In The Event You Strength Train to Failure

 

Horrible Advice Not To Go To Failure??? @hodgetwins

Video taken from the channel: TwinMuscle


 

Reps until failure

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Should You Train To Failure For Muscle Growth? (New Research)

Video taken from the channel: Shredded Sports Science


 

Layne Norton’s Guide To Failure Training

Video taken from the channel: Bodybuilding.com


 

Does Training to FAILURE Improve Muscle Gains? (New Science)

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Effective Reps: Does Training To Failure Matter For Muscle Growth? | Science Explained

Video taken from the channel: Jeff Nippard


 

Should You Train to Failure (THE ANSWER!)

Video taken from the channel: ATHLEAN-X™


Lifting weights can help to improve in muscular endurance activities like running and cycling, but you’d never perform these activities to failure (you can’t finish the race if you collapse before the finish line). It’s best in this case to stop your set just before failure, rather than pushing to the point where you can’t complete a rep. If You’re Trying to Get Stronger, Don’t Lift to Failure.

When you’re training for strength, that usually means you’re lifting heavier weight in a very low-rep range. Training to failure, as a concept, is lifting until you can’t lift any more. If you stop at 10 reps, it’s because 11 was impossible. Should you incorporate this kind of training into your lifting.

Training to failure, as a concept, is lifting until you can’t lift any more. If you stop at 10 reps, it’s because 11 was impossible. Should you incorporate this kind of training into your lifting.

You just continue an exercise with a lower weight after hitting failure at a higher one. In either case, your body feels these techniques even more intensely than failure, for both better and worse. The benefits of forced reps and drop sets are similar to failure training: greater metabolic stress, more lactic acid, and more muscle fiber recruitment. As a beginner, it might be smart to include some simple isolation lifts in your routine that allow you to push your muscles all the way to failure. For example, if you’re eager to grow your biceps, then including some biceps curls in your program and taking your final sets to failure can be quite helpful.

Originally Answered: Is it better to keep lifting weights until failure? The human body is amazingly resilient. It can adapt to a wide range of stresses in a short. When Should You Train To Failure? The good news: Taking a set to absolute failure creates a greater training stimulus than not doing so.

The bad news: It also creates a disproportionate amount of fatigue, which can negatively affect the rest of a workout or your other workouts that week. This means that most sets should be taken to about 2-3 reps away from absolute technical failure. Rather than working hard all the time in the weight room, schedule certain weeks of workouts that you’ll push it to the max going until you’re exhausted. For.

In addition, there’s also the issue of safety. Sure, going to failure on an exercise like dumbbell curls or leg extensions is fairly safe, but failing (especially without a spotter) during a set of barbell bench presses, squats, or something similar is not a fun place to be.

List of related literature:

At what point failure occurs depends on the weight you use in a particular exercise.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

To weight lifters, failure is success.

“100 Ways to Motivate Yourself: Change Your Life Forever: Easy Read Comfort Edition” by Steve Chandler
from 100 Ways to Motivate Yourself: Change Your Life Forever: Easy Read Comfort Edition
by Steve Chandler
Booksurge Llc, 2008

Some authors feel that training to muscular failure is the ONLY way to generate adaptations to strength training while others argue that failure is not a prerequisite.

“The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner” by Lyle McDonald, Elzi Volk
from The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner
by Lyle McDonald, Elzi Volk
Lyle McDonald, 1998

Essentially, it refers to the notion that, at some point during repeated lifting of a weight, fatigue will make it impossible to lift the weight, resulting in ‘failure’.

“Respiratory Muscle Training E-Book: Theory and Practice” by Alison McConnell
from Respiratory Muscle Training E-Book: Theory and Practice
by Alison McConnell
Elsevier Health Sciences, 2013

In weightlifting as in life, failure is nothing more than a part of the process of growing and building strength.

“You Can Make It Happen: A Nine-Step Plan for Success” by Stedman Graham
from You Can Make It Happen: A Nine-Step Plan for Success
by Stedman Graham
Free Press, 1998

Whenever you lift something, there is always the possibility of injury; however, by lifting correctly, you reduce the chance of something going wrong.

“Fundamentals of Medium/Heavy Duty Diesel Engines” by Gus Wright
from Fundamentals of Medium/Heavy Duty Diesel Engines
by Gus Wright
Jones & Bartlett Learning, 2015

Unless they lift a weight to the point of “failure,” their muscles aren’t growing.

