How Lifting To Failure Can Kill Your Gains
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- čas přidán 10. 01. 2022
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Lifting to failure doesn't kill gains it is not having enough recovery time to repair that kills gains.
I used to think effective exercise was pushing to failure EVERY SET...I've had to dial back A LOT bc my body started breaking down and I have had so much difficulty recovering from workouts and developed aches and pains that really held me back.
You didnt recover enough
If you train to failure, u only need to do it 1 to 2x a wk. I mean TRUE CONCENTRIC FAILURE. Pair this with this type of hiit cardio: On an exercise bike, peddle moderate for 2min, the go hard for 20 sec, then repeat 4x. It's almost equivalent to 1hr of steady cardio.
recovery takes 4 or 5 days after one set to failure.and believe me it works...👍🏼😉👌🏼
You have to deload/take more weeks off more often when you train to failure
Late Vince Gironda who trained movie stars and was ripped stated The only person that can use ALL OUT INTENSITY IS THE SUPERIOR GENETIC ON STEROIDS .
With the appropriate rest between workouts, a reduction in sets & reps, and NTF/AR workouts mixed in, training to failure is absolutely effective over the long haul
Exactly its just commom sense !
@@paulhicks6667
Keep wasting your time buddy redditor
@@paulhicks6667 the bodybuilders and Olympic gymnasts and sprinters your referring to are almost all on ped's you can't base your training on them and certainly not a gorilla or lion
@paulhicks6667 The animals you mention are genetically programmed to have the muscle they exhibit. So not a good analogy
One of the benefits of working in a home gym is that I can’t realistically train to failure on say a bench press. So I’ve had to feel out where my limits are and now I can apply them across the board to all of my compound lifts
I highly agree and on the flip side benching in a home gym is a nightmare for ego lifters haha
You don't have safeties at home?
@@bigx5murfThis always use safeties. ESPECIALLY at home.
"You want to stimulate and not annihilate the muscle." - Leroy Colbert
-guy who had amazing genetics and was on steroids and didnt have to train as hard to grow muscle
@@imhopelesslyaddictedtofent4266 "Opinions vary." -Dalton(Patrick Swayze) Road House
@@zeroman155 “facts are facts” -Ben Shapiro
@@imhopelesslyaddictedtofent4266 Show me the facts that Leroy Colbert used steroids or stop tarnishing a dead man's good name. He always spoke against steroids and denied using steroids. If you know other wise, produce evidence or stop misquoting ben shapiro.
@@zeroman155 If you believe that hes natural then you cant be helped
I went to an rpe 9.5 basically ever set for the first 2 months of my training the effect it had on my immune system was the most noticeable I have never really been sick my whole life and I’m those two months I caught ever cold caught corona basically had it all once I started training smart never happened again the body is crazy and lifting wrong can severely damage us
Cut the volume and add intensity(failure). When i did that my cns thanked me. Only need 1 set to failure per workout per muscle, instead of 10 sets of junk volume which is more taxing on the nervous system.
I love this channel! Keep up the good work boys!!!
I’ve spent years spinning wheels. Read so much about not training to failure and leaving 2 reps in the tank, but then I can’t seem to reconcile this with progressive overload principle. Which ends up taking me to failure in the end , so I dial back a bit and then make no progress again.
This. On one hand I need to lift more to progressive overload. On The other hand I need to lift less so I don’t go to failure. It’s a contradiction
THIS all day long.
Progressive overload is overrated.
When strength is goal, do the 'slav style' - use weight that is challenging and only up the reps and sets for a long time. When it eventually gets comfy, load on a significant amount - at least +10 %, grind away and repeat.
With hypertrophy the pumping to failure thing appears to be a must. Only there is really no need to do heavy weights.
In both cases number of quality sets matter. 10 per week minimum.
That's literally me for the last two years. It's so messed up. Did you reconcile it? If so, how?
I've learned that you should periodically test your max on the exercises you plan to do for a given cycle. This way, you know when to stop your reps when you're training. It also allows you to measure your progress.
