"Like everyone else, you want to learn the way to win but never accept the way to lose. To accept defeat, to learn to die is to be liberated from it. So when tomorrow comes, you must free your ambitious mind and learn the ART OF DYING" - Bruce Lee
I train alone. On compounds, I go to technical failure. If my form is compromised, I stop. Isolation exercises, I go to absolute failure. Much safer and less prone to injury in my opinion.
@@greenflameproductions6535 The advice I've seen for compound lifts in general is to go to where you form starts to fail, and then stop. Unless you have a spotter then you would want to aim for like 8-9 RPE (have 1-2 reps in the tank).
To know if you genuinely reached muscle failure, imagine that someone is offering you a hundred dollars to do another rep. If you can do it, you still have gas in the tank.
it's not simple; it requires knowledge of your body that you gain over time because you have to overcome your body's instinct for self-preservation. It's like trying to punch yourself with full force. Your body says, "Nah, it hurts me," and holds you back.
I usually go to about 6 - 12 reps. If I hit 12 reps I increase the weight and try to maintain an average of about 8 - 10 reps. When I hit the failure point I try to hold the weight in position and either force my way through it, or hold it as long as I can before my muscles give out.
@@fernandomota669 I get that too, some exercises always feel like there are a few reps left in the tank. For those lifts I take the advice of "stimulate don't annihilate.
I am trying to hit 12 reps every time. When I am comfortable enough, I am adding weight and trying to hit 12 reps again. I am using this strategy on almost every exercise, but with different rep ranges. For example bench press and squads 12 reps. Dumbbell curl or leg press 20 reps.
How many sets are you guys doing? I'm less flexible with the reps, but more with the weight, so if muscles start to fail at say the 5th rep in the third set, I would lower the weight to hit 8 reps - I might consider being more flexible with the rep count though
Yes for me personally reaching failure on lying hamstring curl is so sudden. The last rep is difficult but I feel slightly confident enough to go for one more and suddenly it doesn’t move a mm. I don’t have this issue with seated hamstring curls
@@callmeam1r_909It could be that the range of motion is higher on lying curls thus failing mid-rep. Although on seated curls hamstrings are stretched more. Both are good
@@callmeam1r_909when that happens dont finish the set take some deep breath’s but don’t completely cool off. Take a couple and then hit another rep. When i do this i realize i have couple more in my tank with good form as well
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I have noticed that mentality thing, it's really powerful. If I start with the expectation of doing a determined amount of reps, by that point going beyond will feel very hard, but if I had settled for a higher goal, it will be very much possible
You should also keep in mind that this is the best practice and If you feel the tension that means you are still doing the work. Do not be discouraged if you don't push yourself too hard. Consistently working out is a lot better than 1-2 months of full of best practices.
My method for training to failure is simple: 3 sets, fail on the 3rd. So if I'm benching 3 sets of 8 reps and the 2nd set gets close to failure at 8, on the 3rd set I'll maybe fail at 6 reps. But on my next chest workout (which is 4 days later on the push/pull/legs split), I'll maybe get 7 reps on the 3rd set. Once I hit 3 full sets of 8 reps, I aim for 3 sets of 9, probably failing at the 7th rep on the 3rd set. Next push day I try to get it to 8, then 9, then on to 3 sets of 10. When I can get 3 full sets of 10, I increase the weight. I'll start at 3 sets of 6 or 7 and do it all over again. This has worked pretty well for me so far.
@@lemonicedteapls That's the whole point. That's where you can see yourself getting stronger - your reps on the 3rd set will get higher and higher till you're ready to up the weight
You technically can go more, depending on the exercise. DB bench press, for example. If you failed doing 12 reps with 80 lbs in each hand, you could grab 60lbs and keep going, then 40lbs, etc. Repeat all the way down until you can't do anymore with whatever weight you ended up with. Basically a giant drop set. Used to do them with cable tricep pushdowns. It was a killer finisher at the end of a workout.
@@chopwoodcarrywater49531 what are the chances, i just tried this cable tricep pushdown dropset at the end of my excercise today! it felt amazing, after each set id drop it 5 lbs and try another few reps. the burn was insane and the pump was the best ive had yet
@@chopwoodcarrywater49531yeah but some people don't want to spend half an hour on an exercise. I do that with dumbell skull crushers but only lower the weight once
That bonus tip is what I've been missing when doing reps til failure. I usually just rest for 3-5 seconds max and try for another rep when I feel like I've reached failure.
I’m going to add a few things to this. It’s also been show than 3 sets to failure per muscle failure is enough to stimulate adequate hypertrophy. Not every set needs to be taken to muscular failure, a few feeder sets at 2-3 RIR should suffice
I’ve been watching fitness videos for 5 years, and I thought I saw it all. But I can say that this video has actually shown me something new and informative. Thanks!