“100 Ways to Motivate Yourself: Change Your Life Forever” by Steve Chandler
from 100 Ways to Motivate Yourself: Change Your Life Forever
by Steve Chandler
ReadHowYouWant.com, Limited, 2008

Training not to reach failure does not necessarily mean that you won’t fail.

“The Warrior Diet: Switch on Your Biological Powerhouse for High Energy, Explosive Strength, and a Leaner, Harder Body” by Ori Hofmekler
from The Warrior Diet: Switch on Your Biological Powerhouse for High Energy, Explosive Strength, and a Leaner, Harder Body
by Ori Hofmekler
North Atlantic Books, 2007

You will still be able to lift the weight you have failed with twice!

“Power to the People!: Russian Strength Training Secrets for Every American” by Pavel Tsatsouline
from Power to the People!: Russian Strength Training Secrets for Every American
by Pavel Tsatsouline
Dragon Door Publications, 2000

However, training to failure has been shown to be lackluster in the literature, meaning that you do not have to carry out all of your sets until you fail in order to see great results.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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183 comments

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  • i used to do the heavy duty leg training by mike mentzer. leg extension superseted with leg press once a week, I got stronger my reps and weight where going up each week but after a month and a half i stayed ate 150 in the leg extension, I added and extra week off but nothing happen until I getting busy with college and forgot about training for a month when I came back i was surprised I did 170 on the leg extension for a solid 11 reps no bullshit.

  • This is the first time I realized you guys are about working out. I saw one of your vids talking about jacking a pizza guy. Your channel is all about working out??
    WTF?
    NO offense but, you should stick to talking about life and your experiences. Nobody cares about what you think about working out. What’s to be said about working out?
    Go work out. Nothing more to be said

  • Major question: does training to failure make it only one set? Or do you still do multiple sets to failure? Always been confused on how this works

  • It’s time to go get your revenge
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    Then he blows up, and your health bar it drops, you could use a 1-up, get inside don’t be tardy,
    Now you’re stuck in there, all alone in despair, half a heart is left now but don’t die
    ‘Cause baby tonight, the creeper’s trying to steal your stuff again, again, again
    ‘Cause baby tonight, you grab your pick, shovel and bolt again, again, again
    And run, run, run until it’s done, done, then you run, run, run until the sun
    Sun comes up in the morn’
    ‘Cause baby tonight, the creeper’s trying to steal your stuff again, again, again
    Captain Sparklez:
    Dig up diamonds, and craft those diamonds
    Looks like that armor’s been exercising
    MLG Pro, that diamond sword
    Come at me bro, I got it forged
    Training under the torch light glow
    Hone that form now you’re in the zone
    Creepers out prowling, ready for the big fight
    Show them what it feels like
    Come on. Lets go!
    ‘Cause I’m a warrior baby through and through
    Take my revenge.
    That’s what I will do
    Bring it
    You gotta fight baby tonight
    The creeper’s trying to steal your stuff again
    It’s time to grab your sword, armor and go
    It’s time to go get your revenge
    And you fight, fight like it’s your last night, then you fight, fight like it’s for your life
    Time to show them your bite
    ‘Cause baby tonight, the creeper’s trying to steal your stuff again, again, again
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    Swing your sword up high
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    Oversett til norsk

  • What do you thing about this: Every single exercise you do do it to the failiure soo your daily exercise lasts like 10mins It seams good to me

  • what i like about this guy, is his calm focus, his scientific mind, and no nonsense approach. that and how he’s off the charts mental obsessed muscle dysmorphic.

  • what about training sub maximal sets all week so I got to the gym do 12 pull ups with some difficulty Jeff does a set to 12 which is failure, the next day i can do another 12 pull ups but Jeff cant because hes beat up from going so hard before so he needs rest, through out the week i hit those 12 pull ups so Monday to Friday I have done 12 x 5 (60) pull ups Jeff has done pull ups 12 x 2(24) who would be better off?

  • So, I have a really good question. Not sure if you have been asked it before, so I will ask.

    Where, in your opinion would martial arts in general go here? With or without weapons.