Needed to hear this today thanks! 🤘🏿
This is really great advice for the average gym goer
Love this channel
I think this is an EXTREMELY IMPORTANT conversation. The points made here are truly helpful for guys trying to make consistent gains in strength. Perhaps there should be a little more said about this.. Just sayin... Great video.💪🏾💯
Shut up
@@rosswilliams5740 u sound mad
I’ve actually worked out until failure for over a year now. Probably a year and a half, and I will say I’ve seen results forsure. The amount of muscle I’ve put on, and definition I see, is nothing compared to when I was doing 3x10 or 3x8. I don’t sacrifice volume, because if I do 200lbs on bench for 10, and then I do it for my 3rd set & only get 7. I drop the weight to 185 and do that until failure. Then I’ll add a dropset until failure to finish whatever workout I’ve been doing. I get about 5sets per workout, and although it’s mentally tough, your body and mind will adapt & you’ll start seeing tremendous results. Your size will definitely increase, and big muscles always = strength. You see guys with no muscles he strong asl, but it’s rare you see someone with big muscles be weak asl.
I will add, training until failure must be done the right way. You must put your ego aside, and not focusing on lifting heavy. From my experience, the only way it truly worked was when I sacrificed weight, and worked on the quantity of my reps. I could easily bench 225 for 6, but I sacrifice the weight and do 200lbs for 10, with good form and good mind muscle connection. Don’t think training until failure will work if you’re doing 3 rep maxes. That’s a forsure way to get yourself hurt. Leave your ego at the gym, and watch your muscles blow up.
I just started doing the Jay Vincent failure protocol and my muscles have never felt that type of tension and I’ve been training for 40 years. He does 1 set to failure per body part to momentary complete failure. You can do upper /lower or a full body if you can handle it. You use a weight that you can get 8-12 reps in a 60-90 second time frame. You then move directly to the next exercise until you complete your workout. I find it to be very effective and safe for anybody but even safer for me being 59 years old. You can’t do more than one set to failure per exercise or you will definitely overtrain. This workout is very intense so you will definitely need more recovery time. Only need one to two workouts per week. Great workout. You sound like you are doing the Dorian Yates style of failure which is also good but give this style a chance . You really can’t do a full body to failure doing the Dorian protocol, you would have to do a split body part routine because he has mor volume in his workouts. Try the Jay Vincent 5 seconds eccentric and 5 seconds concentric approach and you will see how difficult it is but you will get the best pump you ever had.
@@shamrock8561 Jay is very confident guy
@@fightpoisk sometimes he’s a little to confident and just shits on any other style of training but that is how he lures people in to listen to him like Jon Jacques with the X3 bar and bands.
@@shamrock8561 me too I've bought all his programs and seeing amazing results. I think these guys who say failure doesn't work aren't going slow enough
@@Vinfitcoaching I didn’t buy any of his programs but I do the workouts he puts out on CZcams. I can change exercises and different techniques that he uses in different workouts . Drop sets,eccentric holds and so on. Any form of strict tension techniques slow and controlled.
Been training to failure every set, and the gains seem to be coming every workout! Spent years NOT training to failure and all I ever did was get fat with minimal muscle gain.
Same here. As an advanced natural lifter, you really need to give the body a good reason to grow. Training like a pussy with alot of volume and high frequenzy, really dont do you shit. Maybe to beginger and intermediant lifters it works. You should train a bodypart heavy about every 5-7 days and maybe add some mini "pump" workouts allmost everyday, but the way these guys tells that only fullbody 2-3x week works, is just bullshit. Best thing Ive seen from these dudes are those mini workouts everyday, they really work and keeps the body in more anabolic state. Pretty much everything else in their programs you can find by googling 5 minutes.
This is a fact bro. I used to always stop multiple reps before failure and these last 8 months I've been training with intensity every set. It's definitely more fatiguing but the gains from this alone are undeniable.
Late comment but I agree. For naturals, training to failure is a must for muscle growth. If you are training to get stronger then it's more about technique and not going to failure.
But yeah training for muscle failure is a must especially if you are natty but I would caution training to failure on compounds unless you know you can fail safely without the bar killing you.
That is some great advice! Thanks for sharing your POV. It would be great to hear you discuss 'Grease the groove'.
Certainly guilty of the 'to the failure' dogma. I've always topped my max lifts after a week of pure rest due to traveling or otherwise.