What a good video. All of us probably develop ways to check ourselves. One of mine is to go up on weight for the last set. If I do even close to the rep range I've just used, I know I've been cheating. But we all will have our own ways.
In exercises that do not use a machine and has a risk factor I'm careful about bringing myself too close to failure if I don't have a spotter. If I can't lift the bench press bar off my chest at the last rep and none is near me.. Tough luck,happened to me once and had to take the bar on my chest for a while before I got the strength to push it back up.
The best way to make sure that you've reached failure no matter what? Take every isolation set into what you think is failure, then do partials on the lengthened position, then do a drop set, then do partials again. If you haven't truly failed yet, I don't know how you fail at failing.
Negative failures are underrated. After you fail, cheat up and fight hard for every inch down. Finish your last set with one of these, see how you feel.
You should also mention the negative side of the rep. If you can't complete a certain rep anymore like dumbbell presses, simply try to at least control the dumbbell when it comes down. Pressing is obviously to much, but you can control the weight when it comes down. The implementation of this final rep also leads to more muscle soreness.
Oddly enough, I went to failure on my hamstrings and they hurt for 2 days until I went back to the gym and cooked them again. I think they decided it's best to pretend to be good, just in case I decide they need another helping of hurt😂
Even if ypure not training to failure in reality if you aim to you will most likely stimulate enough growth to make progress which is the ultimate goal
3 tip that helped me. 1. Time your reps. Say you can do 16 squats Rep 1 should take 4 seconds. Rep 8 should take 4 seconds. But rep 13 or so is slower. Say 6. Rep 14, 8 or 9 s Rep 15, maybe even 15 seconds. Rep 16, 30. Maybe you could wilpower out a 17th rep that lasts 45 seconds. But rep 15 is close enough. For rep 16 you need everything perfect. Tip 2, form failure over muscle failure. If you do a push up, and you need to change form to complete it, you're done. There is a muscle that has failed and you are shifting load to another muscle. Form failure is muscle failure. 3. Do an amrap.
That first tip was the most unnecessary redundant unrealistic garbage I have ever heard in my life I pray to god nobody actually takes what you said serious
100% !! I personally find the best for me to start a workout with the hardest compound exercises to exhaust my muscles. Then using "dropsets" so easier exercises/lower weight and isolation to push my muscles to their limits. If you choose a rep range of 8-12 for example. Then to me it simply means: If I cannot do 8 -> Lower the weight. If I can do 12 -> add more weight. I generally like 3-5 set ranges for weights.
I started doing 4 sets and training to failure recently and was making good progress. But now I've damaged both my elbows Gonna be a lot more careful with that from now on 😅
I damaged wrist + shoulder For like 4 months it just won’t heal! This week got busy for like 2-3 weeks now it healed sooo much I can’t believe I was tearing it, expecting it would might heal in a 1 day off
@@mshklh2099 You weren't tearing it I don't think, it must have healed by now. Please look up John Sarno and his stuff, it's helped me defeat chronic tendonitis
Regarding failure on compound moves, In my experience it is easier to reach if the compound is performed on a machine, like for example a horizontal leg press (way safer than a diagonal leg press)
I think people should only go to failure at the last exercise > last set. If you fail your first or second exercises...changes are you are going to be tired and only put up junk volume. Get near failure (1\3 reps) and go failure on last set before you go.
@@reichelitis6468 You know what your saying is very wrong right? When you go to failure in ur first set litterly all ur upcoming sets will be junks. Especially if u do alot of volume aswel.
I often feel like my weak cardio abilities force me to stop an exercise before my muscle reaches failure. Thats why I can only recommend doing some cardio from time to time as well.
would love to hear you (in that specific video) conecting the dots of speaking of another topic: "how close to failure should we really get to build muscle optimally" and since it isnt complete failure, do we really want to push that far? esspecially as a begginer, as a perosnal trainer i suggest trainers to try and etimate an RPE of 8 and once a workout on an isolated movment go to failure after trying to estimate a rep count, they all end up breaking it obviously.
I've learnt that optimum stimulated muscle growth can be achieved without going to failure, there are youtube videos explaining how getting between 1 and 3 reps short of failure, creates a similar stimulation over the next 2 days, without the risk of strain or injury brought on by complete failure.
Another tip is train with a partner if you can. Just because you're failing the concentric doesn't mean you've hit muscular failure. If you can have someone help you with the get the weight back up but you can still lower the weight aline under control you could get closer to true failure.
You kind of missed the most important aspect of failing: Recovery. I know it sounds like a completely different topic but the two are very much directly linked. If you go to true failure you need to rest longer than if you only go a few reps short of it. Additionally if you do drop sets where you go to failure and then lower the weight so you can go to failure with that (the bonus tip he gave at the end of the video) you have to rest even longer. And I don’t mean rest time between sets I mean rest times between workouts training the same muscle. So ultimately your proximity to failure should directly influence how long you wait before training that muscle again, and that is the most important aspect of training to failure because many people watching this who aren’t yet going to failure might just try it without changing how often they train the muscle, which will lead them to negate all benefits by training again too soon.