  • Personally I’d listen to ARNIE about building muscle, funny how small dudes or people who look like shit are the one’s telling buff dudes how their training wrong!!����

  • Holy shit I’m late, but if anyone watches this, here is what they explained;
    You can go to failure each set and do a max of 3 sets, 24 reps.
    OR
    You don’t go to failure and you do 5 sets, 30 reps.
    Same weight and you just did more work. Going to failure is what I do right now, but thats only because I dont really have the time to do more sets.
    Increase the sets, lower the reps. Get them gains.

  • My question is, should I train to failure each set, or only the last set I planned (for example the last set of the ussual 3 sets 12 reps)

  • But what about going to failure when doing something like a biscep curl. Going to failure on my left arm is way sooner than my right. What do I do?

  • I used to lift to failure (I still do now as well) when I was 18 training for the corps. I got big and strong very quickly. I did take creatine but I knew nothing about diet and nutrition. I trained this way due to wanting to build stamina and strength at the same time. YOU CAN HURT YOUR JOINTS if done the wrong way

  • i used to go to failure every set, every exersize, every w.out, i did make good strength gains but joints etc were defenitly over taxed, having regular aches and pains, i actualy tore my left pec flat benching 250lbs, i truly believe this was due to over utilising going to failure as there was nothing wrong with my form. i now only go to failure once on 1 exersize per w.out and i do more volume, and my gains/recovery has increased noticeably

  • 1987-1989 Magazine “All Natural” lasted about 2 years.
    Even with enhancements & supplements, you still have to do the hard work. Arnold “let’s get serious” LOL!
    These guys are gladiators!

  • I have a question about DOMS. As a newbie lifter, the muscle soreness I experience the day after a workout can be excruciating. I imagine this is often what deters people from achieving their fitness goals, but I don’t plan on quitting. I know that the effects of DOMS subside naturally and after a few days your muscles return to full functionality and you’re able to hit the gym again but in the long term, do the effects of DOMS become less intense and easier to handle as you become stronger? Or do bodybuilders always experience the same degree of pain after a session and just learn to live with it?

  • Is training to failure necessary if I just want general health? I can workout more consistently without too much grinding. Is consistence more important?

  • Its been really trendy lately on youtube fitness channels to not train to failure but I’ve always loved it. Intensity over volume training has always provided the best results for me as long as progressive overload is a factor

  • They’ve been saying that for 2 years!! So your statement is stupid as wipe. If you get someone who has never ever taken one set to failure compared to someone who takes at least a few sets to failure.. Guess who will have the denser muscle Sherlock??

  • Right now as i’m watching, its not even been 3 months and you grew from 17k to almost 100k!
    I binged your videos now as well, i love you content!

  • Really great info on the three types of failure of tempo, tolerance, or technique. Wouldn’t failure of technique be the first failure?

  • Is it just me or it’s much harder to fail for the leg muscles. Like, I never managed until failure on some of the exercises using machines. Only while doing squats.

  • You should say sorry about the shit you’ve been talking about mr Yates few years ago. Yates said this, what you are saying now, 20 years ago.

  • Who works out til failure? I like to do 1 rep per minute so I can do 60 rep sets with my 80%/max. It’s all about the volume. Plus I get to hang out out the gym 8 hours a day

  • Personally, when I don’t train to failure. I don’t see results. Maybe that’s because I train technical failure, where I do reps until my technique breaks down and is bad, but I think people think failure as in not being able to perform a rep anymore no matter the form, which is dangerous and an easy way to get injured.

  • Since we have a mix of muscle fibers, wouldn’t it make sense to train to failure using several repetitions to take advantage of the sequential recruitment of fibers principle? Also, why would we not train the elderly to failure like anyone else? Because the need more rest from the program to recover and grow? Why don’t you just give them more rest days?

  • Well I workout by myself so I cannot really go to failure even if I wanted to. I have been following the twins suggestions of getting at least 8 to 12 reps with lower weight and I have been making all kinds of gains. Every once in a while I will switch it up and increase the weight so that I get 8 max just to see the progress.

  • All going to or near failure did for me is cause injury over and over again. Tendonitis can take you out for several months. I don’t know who these people are that are able to do this but I sure am not one of them.

  • Why are these studies designed with such ridiculously low numbers of participants? At n=15 you could probably find pretty much any result. (Though I’m not arguing whether these findings hold true.)