So much wisdom in this video
I did the Jay Vincent HIT trying for about 6 months. I felt great in the beginning and was happy finishing in 30 minutes because you do 1 set to complete failure on each exercise. I did get stronger but I started going back to the 3-5 sets per body part full body workout and I seemed to put on size so I’m back to more volume training but only leaving 1 rep in the tank and sometimes doing the last set to failure on some exercises
Leroy colbert style double progression 3-5 sets full body every other day.
My first 2 sets I take it 1 rep from failure and then on the last set hit it all out to complete failure. Fatigue isn't an issue and the workout is effective as far as I can tell
Years age i traned with a powerlifting friend of mine and i was training to failure and he would start the training cycle with a weight on the bench the he had at least 5 reps in the tank and he just keept adding weight evey week at the end of the 6th week he hit a 500lb bench for 2 reps and i went from 350 to 375 i change to the same workout he was doing nit to failure and in less then a year my bench was at 475
In my humble opinion if your doing 2 Full body workouts A Week I Think Having one session be taken to failure is amazing
What about farmers walk? I think thats one of the few exercises thats good going to failure.
That's what I want to know, too
All things in moderation. While I agree that training to failure EVERY SINGLE SET, EVERY SINGLE WORKOUT is a fools errand, testing it several times during a cycle could benefit, if for no other reason than to gauge if your RPE/RIR is on point. As mentioned, many people are lousy at those. Also, while Metzner trained to failure, he also trained every 5th day, and not the same workout as the previous, so in fact he'd be returning to a body part every 10th day.
The benefits of going to failure outweight the benefits of high volume. U can cut enough volume to make up going to failure every set. When ur clients got gains from stopping their failure training all that means is they were under recovering(too much volume) take more rest and continue training to failure. Why not get the most out of ur lifts by hitting failure every set and tell them to cut out the junk volume which is killing their gains and cns
Great/important discussion guys, can help young people prevent a lot of injuries and promote training longevity as they age.
guys this shit is confusing, just train harder than last time but dont always go failure
What do you say to the HIT advocates who train one set to failure and claim thats enough? Because from my experience it is enough. I can get as sore from 1 set of chest press to failure than I do from 5 sets at moderate intensity. Being sore I’m aware isnt the key to look at for an effective workout, but strength and muscle gains definitely are and that’s what i’ve been getting along with good soreness. Just the right dose
A little late but if you up the intensity a lot you have to drop the volume to not fry yourself. Ofcourse some people can recover from going to failure multiple times in a session but it all depends on how much volume you do and how often you do it. The HIT advocates like Mike Mentzer recommended 5 to 7 days of recovery between sessions. If you do full body 3x a week you have to balance you volume and intensity.
@@privtprofile24 I agree. I train Tuesday and Fridays thats it. Tuesday is upper body. Friday is lower body. Wednesday and Saturday I’ll do active revocery by doing 50% weight just to keep the anabolic affect going. Its been working great. I get enough rest to recover, and I dont need any deloads. I have been gaining strength and muscle, slowly but surely. With no injuries
Somehow I realized this by myself but it took a long long time. I always pushed to failure because I was told to do so, but I always ended up on a plateu, and started to become weaker, my performance decreased, so I had to dial back to recover, and I usually did less sets, less reps until I recovered. Moreover, these were not just a simple plateus but I simply just could not breach certain weight limits in certain lifts. Suddenly I realized I did too much, I started to do consistently less, including not going to failure, and very quickly I could break my limits.
Thanks for sharing that brother.
Thanks for the info, im goin through this right now n have been for the past year. Unable to increase weight or reps on certain lifts
So you just overtrained amd figure out a way out of this.I see thay maybe someone should periodise failure training but get this, I haf the same problem with platues by not training to failure, started liftung to failure and the problem was fixed. So could it be that the problem was overtraining and not failure?
Mind pump should put more clips in these shorts again. Gives you a good example of the things there talking about.
lifting to failure is the best, only one set to failure every 4 or 5 days...