How often should I train to failure? Do I do it every set for each exercise? The last two sets? I'm pretty new to the gym so I have no idea when I should do it
Heavy rep failures feel LESS painful because you have more to give. If you fail at heavy reps, a spotter can slowly give you more and more help to allow you to squeeze more and more out of your muscles. Drop sets allow you to fail better and without a spotter. I've tried it and even though theoretically, I make more gains with a drop set, practically it sucks. It lowers your workouts in a week to 2 to 3 days max. Even though it's more efficient and effective, it's super hard to maintain lifting consistency this way.
I was training to failure for a long time. I changed up a bit and pulled back by around 2 reps and found myself able to lift a lot more weight toward my last few sets.
I Mix rep ranges inside every excercise. First set 12+ Second 8-10 and the Last 6 . I Increase the Weight from Set to Set. It increases my Strenght and Muscle gain really Well.
I have a question, what if you exercise and practice cardio for 3 days in week and other three days you focus on speed training and cardio and have one rest day, will that affect your gains?
Oke, it's just me or are ya'll curious how this guys phisique looks like. I'm just saying that his mind is full of knowledge so I would assume his a unit too
I love the feeling when i get my triceps to absolute failure. Meanwhile, i hate taking my biceps to failure. It just hurts in an unpleasant way. Same with my hammies vs my quads. Love burning the hammies, hate burning my quads.
One more tip: Do partial reps & Iso holds Once you cannot do full repetitions, continue doing half-reps, and/or isometric holds in the contracted position, until those are also exhausted. The contracted position and the eccentric are much more important for muscle breakdown and growth than the lifting of the weight
depending on your level you should not do that, but you should try to come close anyways. maybe stop when your rep slows down significantly or you can't keep good form
4:29 is that possible ? I mean is it meaningful or can it just be an underestimation of 1-2 reps? What I was thinking is it possible to underestimate your strength so much that you lift for example 10 kg less?
I hit "failure" on compounds at the point where I have to sacrifice my technique to lift the weight, if I twist and stuff I might be able to squeeze out an extra rep or two. But it's not the case
The best way I reach failure is by getting to "failure", then taking a 5 seconds pause and a deep breath, then proceed to do 2 or 3 reps, take a 10 seconds break and do another 2 reps (or half reps)
Best is to have about 2-3 friends around when your hacksquating screaming LIIIIIIIIIIIIIIIGGHHT WEEEEEEEIGGHHHT. WOOOOOOOHOOOOOO YEAH BUDDY 💪💪💪💪that will get you to failure the best👍
I put no clips on the bar and bench press until the bar falls on me then i wait 2 minutes and try again, inclined dungbell press i just go until the weights fall on me, I've gone from 60kg bench press to 85kg in 2 months, I'm 5"9 180lbs
Something that i think is obvious, and is that, with how much weight one must train to reach failure? For example: I use 17kg on barbell bicep curls, i do 10 reps +1 rep where i keep the weight in a position where i can feel the muscles working for 10-15 secs, the thing is, if I do not do that, i do not feel like i reach failure, if I do 17 kg but to failure, I'll propable do between 20 and 30+ reps, so it brings to the quiestion again, with how much weight one must train to reach failure? Obviously, it depends on the person. I feel like 17kg on barbell bicep curls is kinda light to me, but if I increase the weight, i cannot get more than 5-8 reps
What do you think about the recent researches indicating that muscle growth between keeping 2 RIR and training to failure is the same and it will just make you more fatigue and struggle in recovery without a big effect?
Well what he's talking about is how most underestimate what failure is. He says even more experienced lifters underestimate by 1-2 reps, therefore going for failure for most is fine because they are in that range of a couple of reps shy of failure. Just my thoughts
What about multifailure? Or whatever it can be named I've seen in some video where The Rock fails, then lowers the weight and fails again after doing some reps. And repeats one more time with a lower one.
the other day i tried to see how far i could push my biceps when doing curls. normally 30 is when i start getting tired and stop. this time i hit 70, and thought i can’t do it anymore, but i kept doing it till i hit 100, and then suddenly i got a burst of energy and felt like i could do so much more but stopped cuz i didn’t have time 😂 it’s that david goggins energy man
I just get so worried I'm gonna hurt myself tryna go another rep. Like fuck my back up or something, probably stopping me from reaching true failure but i do try. If something feels a tiny bit off though I just stop once I'm feeling like I'm almost at failure.
isn't the definition given to what failure is basically a misconception? since failure is just about failing to do something in a standard way, usually ROM given technique is proper. basically just a task failure, instead of that.