  • I cover both bases. I start out with getting lots of volume, And then my last 3 sets I take to failure. If you go to failure first it will be hard to get enough volume due to fatigued muscles.

  • Love your videos. I’m a new subscriber so I’m going back over and watching some of the ones that are a little old so I apologize for my question being on a topic that has been covered a while back. But I’m 49 years old been training 35 years and would consider myself in the best shape of my life. On the big compound movements like shoulder presses and incline presses tricep pushdowns machine preacher curls leg curls I do a descending set on my last set. Which is to say I go to failure and they remove weight I continued on until failure and remove weight three or four times for the last set. In your educated opinion is that a good thing or am I doing too much?

  • if you train triceps to failure with high frequency and high volume your biceps or shoulders might respond with growth to compensate for triceps being overworked so much. It works on some people and not on others. I think it all has to do with trial and error and what you think your body responds better to.

  • An athlete training for 10 weeks short of failure could lead to peaking and better recovery in the ten week period, resulting in a chance for better muscle growth. The group train to failure may have Ben over trained or have not adapted properly hence showing a poorer muscle growth….just a thought

  • I had chicken legs, started doing squats and calf raises till failure with almost my max three months in, my legs and quads are delicious too look at.

  • How does this account for the fact that different rep ranges produce different training adaptations? In particular, I’m referring to the graph at 2:55. If only the last 5 reps are effective then we should see the highest level of hypertrophy when working in the 5RM range (Since this would allow for the heaviest amount of weight for those 5 effective reps). However, research points to a slightly higher rep range of around 8-12 reps to maximize hypertrophy.

  • I’m very busy. Cannot spend hours weekly in the gym. I’ve made good progress by doing one set of two drops with all sets to failure per exercise and two exercises per muscle group. I can effectively train three body parts in thirty minutes this way. For example: using 80% of my single rep max for db bench press take the first set of 10-12 to failure, drop off 25%, do 8-10 reps to failure, drop down to 50% of the first set and continue to failure. Terminate the exercise. On to Incline db press the same way and terminate the muscle group. On to shoulder presses….

  • If you train until failure every set, there’s going to be a serious absence in your volume that day, and good luck coming back to your workout in the “magic 48 hours” from your workout. You will be way too sore. Made that mistake for a long time.

  • the first time i started a training program was a full body workout 3 days a week. we calculated our weights so that we wouldnt hit failure untill the last rep of the last set. 3×8 for everything for 2 weeks then 4×12 for everything for 2 weeks.

  • This isnt true for beginners and most people in General who will actually work out this “rep untill failure mentality” will do more harm than good and its what most of my American culture believes. Its easy to see an already fit person push yourself but if your a beginner or like most the population working and going to the gym dont fall for this its not effective you stay in your comfort zone pushing only a little and maybe 2 times a week u rep untill u can’t this promotes better familiarity with your body and stress and your not destroying your body thats not used to this kind of stress depending on who u are at some point you can rep till failure but most of you here DONT NEED THIS.

  • Failure is the minimum you need to go if you want to be a champion. The best bodybuilders didnt get there by leaving 3 reps in the tank. If it was that easy everyone would do it

  • Great vid….but with this vid being over 2 years old….what is your take on this now?   Do you think not going to failure has just been a huge mental confidence booster in the GYM…allowing you to increase volume with confidence. 

  • Here’s what happens:
    You lift a weight heavy enough that you can only do 10 solid reps, and no more.
    As you progress through the set, lactic acid builds up.
    This lactic acid causes your nervous system to become stressed.
    This stress impedes your muscles’ ability to do what you’re telling it to keep doing.
    The body therefore has to recruit more and more type 2a/2b fibers to keep lifting.
    At the end of the set, the last few reps, almost all type 2a/2b fibers are recruited.
    And most dumbasses stop far shy of this, or practically drop the weight for the last few reps, avoiding all the micro damage they could have had if they’d done slower negatives for the last few reps.

  • How fuckin complicated, how is someone ever supposed to get into shape with all this shit every time they are working out hard they find out that shit isn’t even doing anything,, it’s crazy that my body would be on fire in pain from working out hard but it’s not even working.. blows my mind

  • Hey picture fit, I do love your videos! Lot of trustworthy sources, I learn so much with them. Can I suggest you to talk about the vitamin b12 supplement for other video? Thank you so much for your work and best regards.