Failure works if you adjust the total volume for the workout. JP style of training is no doubt, the MOST effective waybof building max amount of muscle if recovery is good. That meaning sleep, food, supplementation, stress managment is on point. But the problem here is that most people train just to feel good and dont have a clue about any of these aspects. Sorry but failure training is the 🤴 for muscle gain
You all are misunderstand true HIT training to failure. When taking sets to failure and beyond, you have to draw back frequency and volume. Training to failure should be intense, infrequent, and brief. I train 2-3 times a week for 20-30 minutes each session and am in the best shape of my life. I do one working set per exercise with good form and cadence. Of course if you do a few sets to complete failure 5-6 times a week then yeah you’re gonna be fried and more injury prone. Risk of injury is only high if you train like an idiot with improper form. If you want to know how training to failure can be programmed properly then I’ll let you know
It doesn't matter which routine you follow. People grow on everything, provided that they are dedicated and consistent. And let that just be important with regard to the routine you choose. You have to be able to stick to the routine to be dedicated and consistent, so choose the routine that suits you, that is, which one you like.
That’s true. Over the years, I’ve tried different approaches emphasising different aspects. I have had better gains when focusing on increasing loads over time though. Heavier loads work best for me, even without going to failure all the time.
Underrated comment. Nearly 20 years of on and off recreational training, this is the truth. The best programming is the one you can most easily stick to. Add reps or weight very workout, add rest when you plateau.
I can re rack the weight and make adjustments if I feel I won't be able to but I usually don't have anything left after a set. That being said I rest 2 days in between a particular workout focus and I'm either increasing weight or adding reps. That's just how I've always done it.
What's also dangerous and deleterious to your body is performing tens of thousands of extra repetitions associated with higher volume /lower intensity exercise.
As a muscle or a physical system develops, it requires greater stimulus to adapt, thus inherently you NEED to rest longer between exercise bouts. The problem with volumized approaches is that you can get stuck in, in-between world where you can't have the intensity that you need because you're having to train with more frequency.
Yes, failure training needs to be carefully performed, but the acute risk is in part why it's beneficial. But also You can train safely to failure performing 3 seconds up, 3 seconds down. You will virtually never get injured.
It's also psychologically so much easier to wrap your mind around working out by saying, "OK just go into the gym and do 5-6 exercises, 1 set to failure with good form."
Instead of:
"Go to the gym, do 8-10 exercises, 3-5 sets per exercise and 8-12 reps per set. Oh and do it with decent intensity!"
Also just ask yourself next time you go into the gym and look around at all of the individuals in great shape, are they training easy or are they training hard?
Thanks for coming to my Tedtalk.
Truth!
I spent many many years, after being told, not to lift a failure.
Last 6 months I have taken up hit Jay Vincent style training. Best gains ever!! Even in my 40s! Si much bullshit out there I don't even watch most anymore. Studies all show the most effective muscle stimulating factor is level if intensity. That is only 50% of the equation, but it's the most important when talking the failure discussion.
The keyword though is "too often".
Because if you don't repeat another session before feeling completely recovered, then you are fine.
Personally when building muscle is the priority as opposed to building strength, I always go 5-8 sets till concentric failure, every 4-5 days.....
With movements that have great stimulus to fatigue ratio.
Because nothing can build solid, quality, long lasting muscles faster. For me personally.
However my personal goals being strength and conditioning oriented, I almost never train that way, still getting muscular.
Needed to hear this. 60 yrs old and made strength gains with lifting to failure but I am wore out fellas. What is the next step? You don't get specific about the fix. I do really enjoy the authenticity of your conversations.
60% max
Deload: A week of easy training
Or
Take two weeks off, come back hungry
Just use lighter weights but get closer to failure, don’t get to failure.
Lighter weights means more reps.
Try Dorian Yates advice on this type of training. Work a particular muscle to failure only once a week. TOTAL recovery is key to the HIT method. Example, I do my straight barbell curl with one set to failure on Saturday’s. I won’t do curls again until the following Sat. I’ve found that it works great.
On point
I think it’s good to do it sometimes but not all the time
although this is good advice IMO most average gym goers are not going to 'complete failure' and thus this info may make them think that they need to scale back their training when in reality they are not going hard enough to maximize gains.
