The Science Behind Training To Failure

#TrainingToFailure #Research #Biolayne

[ArataTV]

I can already feel Coach Greg coming for you.

[tasikmayuddin]

I would recommend training to absolute failure once in a while, to gauge what it feels likes to be truly 1-3 reps shy. Many people perceive 5+ reps in the tank as 1-3 reps. Side note, if it's the last set of an isolation exercise, just go to failure.. It's fun!

[KnuckleHead]

I agree with this cause I’ve noticed when actually training to complete failure which I used to do quite often my recovery was compromised greatly so I’ve been implementing this other way of stopping shy of failure and so far it’s been better on me

[starlitshadows]

I used to train every set to failure high volume. I really only lose 2 or 3 reps after most failure sets. Had my best results that way but it can burn you out over time. If I trained that way now I'd alternate with periods of low to no failure. But I prefer to either stop a rep or two short or use failure on the last set or two of an exercise now like you describe here. Feel better over all with less issues.

[dr.faisalfakih]

My problem is not really being sure how close I am to failure until I get there...so I end up just going to failure every time

[Leoparavivir]

Thank you Biolayne. Greetings from Colombia, South America (land of the best soft coffee in the world).

[code]

bro I can't *not* train to failure I go to failure every set or else it feels like I am not trying. I also train vertical loading style so I do one set of each exercise then go back to the beginning and do it again like a circuit except it's total body and hypertrophy based. So when i do squats a second time, I can still use the same weight and get very close to the same reps.

[boblangford]

I like taking every set to failure but keeping good form. I don’t force bad reps. I’ve already injured myself from overtraining, so I’m very careful now with technique.

[billyyousaf]

Hi Layne,

Absolutely brilliant video and I really liked the clear explanation.

Thank you for making the video.

Cheers,

Billy

[michaelburt]

What if you lowered the weight for each set? For example say you squat 300 for 10. And then 295 for 10. And then 290 for 10. Rather than doing 3 sets of 295 for 10?

[GuidetteExpert]

The reason why the studies show different results between people that trained to failure is because they dont take tempo in the studies. We that have been training for so many years and many top Sport scientists have been surprised that it is not spoken enough about nore do many trainers think about the importance of tempo.

[naniv]

For example if 20 push-ups is the most i can do in one set... And one set is all i do in a day...i do that everyday..slowly see if i can push myself to do more reps ....what works for me is doing one set until failure....but do it everyday...

[AdamScottfit]

In terms of compound lifts, taking them until absolute failure makes no sense unless you are a powerlifter, even then, likely only beneficial periodically. Yes, the CNS fatigue BUT even more importantly, the chance of injury is extremely high! I feel taking 1-2 exercises until complete muscular failure each session is fair but if training a muscle more than once a week, probably not 'necessary' every session.

[jpzsports]

Hey Layne, thanks for the video. Would love to have you post a video regarding your thoughts about "effective reps".

[samkelton]

I take most lifts to the very last rep. I don’t do this on legs but on chest shoulders ect... I don’t do a whole ton of volume. I’ll do 5 or 6 sets of bench and incline press and I’m spent. Have got good gains and strength from it but I feel the recovery part as I’m older now

[foxdogsst]

I find it hard to believe that if you take 1 set to complete failure. That doing 3 sets at less intensity will have any different outcome. Too much Volume will have the same effect as too much intensity. Multi sets (same weight ) always seem to result in a declining outcome. Ex. Reps per set 12, 10, 6, etc. Why not just do 14+ on first set ?

[bodyproject]

As always Layne another great video 👍.

As Layne says CNS recovery is a factor, first you must consider that it is hard to hit true failure on certain moments because they cannot be effectively spotted.

Only the working set of any given exercise need to be taken to true failure, True failure in all 3 phases of strength signals adaptation to get bigger and stronger.

Don't wast time on' any more sets once this is archived and aim to get to your working set in as few sets as possible, warm up proficiently to prevent injury and to prime your body and mind for maximum intensity.

I recommend TUT over CAT for true muscular failure rater than acceleration failure for the best results in Hypertrophy.



Craig Lee

[adamrobbins]

I don't understand this phobia of training to failure. Like if you do those 2 extra reps, suddenly your recovery is massively compromised? People who say this always seem to have a program to sell.

[vinnytucks]

I tend to go to failure on my last set.

So, sets 1-4 are close but not quite to failure. 4 might be a rep shy but set 5, my last set, I will train to failure and beyond. That usually means drop sets.

One thing about that coach Greg points out is that it depends on the training age. Newbies should not train until failure. Intermediate should start flirting with it but advanced people would be better served to use it more often.

[ajramirez]

My approach is that on the last set of whatever exercise I'm doing I'll train to failure. Because I'd hate to train to failure on every set