  • thanks for your unique content
    I have Q
    is there any difference between training for hypertrophy and strength.
    I just want to work out for strength not for size up

  • Experimenting with failure. Today, I tried this for upper chest: incline dumbbells (volume) to failure, then light weight eccentric to failure (3 sets of 8 second movements) to failure, then went to a machine incline and held it, contracted for 3 sets to failure. Holding it had the greatest effect on me, or aleast what I could feel. I’ll let you know how I feel tomorrow.

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  • As your muscle fibers get burned, your muscle/nervous system recruits more muscle fibers. In order to completely exercise a muscle, you need to burn them all. Completely.

    This is why you can hold a squat or leg curl and you can see the muscle activate like waves though the muscle.

    Obviously, all prior reps are important in order to get to complete muscle recruitment. 1/2 a work out is better than none. You get what you give.

    Want to burn most? Do super slow reps. You’ll need less. This is healthier for your joints anyway.

    You have to provide time for complete recovery. This is over training when they are still burned.

    This is common sense if you think about it.

  • Main point of all training is maintain good proper form. Start with basics and then get better and smarter. Good form helps to prevent or lessen injuries.

  • This is dumb….working to failure for muscle growth is absolutely the best way to grow muscle fastest. But how you eat and what you feed your body after those workouts is the key to proper recovery and muscle growth. Working to failure then drinking 25 protein shakes every day is not going to do it.

  • I totally agree that taking a set to failure increases recovery time. But if you don’t do it then you will be performing mediocre sets. How to know when to stop in order not to reach failure, but still to reach high level of fatigue?

  • I would suggest that you include sample sizes when presenting research, because really the only one of these studies that is able to say much on its own is the study of the 89 women. Number of studies supporting or against something can be misleading because you could have 15 studies with a sample size of 3 and 2 studies with a sample size of 50, and the conclusions of the larger two studies would be far more significant despite the number of studies being outnumbered 15-2.

  • As an ectomorph, i noticed that VERY BEST way for me to make gains was through forced reps. If i did it over a month, i would plateau.

  • Check out the new shop here -> http://picfitshop.com

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  • I don’t trust bodybuilding. Com anymore.. Half of the information in there articles r bs. But i don’t disagree with most of there videos..

  • I already told you. even i was very sad since i workout well for abs but nothing was coming.

    But the surprising part is my friend who is not doing much excercises, maintaining his six pack with this secret food items.

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  • After hearing this I’m probably going to start training to failure on day 1, then 2 or 3 days after I’ll train just u der failure then go back to training to failure. Then of course I’ll fit in my proper rest days.

  • And I heard some dumbass on Instagram saying that training to failure doesn’t increase gains as oppose to not training to failure. ����

  • Ehh I go back and forth with this. The mature me wants to do a little more volume but stay with 2-3 reps of max effort. The real me says “fuck it I’m hitting this last set to failure”.

  • Strength coaches know not to go to failure. And old school Russian power lifters know this too. But if you are going for hypertrophy and looks, that is different.

  • This is why I cover both bases. I start out with getting lots of volume, And then my last 3 sets I take to failure. If you go to failure first it will be hard to get enough volume due to fatigued muscles.

  • My comment to this is; wouldnt it be fine that it takes 24 to 48 hrs to recover because I’m not gunna do the same muscle the very next day. The recovery time of the muscles allows me to train other muscle groups until the damaged muscles r repaired then I can work them again

  • I LOVE how this channel goes straight to the point and doesn’t milk, stretch and recycle the same info to get that 10+ minute point and waste our time. Bravo ��

  • Okay.. Ive been re-watching from 2:50 to 3:30 over and over and  have no clue what you are talking about. 24 total reps divided by 3 sets is 8 reps per set. 35 reps divided by 4 sets is over 8 reps per set. And you said with the same weight… so… how can you go to failure with the first example, but not go to failure with the second example. When the second example is the same weight, more total reps, but most importantly more reps per set. What??

  • Hi Jeff, a few thoughts on this.
    If I try doing an exercise until absolute failure, the first thing that should give in would be the tempo, followed by tolerance followed by technique. Is this correct?
    Secondly, I usually try the exercise until tolerance failure > take a couple of deep breaths while holding the weights in the rest position > do another couple of reps until tolerance failure.
    Now my goal is to reduce my body fat%. Which tolerance method should I follow to enhance the effect of fat burn?