Haha I love these MP tips 😂
There's a lot of context missing here. Yes, training to failure works if programmed the right way. It is only more dangerous if you are lifting very heavy, for low reps, and doing it quickly. If you are looking to build muscle and can work from a 5-15 rep range while in control of the resistance, you will be fine and provide a stimulus to grow.
For volume, there is a problem with how it is defined. Since we are working to failure, you want to pick a weight where you are going to fail somewhere in that 5-15 rep range (8-12 is kind of the place I pick for safety). If you do 1 set with a weight you can handle for all 15 reps and a rep cadence of 6 seconds, that is a 90 second set. I don't know many people doing a 90 second set as that is a lot of time under tension compared to most people doing 3+ sets. I'd actually argue that the 1 set was more volume (overall work done) than the average person doing multiple sets. If you do it this way, you would have between a 30 - 90 second set of time under tension depending on how many reps you complete while being safe and in control.
Doing a ton of sets isn't required to create a great enough stimulus. Multiple sets are great to learn the movement pattern of an exercise, but not needed for muscle growth. Not only that, but you save a ton of time doing 1 set to failure when done properly. The danger comes with people who try an do that 1 set as a max lift and try to force the weight up as fast as possible and don't control the negative.
Cherry picking the injuries between body builders is a very bad point in this video. There are a lot of body builders that get injured on high volume plans.
My last point is most people won't rest enough between workouts as they have been fed lies that you need to being training every day to see results. This is not true and may even work against you. Instead, workout harder than last time (thanks Coach Greg), make sure you get enough nutrition and sleep to recover, and only once recovered do you workout to failure again. This will keep your workouts time efficient, safe, and enough time to grow stronger for your next workout.
A great resource for this is Doug McGuff or Jay Vincent. Jay has a channel he is growing that explains all of the principles of HIT (Hight Intensity Training) with only doing 1 set to failure.
Thanks for your perspective. I train to failure, but I take maybe two days off between workouts, then when I feel my body has recovered I go back at it. I'm injury free thankfully
I recently started to go to failure in majority of sets and has given me better results than doing 3×8 or 4×6. The only thing to keep in mind is volume, you can't go all out like 20 sets a week in volume. It won't be worth going 20 sets a week to failure. I suggest if you are very high volume trainee then stick to RPE 7-8. If you are a low volume trainee like me (I do around 12 sets per week/body part) go for failure in majority of sets.
Very good
My first time going to failure on weighted pullups. "3 more reps" by my spotter. Now I'm recovering from Tennis elbow.
I think what the hit plateau people might not be doing is reducing volume when intensity goes up. If you are stronger after a break then you are probably overtraining. If failure training you must increase rest and reduce frequency appropriately
HIT is supposed to be programmed once every 7-10 days for the average person, that's why you came back stronger after your 10 day wake boarding vacation. That and wake boarding is probably great active recovery.
I'll usually go to failure at least one set. I'm two years into lifting. But I don't think I'm unsafe about it, I'm always quite strict on form and I do not screw with weights that are too heavy for me. I'm not there to impress people with how much I lift, I couldn't care less. Pretty much every guy at the gym lifts more than I do, don't care.
So far I've been doing a more-or-less body part split, or two body part split.
But I'm about to start a new program, probably full body 3 days a week. Looking forward to trying that out.
Do you got massive gains ? Do chicks want to lay on your chest ? Safe is for married men with fat wives that have sucked the fight and aggression out of them .
I do the same. I go to failure on my last set, but not at the expense of good form. When I can no longer maintain proper form, I am done.
@@still1204 are you Robert Frank?
When you go to failure “with good form” its not that dangerous though, right?
The premise is that even with good form issues occur because you deplete the CNS when you train to failure too much.
Having said that, many think they are training to failure when in reality, if they had to, could do more
I'm not saying I agree or disagree, just clarifying.
Makes sense. I personally train to failure twice a week. Upper body Tuesday, lower body Friday. In between I do a low intensity active recovery workout. It has been working great for me.
A huge caveat here is are we training for strength , or training for hypertrophy.. most of the convo here seems to be related to strength, where training to failure isn’t necessary… things change a little when training for hypertrophy
I run a commercial gym elastic band under the bench press platform and hook BOTH ends on either side of the Olympic bar - plus the weights...the added Resistence is awesome. I relish holding up against the negative on the descend.
