potent, just look at the difference in performance drops. Just 1 set to 0 RIR does more much damage than say 2 RIR 1st set, 1 RIR 2nd set. Evident by the fact you’d be able to get the same number of reps 3 sets in a row
I train to failure pretty regularly and never have felt this way. If I do I know something is wrong with my nutrition/recovery. Training even hard training shouldn't make you feel shitty
Evaluate your diet mainly magnesium, salt and protein are other contributers to this. I train past failure everyday with training and very physical job and busy life, rarely sit down unless i'm going to bed or driving somehere
I think a lot of people who train close to failure, don't realize that they're capable of doing more reps than they know. You gotta push your limits to grow. In all aspects of life.
I think there should definitely be days here and there where you fully train to failure but it should not be every session, I think it can be very good done in moderate amounts but doing it every time is begging to get injured. Also, I think most of us are actually not that capable to train to that "complete failure" that will lead to those really higher risk of injuries, most people don't even have the will power to push that far.
@@moneymakinmitch8130 Same, I train to failure every session too on my last sets of the exercise with a large drop set and so far I really didn't have an issue. But I do think that as you get more advanced, you have to work more smart instead of hard. More weight generally will mean more risk of injury for your joints especially if you didn't spend atleast a few weeks with that weight and let your joints and tendons adapt to that load. As you go to intermediate and advanced, it's important to work smarter and more on your weaknesses rather than just increase volume and stress out your joints even more in order to keep progressing. I think as beginners we can get away with a lot of stuff, so basically what I am saying is a beginner, intermediate and advanced lifter will need to focus on different programs to get optimal results. Training to failure is something most should seek as most of us are below intermediate, I think after a certain point of progressing, you should cycle it more often based on how you feel on the day.
@@mkthefit7780 there's nothing wrong with testing your max on a given exercise everyday or often if your form is controlled and you don't try to cheat through you failed rep and instead fail due to not being able to complete the full range of motion. It's not necessarily the best way to progress due to insufficient rest periods but it's not that injury prone. The issue is when people to try to cheat through their failure because of their ego with momentum and breaking of good form, that's then you risk tearing a muscle or pinching a joint.
I completely agree. If you're going to failure every rep, you'll stop going to the gym eventually, either from exhaustion or mental fatigue. Going to failure on the last set on the other hand may have some value.
Not true. I'm going to gym more than 2 years and every other training i do each set to failure then with partials. Completely fine so far actively becoming stronger and bigger. PS Fullbody 3 times per week
This doesn't apply to everyone. I train to failure nearly every set i do with calisthenics to try to progressively overload. The only downside for me is that my form breaks over time in my attempt to get a new pr, so every 2 or 3 weeks, I do super strict form to failure.
Failure will get you injured because of the ego. Especially if you do not use a spotter. I stay in the gym no longer then 40 mins. Warm up and get to it. Consistency is King.
It has Value for strength, in the sense that it is good for hypertrophy. Thing is, there's a high amount of fatigue, which is why you shouldn't do it on compounds, but it's fine for isolations.
I go to failure just out of laziness. I only have the patience to do like 2 sets of an exercise, so if I go to failure my body will respond and I didn’t have to do nearly as many reps. Usually the weight makes the failure rep in the 4-6 range, so I am only doing around 10 really hard reps. If I’m doing calisthenics then it’s just holding the position until failure 4 or 5 times.
It depends.. For max strength id say never go beyond "technical failure", since its too risky for injuries and you will be too fatiqued too soon, for max strength you want to train the efficiency of the specific movement, Not Only one muscle. For Hypertrophy on the other Hand, especially for more isolated exercises, failure is pretty useful since the exercise isn't that fatiguing for your CNS anyways (fatigue isn't only generated through intensity but also complexity of movement) and you can therefore safe much time in the Gym with more gains. Just make sure you adapt volume with higher intensity (Not more then 2 Sets) and warm Up properly.
I perform to failure only when gauging my max once in a month or so. In my multiple set routine I train in 2-3 rep shy of failure fashion. I have a life to enjoy in the first place.
I've done these for years and would recommend to anyone. You get close to failure so many times in a short space of time, so efficient for hypertrophy.
Yeah but the opposite argument could be made that going to failure is basically giving it everything you had. And that that builds more mental energy and gives you that edge.