  • I train until failure on every last set of every exercise and do a push/pull/legs split with 3-4 movements a session and every seventh day train abs calves and traps. I recover good even on a caloric deficit doing this. I think it all depends on the individual. Some people have better cns recovery than others

  • Hi picture fit. Great videos as always. I have also looked upon on to other scientist’s research and all of them shows that training to failure doesn’t have a single benefit. It requires more recovery time, more damage to the muscle, potential risk, and a burden to nervous system. My question is, if training to failure is a bad thing to do, and only the volume matters, can I gain the same result if I stops at 80 percent rather than 90 percent, if the volume is the same? Thank you

  • I do a total body workout with alternating workouts every day I train. Training to failure never enters my mind. I don’t need it. Usually by the third or fourth set, I’m done. Done is done.

  • Thanks for the great content! Could you please maybe do a video on egg whites consumption and the possibility of biotin deficiency?

  • Any advice on uneven hips? I went to Dr. Swortz and he said 600 to fix? Will they eventually even out with training,should I focus a lot with deadlifts?

  • They completely left out of the study the idea of heavier weights with less reps versus more reps with lighter weight. This study really only looked at training to failure in a lighter weight volume based routine. So we’re missing part of the picture here. It’s also been said that “intensity” is far better with 5-8 reps of heavier weights than 8-12, or more, of lighter weight. Did they test for mass or for actual strength improvements, would be another question.

  • Failure vs Momentary Muscular Failure is a concept I rarely see discussed other than from Drew Baye, Ellington Darden, and I believe Arthur Jones.

    In momentary failure you’re basically training a muscle till the point you can no longer perform a rep in “perfect form”. You still use a heavy load of 80% of your 1RM but you focus on a slow negative of at least 3 seconds, where your one working set should last at least 90 seconds.

    The most brutal of these set schemes is Darden’s 30-10-30 set, in my opinion. If you’re really using 80% 1RM you’ll truly feel intensity without true “failure”.

    I wish this concept of momentary failure were more widely discussed/ studied.

  • So here I am, stuck at home with no training equipment doing sets of 30+ reps to get to failure. You gotta work with what you are given haha

  • yeah. You are smart if you understand you need to eat right at your age to kill your belly. Between I heard that most of the celebrities used to follow to kill their belly using this 7 food items. i found it here -> bit.ly/10Dui9y?=pqeah

  • The bodybuilding community is overwhelmed with a Very high volume of contradictory information. This makes listening to y’all useless at most and confusing at minimum.

  • How can you move the same amount of weight and not go to failure? For example: I may be lifting 50 kg dumbbells for my incline bench press and going to failure after 3 sets of 8 reps. How do I lift 4 sets with 35 reps without going to failure with the same amount of weight with more sets and reps? This video makes no sense to me! Lately I feel Keith is more interested in saying “Do whatever the fuck you wanna do” at the end that actually explaining what the fuck he is even talking about..

  • When you train to failure you need more time to recover, so in this one study where they trained three times a week full body it might be that the ones who trained to failure reached overtraining and so lacked in muscle growth while to the ones who did not train to failure reached their peaks of supercompensation in a shorter period of time ��

  • I basically go to failure on every set, not a good idea then? I never feel like I’m not rested enough when it comes to doing the same muscle group next week though.

  • I almost-always train to failure and I am part of the people that trains to reach that point. But I admit, I did notice some sudden fatigue for some entire week or so, some 2 or 3 weeks ago. My bf told me “just take it easy…” I did, and now I am back on track.
    A week ago I was really sore for 4 days! But turns out next time I went for Leg Extension I easily had +14 kgs on it <3
    Follow Arnie´s advice, do train to failure!

  • question for twins So, I use the perfect pushup for chest workouts. I don’t have a bench and I never feel anything weird in my wrists with the perfect pushup. Anyway, a few days ago I did 3 sets, all were to failure. 1st set 20 reps, 2nd set 13 reps, and 3rd set 10 reps. Do you think it is alright if I go to failure since I’m not taxing my body the same way as benching,?considering I only weigh 195. I did get sore from it. All with slightly less than shoulder width grip to get arms too.