You do need some form intensity for sure otherwise you could do 100 sets for a muscle a week and train 10 hours a day lol. It has to be close to failure but doesn't need to be all the way. 1 to 2 reps in reserve. Periodizadion can help with hypertrophy and strenght.
I don't have the same experience with coming back stronger after a brake. Don't you think there is a difference if one have an active job or an office job?
I've heard this for years, and its never applied to me at all. I've never come back stronger after a break in fact its the opposite.
It's not that high intensity training produces better results, it's that you get more or less the same results from a lot less volume & frequency. Also, done properly with a slow cadence, it's actually safer.
No matter how you train, you should stop when you can't maintain proper form - so that criticism of training to failure is not valid.
everyone else says different and from my own experience it deffo works
Every 2 weeks I take my main compound exercises to failure and then ideally I work within a 75% RPM range
I leave 1-2 reps in reserve in compounds and go to failure on machines
I dont know Guys... you can leave in 2 Reps on a deload, but most of the time you still need go all out to make you sets count.
Great convo. You guys should have Jay Vincent on your podcast. He advocates for HIT. He has a lot of science backing his claims.
He also shares real world examples of people who have used it.
His science isn't science. Peer reviewed research has demonstrated that volume is hypertrophic as well as intensity and that 1 to 3 RIR is sufficient.
Check out the work of Andy Galpin, Lyle McDonald, Brad Schoenfeld, Menno Henselmans, and other excercise scientists.
How do you know if your central nervous system needs to recover? Just overall fatigue? And is there a way to I guess strengthen/train it? I am new to this all
You feel darin tired and aching pain on your joints. I did the hit style dorian yates not for me. Your muscles might recover but your cns might take more to recover. Now i will leave 2-3 reps in the tank on big muscles for small one 1-2 reps in the tank
You don’t need to train to failure if you are on anabolic steroids like the entire panel admitted to using. So of course they will say it kills gains. 100% bias take on failure training.
What most get wrong is that it requires a lot days of rest in between workouts. If you are used to going to the gym 5-6 days a week like i was, chances are you are skipping out on at least 80% of intensity. Also, when it comes to “leaving reps in the tank”, ask yourself why. How do you know if you left 2 or 6 reps in the tank? Those last 2 reps in fact ARE the driving factor in muscle growth stimulation.
I usually train 6 days a week, PPLx2, taking 80% of my sets close to failure, doing between 20 and 24 sets per big muscle group per week. For isolation exercise, I usually do drop sets at each set, or at the last one.
My recovery is not optimal because I don't sleep a lot, but I find very difficult to reduce volume or intensity. I hate leaving the gym feeling that I'm not totally exhausted and could have done a few more sets. Although I noticed it has a negative impact on the rest of my life (to tired and lazy to go out, I often stay at home the whole weekend).
What’s a appropriate D -load workout ? Going really really light ? Or just reducing amount sets , for example 1 set per exercise vs the normal 3-4 but using moderate weight
thx bosses :D
I always only do 2 sessions to failure or close to per excersise
i may be doing it wrong. But for each muscle group. i do one set train to failure.
warm up set light weight
three sets of weight i can do 10x but no more
one set train to failure a weight i can push 1 to 3 times
I end the exercise like chest or squats.
But i i just started doing this after months of training light weight...
My train to failure is relatively light compared to what you guys lift. I am not doing major weight, ie beginner.
1-3 reps for failure is not ideal, you should be doing atleast 6 proper strict form etc.
Add weigh or reps every workout. That eventually brings you to the needed intensity for gains. Then rest enough to return with full strength. It’s that easy.
Training to failure is good on a lot set of a workout but not multiple sets
Jay Vincent has left the chat.
I think if u work out two days a week full body training as close to failure as possible is the best choice
We generally learned at the Academy that training to failure is best applied at the last set during the ladder or reverse ladder method.
Meaning you go up in weights and lower the reps, or the reverse, and have the last set done to failure.
But training to failure every time can be damaging. Especially if your muscles also get strained from other activities such as intense martial arts training.