At 58 I try to better the reps compared to the last time I did the exercise, or maybe add more weight to the weight vest. I think you’re asking for injury if you older and exercise to fail. But that’s just me. Couldn’t do it without your advice tho, cheers. 🙏🏼
But Tom Platz said... Well may it was long ago but nothing changed he had the biggest legs even compared to nowdays bodybuilders who r on much more efficient steroids and take them in tons. So i dont argue with knowledge but its may about mentality of winner u get into after u achieved real failure and may because of confidence and kinda self hypnosis
As long as you train until there’s an involuntary slowing of muscle contraction during the set close to failure, it should be enough stimulus for growth
For a decade (from age 23 to 33) i mistook Heavy Duty Failure training concept of Mike Mentzer and didn't see results. Lately, in the last 4 years (i am 37 now). I switched over to higher volume Training short of failure always..my gains in strength and body measurements have been better in last 4 years than the last previous 11 years to failure
I train to failure on (almost) every single set, and i feel great all the time. It may be because im still young and spry, but going to failure never affected me negatively. Studies show that its at least more effective than NOT going to failure. But you do you, of course.
I completely agree with that, I do mostly bodyweight Exercises with Some dumbells etc.. I mostly pushed myself to failure(Every single Workout), I literally don't had the Strength to even Do some basic things at home after that workout and Mom was Always complaining about it... Now I changed it I only Goes About 75-80% and It makes me more active through out the day.. And My mom is happy now😂
First 2 or 3 years of serious weighted pullup training I went to RPE10 or failure on every set. For hypertrophy it can be good idea, for strength less so. Now, 5 years in I rarely do that. It blunts my performance noticeably. It is best to stay 1 rep shy of max and be able to do more sets successfully with clean form and good power (fast concentric). I boke plateaus that way several times.
Idk anyone would see and read this but my best advice to you to hit failure without out of breath feel like dying is that you should train heavy enough that you would fail mechanically (extreme example of this is giving all your might to push an super heavy object it moved but when you tried again you cannot anymore coz your muscle cannot produce same amount of force anymore your fast twitch fibers are short lived they are there to produce force as much as possible when difficult task has arrivedI mean like this but on minute scale of like 4 to 6 reps range) not biocally stressed aka endurance stress.
I think it can be good if you're lifting weights and have spotters. Get some good eccentrics in or partial reps if you are having a plateau on a certain lift or lack a solid muscle connection with a specific body part. Or you could just lighten the load. But always good form. I do believe the best bang for buck would be technical failure as far as safety, strength/hypertrophy, and recovery.
I think you should, sometimes, get to that type of failure. Just for the athlete actualy understands where his point of failure his. Somethink like each 2-3 weeks? Maybe once a month
So it’s better to , for example do 10 quit heavy reps which are preformed good and then you call it a set , rather than doing 13 or so reps with that same weight , whilst those last 3 reps where just half or 3 quarter reps
when i was younger i used to do that cos of all those motivational videos about how bad i want it and whatnot. then i'd get sore as hell for days and barely be able to workout in a week.
Leaving reps in the tank does nothing but increase the amount of sets needed. Notice how much your performance drops from a 0 RIR set vs a 2 RIR set. I stopped leaving more than 1 rep in the tank and that’ll be on the last set if I do. With this approach you don’t even necessarily need 3 sets 2 can be enough
I just can't feel good if I don't have that last rep that I cannot perform despite all my effort. It's like cheating if I do less. But not on technical compound movements. For squat and deadlift I always leave few reps in the tank, because it this case failure means injury.
everyone responds to failure differently. I'm pretty lucky as i can train past failure with drop sets for a whole session and then come back the next day with a different muscle group good as new
Get to failure first with single sets and hit the same plateau 2 weeks in a row to get your true failure number then start adding sets but only doing 70% each set.
i was watching a video a while back now on how the Russians train and i remember this lifter saying he goes to failure 1 in 4 times so 3 trainings he focuses on lifting heavy with form and then 1 out of 4 he goes all out .And we all know how well they are in the strength world
I think unless you really know your body well it's hard to find that RPE 10 without going to full failure. Most people would be able to do atleast 1 or 2 more reps if they were to given a million dollar for those extra reps.
I cant speak for anyone else but I have seen more gains working out to failure with less reps then I have to pre failure and I have been lifting for 15 years. Just saying.