  • Lol @ the newbs who can’t figure out when they reach muscle failure. When your lifting speed slows down considerably is when you should stop lifting the damn weight.

  • So 6 weeks to failure, 2 weeks not to failure, and so on. 6 weeks on (to failure), 2 weeks off (not to failure), then back to 6 weeks to failure, etc?

  • Jeff, whether a not a rep is effective, or more appropriately, stimulating, ultimately boils down to the level of motor unit recruitment. Closeness to failure is only one factor when determining if a rep is stimulating. Indeed, as you essentially stated, the closer you get to failure, the more high threshold motor units (the ones responsible for growth) get recruited. However, high threshold motor unit recruitment is also proportional to load. The heavier the load, the more recruitment you get. Research suggests that at a load of at least 5RM, you will get near complete motor unit recruitment, from rep 1. Based off of this, the following rep scheme makes most. So rather than doing a set at a load that yields 10-12 reps, where the first 7-8 are nonstimulating, I think it makes sense to use use a 5RM load to near failure, and then rest/pause or drop set. 

    https://medium.com/@SandCResearch/how-many-stimulating-reps-are-there-in-each-set-to-failure-9d179f594dd

  • The only way I noticed growth, was working out to failure. I don’t take no supplements at all. When I did reps and sets I felt tired and never noticed any growth, but a bit of strength, now I work till I can’t no more and noticed a big difference in growth.

  • top advice on these guys videosfunny, approachable and realistic. just how bbuilding advice should be. one thing i waill say is that these 2 clearly have v.good genetics which helps alot. there are people out there who couyld train harder than these two and still b knowwhere near their level.

  • I’ve just read “Huge in a Hurry” an the author says the closer you get to failure the less muscle fiber you use for your reps and thus these reps aren’t worth the effort… It’s the total opposite of what is said in this video

  • I agree that most advanced lifters should not trained to absolute failure very often if ever especially on big barbell compound movements. Powerlifters only train to failure when they’re attempting a one-rep Max or to see if they can get a double or triple for a PR.
    For the most part strength and size gains are result of consistent and intelligent application of progressive overload. Most of the time this means finding your optimal technique for larger more complicated movements, and depending on whether you were a bodybuilder or a strength athlete, will dictate the manner in which you perform the lift. One thing that will be consistent among both groups however, is that all things being equal in terms of number of sets reps and consistent technique, referring to bar, path, individual rep cadence, and number of sets and reps, if you can maintain all of these factors and increase the weight on the baryou will have gained strength, and assuming you are in a slight caloric surplus size as well. This is why I think it is important to pick a particular movement for each body during a training block. Start off training with a given set and rep scheme, 10-15% below your most recent personal best, in terms of load, and add resistance on workout to workout, weekly, biweekly or monthly basis, and once you make a couple of 5% increases just for the sake of this example, drop back 5%, repeat the process, until you comfortably increase your strength by 5-10%,, deload, then start over, and keep doing this basic western-style periodization until you stop gaining noticeable strength at which point you go back to the drawing board and do something else such as conjugate periodization

    For example if your best workout with an rpe of nine or ten is 4 sets of 4reps with 455, and you squat twice a week once heavy and once at 80% of your happy day for more reps and then you might do something like this. Find your projected max. Say it is 535.divide 455 by 535 which equals 0.85 or 85%. So on your hravy day you work with 85% of your trai i g max. Similar to the popular 531 program, I believe it 90% of your projected Max is a conservative place to start your training block. 535*.9=481.5. Lets go with 480 (training max upon which you’re starting program weights are based).