And in general martial arts should be done before hypertrophy.
Dorian Yates has left the chat.
How is one supposed to remain at the same rpe and achieve progress overload at the same time? I feel like every time i try to add a rep to my volume sets I just end up training at a higher rpe, (so lets say the week before I was at rpe 8 for 4x8-6.) Lets say the first week I got 8 7 7 6, then the second week I got 8 7 7 7, I’m confident in saying I only got that extra rep because I went to rpe 9. Then what ends up happening is the third week I cannot add another rep staying within the same rpe, I have to go to rpe 10 on the fourth week to replicate last week’s performance. The fifth week I usually regress and lose reps, then I swap out the lift, but it seems to be an endless pattern no matter what.
I have the exact same issue and I'm surprised how little this is talked about. Did you figure out a way to resolve this?
Hey guys, any tips related to that? I kind of have the same progression scheme.
I also starred doing less sets per week (used to do 24+), and somehow got better progression and better feelings and mind muscle connection. But sometimes I miss feeling completely exhausted after each workout.
It's hard for Americans especially either that puritan work ethic, always thinking it's all or nothing. Chuang Tzu says something along the lines of don't try but don't not try. Sounds like this works for strength training
It makes sense. I'm from a culture which doesn't share this puritan work ethic (although being very elitist), but I happen to apply it a lot when it comes to sport. I have tremendous difficulties to reduce volume (I refuse to reduce intensity), and to accept the fact that I would have had better results in both strength and muscle mass if I had trained "easier". Seems like a big part of my effort was a waste.
The risk of injury is not only high, it's garuanteed. Train to failure, in other words... one day you will fail mechanically not just muscular.
If you redline a car you will win the race but 100% you will wreck the engine and/or transmission. You can replace an engine but how are you going to replace your bicep or tendons, or cartilage or effing spine bro?
It's not worth it.
drop set is to failure program ?
arent they basically explaining why u should take a deload instead of changing ur training
Biggest sign is sore joints and tendons. Less is really more.
Reason I switched to kettlebells training to failure all the time will burn your muscle is good here and there but don't get into the habit of doing it so much to where you burn the cells in the muscle.
In order for the muscle to grow and change it needs a reason to do that. Not pushing the muscle fibres enough means you will not grow. I think the best training method is to lift just before absolute failure and if you are using light weights up the volume increase the reps and sets the opposite if you are using heavier weights.
How do u program it then?
Just take more rest days, if you’re training with high intensity you don’t have to spend nearly as much time in the gym.
The risk of injury does not go up when training to failure assuming correct form is used throughout.
In fact the closer you get to failure the LESS chance of injury is going to occur because your getting too weak to cause injury to yourself.
For me personally for me I very rarely go to failure on compound lift, maybe twice a year, if I’m doing incline dumbbell press 2x10 2x12 2x8 they all would have a rep in the tank, but say machine preacher curl I’d do 3x14 then 2x12/13 failure for me has a place, but recovery is the most important
I’m not clamming the I train to be the best it’s just what works for me and the most enjoyable way for myself
Question. Feels like I don’t recover fully between my sets. So I’d do say 12 reps going close to failure and then 2 minutes rest then my second set I might only be able to do say 9 reps is this normal and should I lower the weight so I can do 12 close to failure again?
I’m training close to failure but then the other sets my body just gives up cause it’s fatigued I’m a beginner and rest for 2 minutes between sets so don’t understand as 2 minutes should be enough
I think it's better to go to failure with lighter weights to prevent injury but not all the time you need to recover
Chose the routine that fits your psychological profile.The key is finding the minimum number of stimulating reps to promote growth.I'll take advice from Mike or Dorian(whom I've met,and spoke to Dorian)who have credibility,not Piana, O'Hearn or these guys whom have none.
