Should You Train to Failure for Muscle Growth? (New Study)

Training to failure is one of the most debated topics in the fitness world. But what does the research say? Is training to failure essential for muscle growth?

A recent 2020 study by Lacerda et al. explored this. 10 untrained men had one leg assigned failure condition, while their other leg was assigned to non-failure condition. Both legs were trained with the unilateral leg extension for 3-4 sets with 50-60%1RM, 2-3 times per week for 14 weeks. As ecpected the failure leg trained each set to failure, while the non-failure leg kept roughly 3-2 reps in reserve on the first set, 1-2 reps in reserve on the second set, and 1-0 reps in reserve on the third or fourth set. Cross-sectional area of the rectus femoris and vastus lateralis was measured before and after.

What the researchers found was that both conditions similarly increases cross-sectional area of the rectus femoris and vastus lateralis. In other words, maintaining a few reps in reserve (around 3 or less) produced similar results to training to failure.

When looking at the rest of the research, the study detailed in this video seems to summarize it quite well. Keeping a few reps in reserve (3 or less) seems to produce similar results to training to failure. But keeping a higher number of reps in reserve (roughly 5 or more) seems to be inferior to training to failure.

However, a major problem with the current research is there isn't enough research looking at trained individuals. We already know the training responses differ between trained and untrained individuals. It's possible, trained individuals may on average respond similarly to maintain a few reps in reserve and training to failure. But it's also possible they respond better to training to failure or even maintain a few reps in reserve. We unfortunately just don't know at this moment.

Something that is important I mention is that a lot of people underestimate the number of reps they can perform. In other words, many aren't good at judging how close they are to actual failure.

A 2017 study by Hackett et al. demonstrated this very idea.

81 adults with varying training experience, performed 5 sets on the chest press with 70%1RM and 5 sets on the leg press with 80% 1RM. With these loads on these exercises, you can typically perform 20 reps or less. During each set, participants were stopped at the 10th rep and asked how many further reps they think they could achieve. Then the participants immediately went back to performing reps to failure.

Looking at the results for the chest press, it's clear to see that participants underestimated the number of reps they could perform. For example, it appears that it was common for individuals to feel they could only perform 5 or 6 more when in actual fact they could perform 10 more. This was the same story for the leg press.

This is important as if you were to train with a few reps in reserve, you might underestimate the actual number of reps you left in reserve. Given this, it might be a good idea to occasionally train to failure, so you consistently remind yourself of how it feels to go to failure. thereby helping to keep you more accountable when you do leave reps in reserve.

The context of the particular exercise you are performing may also play a role in determining how close you train to failure.

With multi-joint exercises, such as squats and bench presses, maintaining correct form is integral to not only minimize the risk of injury but to also efficiently train the intended muscles. For some, especially beginners, taking multi-joint movements to failure can result in the breakdown of form, mainly due to fatigue causing a lack of concentration and awareness. Therefore, it may be a good idea to maintain a few reps in reserve with such movements.

With single-joint exercises, such as bicep curls and tricep skull crushers, there isn’t as much of a skill component with them. Therefore, fatigue is likely to have minimal effects on form (unless deliberate swinging or cheating is involved), and so training to failure is viable with such movements.

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Music: Ruck P - A Tribe Called Tenz
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[HouseofHypertrophy]

Thanks for watching! Let me know your thoughts on the video. Also, If you enjoyed the video, it would honestly help me out a ton if you share it with anyone else who may like the video 🙏

[ChessCarnival]

As a follower of your Twitter account I'm happy to discover that you are here on YouTube as well!! Very nice content and presentation! Congrats

[RunwithBrad]

Neat format for your content!! I like the color scheme

[joachimjustinmorgan]

I like a bit of both. Squats, Front Squats, Deficit DL, Snatch Grip DL, Plate loaded Machine Bench Press, and Plate loaded incline BP, are all lifts that I train to failure, or very close to failure (RPE 9.5-10) for only 1 set. Lat pull down, reverse grip lat pull down, cable rows, machine rows, DB bench and incline bench, leg press, leg extension, and all of my arm exercises are lifts that I do for multiple sets. Most of those sets are just near failure, but maximally to failure.

[jonahanderson]

One thing to note is that the failure trained group was given the same amount of rest as the non failure group, and when you train to failure you need to rest longer. I still haven’t found a good study on failure training yet

[JohnDoe-fzhz]

The question is when do you really hit failure? For example, you can do rope pushdowns with a weight you can do about 10 reps and you push out a few more until you can´t do a full and correct rep but after a few minutes of rest, you probably can do the same amount. Is it enough to hit failure once and move on to the next exercise or should you push through until you really can´t do any more moves? The next thing is if you really destroy a muscle you need at least one or two days off to recover. So if you really want to train hard and hit failure that means you can´t work out each day. That way of working out can also be exhausting for the vegetative nerve system which also needs time to recover and often much longer if it´s really overused. So finally would be a mixture of both the best way? Hit failure once or twice a week and keep a little in the tank on the other days?

[shamrock]

I do a full body 1 set to failure per exercise. 5 second concentric and 5 second eccentric. Tough workout. No rest between sets and exercises. I do 8-12 reps. Doing it for about a month now twice a week and I feel and look great. Must go to absolute failure on each set. You must rest as many days as needed for full recovery and growth.

[ebrahemabdelhakem]

Based on your video on reps and loads you mentioned that in order to activate more motor unit specially type 2x and thus more mechanical tension you need to go as far as you could ( ie failure) so how non failure is superior ?

[jimjam]

so, with failure style, would you do a video on if 1 set to failure per exercise in a given workout is comparable or more favorable for hypertrophy (or even 2 sets) vs multiple sets of failure per exercise (3-4-5-6)? and how many sessions per week? compound vs isolation? some "hit" people claim all you need is one "true" set to concentric failure, whether it be heavier or lighter loads. also, if going to "true" failure, especially with heavier loads, can be over taxing (straining) on the cns to the point of requiring longer recovery time, meaning you can only workout once every 4-5 days, sometimes 5-7 days. maybe all of this could be one or maybe two separate videos. i have my experiences with all of it, i would like to hear what you/studies come up with, very interesting and curious.

[rmcgraw]

Training to failure strengthens mental fortitude more than non-failure. The brain is a muscle too.

[johnhell]

Great video, with a highly informative content and top notch animations.
Any planned videos about body splits & recovery ?

[jaredheath]

On bench I usually train to failure (always with a spot). But I know I sometimes stop on curls when I probably have more left in the tank than I think I do.

[cv]

I'm experimenting with 1 RIR and seeing how well I can recover

[thunderkat]

You can’t train to failure more than once every 5-7 days. If you do so, you will likely overtrain your peripheral nervous system and get bad results.

[Sztangislaw]

Very good job, keep going with strength training also :)

[beekey]

This comment contains nine words consisting of at least three symbols.

[highhplainsdrifter]

Leaving a few reps in reserve has been shown to be actually superior to muscle growth in this presentation & in others. How do you know if your close to failure??? Much easier than these studies "show ." When you're reforming a set you can feel your ability coming close to the point where you can't push it further & you can also feel & see your form starting to become sloppy. You've reached "that point" to stop.
The additional benefits of stopping a bit short of failure is less chance of injury, quicker muscle recovery, & less strain on the nervous system.
I've personally found stopping short to also allow more progress in upping my poundages.🤔🥸