The one thing I learnt is it's better to let go that last rep as it may cause some serious injury due to sudden movement and low stability It comes to the point of being greedy for more reps It's the volume of reps which stimulates growth not failure I didn't get any injury and gained muscle with this way
It's really not worth it. I hear some Russian lifters do more than 10 sets throughout the day (these are professional athletes) just to accumulate as much volume without failure. Regular lifters have limited time in the gym, so it's to feel guilty if you don't go all out in a single session.
Isometrics are best for minumum muscle damage but are slow to build strength , eccentrics are best for rapid strength building but at the cost of most damage so more rest is needed. Concentrics in the middle
Back in 1995, we had a trainer who made us (the volleyball players) and the football players train with light weights to failure once per week. It was supposedly some new science backed training regiment to make us better athletes. Now I knew this was gonna be bullshit, but I let it slide and participated. We ALL got weaker, and the football team got crushed that year. I was weaker going into track after a semester of that dumb sh1t, and my coach, who was an Olympic hammer thrower, had to put me onto a periodization chart to get my lifts back up to where they were prior the dumb training to failure that had been inflicted upon us. And that strength coach who came up with the training to failure scheme was fired.
The lighter weights and going to failure probably got you used to lifting lighter. Failure probably wasn't the problem. If you chose the right assistant exercises I think it's probably fine. Meaning it was probably the movements he had you training. If your going to use light weights and push them hard they need to be specifically tailored for other exercises. Going light with curls to failure for example will just tax the nervous system, and while with that particular muscle group it may get you a little stronger, it will also take time away from compounds like pull ups that you could probably just use a harder variation of and get better results over time. I can see why the programming itself would end up negatively effecting you simply because you're taking time away from more beneficial things. Light weights can be beneficial if it's used for conditioning but it's better to do stuff like that on days in between training in my experience. The movement should prime the body for harder lifts while pumping bl00d in the joints for recovery. Fifteen minutes or so is all that's really needed and it should boost your real training session making it go smoother. Failure isn't even needed on every set when doing this, but the last few should be a struggle for sure.
Someone explain the whole “rpe” shit. Someone told me it means how many you have left in the tank, first of all how would you know how many you could get, secondly so an RPE of 10 seems so ridiculous, I’d be using like 20kg dumbells for bench press lol
Fries your nervous system?Bro,that is such a bs..Take a look on all the heavy lifters out there,you think they got big by staying in the comfort zone?You either go hard or go home,no in between.If you’re doing it for the health purposes,sure,no need for that,but if you train to get big and put mass,go to fucking failure every rep or don’t go at all.I jumped from struggling to bench 70kgs to repping 100kgs in less than 5 month with the “no pain,no gain” mentality.Cheers👊💪
What dictates on how intense you should train is your personality and how truly intense you can train, as simple as that. You will have a natural inclination towards a certain type of training either way. Some can go high volume, some intensity, some can mix both, some may have this very precise window of what they do and etc. There're no absolute rules, only reccomendations.
I think training to muscle failure is better for enhanced individuals not for naturals, thats why all the OG enhanced bodybuilders recommended it cuz it works for them, it cannot work for the majority of natural lifters because they will have muscular and CNS limitations. And training to failure on a regular basis is really not sustainable for everyone, it just destroys your body beyond the point of what your body is naturally able to recover from. Training to failure is just overrated immensely.
This is completely incorrect. The vast majority of people train because they want bigger muscles, and if you want to continue making gains past the first year of working out, you need to be training to failure
Strong disagree. As long as you re in a safe space when performing an exercise i think is very beneficial to train close, to, and beyond failure. Altho not 100% of the time i think a vast majority should be with very intensity as long as you dont injure yourself.
@@mkthefit7780 No, it doesn't. Science has always shown training to failure always showed more growth stimulus than not training to failure. You just need to decide if the increased stimulus between 2RIR to 0-1RIR is worth the injury risk and that depends on your form to begin with. If your concentric and eccentric are very controlled, you can continue to failure as you will be limited strictly by your strength and nothing else, there is actually very low risk. The problem is either when people have poor form to begin with or pitch in momentum on their last reps to cheat through their failure. At that point, you've reached failure for the given exercise but you are trying to break form and utilitize other muscles to lift the weight, that's mainly how people tend to get injured.
@@GeorgesonOfficial yes, this. We need to learn to train hard with minimal break form. We need to learn how to grind through reps. As long as the load is for your level, the form is good, you control the eccentric and concentric parts of the exercise, and there is minimal risk of injury, we should train really fucking hard the majority of time. Its a skill you aquire in time