What i do is 12 sets on all exercises and always last one to failure
I know I’m a little late to this video, but what would you tell the “hardgainer” who believes he was lifting to 2 reps shy of failure for years but hasn’t seen progress? Would a failure type training block be indicated? I feel like that’s where I’m at, I don’t intuitively know where failure is, and the advice you guys give in this video is after you all had trained to failure for years and knew where that line was. I think I want to give it a go for a couple weeks/month or so, then cycle back to like a maps red style. I’m sick of being 165lbs and this will be completely novel to me, hoping it gives me something tangilbe
Hardgainer here myself. I just recently started the HIT style of training with one set to failure. I can honestly say I’ve never seen better results. I think the key is doing the system correctly. I take Dorian Yates’ advice when it comes to this method. He states the recovery time is the most important thing. He only worked a particular muscle to failure once a week. Everyone has different recovery times, but this is what I do & it works. Mr. Olympia, Jay Cutler said in a video with John Meadows that he also had better results when taking a 7 day recovery time, especially if your a natural (not on PED’s). Another thing that Dorian stated was you must maintain your proper protein requirement. Many people don’t pay enough attention to this. This is actually more important than eating a calorie surplus.
Eat more. Get good sleep. Utilize progress overload.
fooooooood. I was 165 when you posted this, im 190 now. (good 190, not fat)
Training to failure is good if you do one body part per week
I do 2 exercises on chest 2 nights a week 4x10 reps and do struggle with consistency. I always tend to fail in the last set. Should I reduce my set count from 16 a week to 12? Can 12 sets be enough volume?
I do the same with back and add legs and shoulders every workout.
really comes down to how hard those sets are, I would recommend on your last set maybe doing a drop set to failure
@@matthewweih7890 question hoping for advice haha. Feels like I struggle to recover between sets and then. First set 12 reps going close to failure 2 minutes rest and then second set I might only be able to do like 9 reps of that weight is this normal? And should I decrease the weight so I could then do 12 again close to failure? Cheers
Natural bodybuilding (outside of being a newbie)requires failure to near failure. Dudes on gear don’t need to do this. Be careful taking advice from dudes on the sauce. They’re living in a different world.
Agree
Yep, taking info from pros on super supps has sent so many guys down the wrong route, since the days of the magazines. Training natural is so different it’s almost a different sport.
Fax
no truer words have been said
yep
8:14 Could you tell us the title(s) of these "old strength books"? It would be intersting to compare them to today's standards.
It's not that people train to failure too often.
It's that most people don't rest enough before doing it again
If you do a bro split and train to failure on chest day let's say, it targets your chest sure and you'd think its ok to train back the same way tommorow but it actually takes a big chunk out of your systemic energy or CNS and creates total body fatigue
So even though your not training chest for another week that tax on your whole system effects every other training session of different muscle groups still, where as you can't lift with full intensity and adds even further to total body fatigue, which is why I'm a big fan of full body training
You can train every body part hard and to failure with one or two excercises then rest 2 or 3 days and do it again and still get the same or more volume with more intensity and frequency than smashing one body part each day
It's literally the best of all worlds
More frequency, more volume, more intensity and most importantly more rest and recovery
People just don't do it because it's hard
Can someone give me a THOROUGH example of what training till failure is. I do 3x10 each exercise. Am I suppose to do more than 10 reps until failure each set or only for one specific set?
If you keep weight equal and pull off 3x10, then you first two sets were 2-6 reps short of failure. Failure in every set would look more like 10/8/5 if weight is the same.
What should I believe 😇
Is Adam no longer on TRT?
Who really trains to failure anyway? What does that mean? That would mean on squats you do a set until your legs give out and you drop the weight either on the floor or lower support, if you have a squat rack with lower supports, risking severe injury. Isolation lifts like curls, etc. YES! No risk of injury or too much sacrifice of form. But not on compound exercises. Lifts like bench, etc., are fine too on a max day about once a month if you have a spotter.
Injuries are not because of training to failure. Its because of ego lifting. You push what you can with good form. Once the form compromises, its beyond failure of the muscle that you are targetting and thats why compensations happens. Repeat that enough, its neutro programming.
More intensity less volume. People go for Volume to explode the muscle to get the pump instead of having strict form and more intensity in order to get the benefits of failure and not burning the muscle.
Yeah, but, look at the example comparison they made, by comparing Yates and Coleman to Jackson; Jackson had less injuries, but, he also didn’t win the Mr Olympia nearly as many times, either.
Going to failure on TRT is easier, right? Tell us how it is for you Sal?