    Monday is Heavy squat day. Afyer warm ups do 4×4 with 410 and on Thursday you do heavy DL followed by light sw
    Squats. 3×8 with 330 (by week 9 work up to 5 x10 with 330-by week 9 you have raised weekly volume by a total of 9,620 lbs considering the 8,580 lbs increase on light day and the 1,040 lb increase on heavy day. That is a dramatic increase that should add some serious size to your quads, hamstrings glutes, spinal Erectors, abs, as well as a little size to your lats and traps. That’s how intelligent programming with focus on progression, can dramatically increase your strength and size, in a very real and noticeable way, setting up for future strength and size gains, increasing your work capacity and keeping you in an anabolic state. Your buddies who suffer from fuckarounditis and are addicted too muscular stimulation versus progress.
    Even guys were all geared upusually claim to follow the instinctive training principal, but aren’t advanced enough for this principle to work for them,and will perform 30 sets for legs as part of some bro split adding weight at the expense of technique and many timesthe additional weight will actually result in less muscular development because the range of motion gets shorter and the form gets loose. As long as you are young and healthy, you should always focus your training around a heavy barbell movement, and because you’re not competing in powerlifting you don’t always have to include the flat bench, the back squat and the deadlift. I just believe you should always include a quad dominant which could be a squat, a front squat or even a leg press, a hip dominant which could be a deadlift, a deadlift variation such as a block Pull,, snatch grip deadlift,, Romanian deadlift, good morning and,, variations, 45° back raises lifting a barbell off the floor. for the upper body push movement it could be a standing military press, an incline press, a decline press, a dip, a close-grip press etc. For the deadlift you can also substitute an unsupported row like a barbell row, a T bar row, a penlay row, a yates row, a deadlift row

    Every week increase the resistance by 3.34% of your training max. That’s 16 so round down to 15.

    Week 2 4×4 with 425
    Week 3 4×4 with 440
    Week 4 (small 10 lb step back)
    4×4 with 430
    Week 5 4×4 445
    Week 6 4×4 460
    Week 7 (step back 15 lbs)4×4 445
    Week 8 4×4 460
    Week 9 4×4 475 (new max 560, new training max 500)
    Week 10 deload, squat only on Monday antique three sets of 8 with 295
    Week 11 start over with 4×4 with 425 abd 3×8 at 350 (stay with this weight and at the end work up to 5×10 of 350)

    Week 10 deload

  • Training to failure seems to get recovered differently per muscle. Biceps tend to suffer from extreme training. On the other hand, some muscles are used also as helping muscles in other moves. So failure plus helping for other moves, is even more training.

    Or maybe it gets problematic to train beyond failure. I mean, if you cannot do one more, but still do couple by increasing the effort, it gets too intense.

  • What I do is reps until I see I can maintain a good technique, that’s the only thing I focus about (30s max of rest per rep, blood still has to be flowing in my opinion), I’m not one who goes for mass if that’s what you’re going for, don’t do what I do

  • Hey Jeff, just a quick question, how do you know what type of failure you should be training for? Is it based on the specific nature of the exercise or is it for the type of training for instance, strength, endurance, size? Or it it a mix of both? I know it’s a old video but I would appreciate your opinion

  • Yes this is called “Men”..I want to go back that time when two man can take a bath together without any hesitation..

    Now two friend talk together simply

    people:gayyyyy

  • I got to failure and use drop sets in my calisthenics workouts. I do a push pull legs to give my muscles time to recover. But I find bodyweight training and going to failure easier to recover from and safer than using a heavy amount of weight in the gym.

  • Regardless of whether it’s true or not, I think the reason so many people believe it is because it feels like a good metaphor for overcoming adversity in general.

  • So true, I trained to failure ALL the time. I was tired all the time, over trained, didn’t see any results. Than, once I stopped training to failure all the time and did it like once or twice a week, the gains started to come.

  • 3:49 I JUST recently, after watching some of SuperTraining videos with Stan Efferding, started taking my 3-6 rep max on any given exercise to failure, dropping the weight (Drop set) down and finishing out to 20 reps from where I left off from failure. Feels like it seems to be working well for the hypertrophy. I’ll most likely do a two-four week cycle of the failure sets as to get full recovery

  • I will never remove failure from my workouts. I guess it’s optimal to keep it for the last set at least, but I can’t resist and do it for 2-3 sets…

  • In my opinion scientists forget as always about longer recovery time and eating in their experiments. Because from this what i remember more you destroy your muscle fibers, bigger they grow ( give them after time to recovery and enough food to build). I prefer to belive ppls who achive perfect body with failure system than a group of scientists what did not have any idea how to workout in practice.

  • This got me interested in going to the gym again.
    I always wanted to train to failure to bring that challenge and mental toughness to my workout, but either people would say no with weak, unsatisfying arguments ( to let themselves off the hook most likely) or I would injure myself because I only trained till failure of tolerance ( not knowing any other types of failure at the time) because I was well past failure to maintain form, so injuries occur because of bad form. Same with explosive excercises, I didnt get the results I wanted because I trained till failure of tolerance while getting slower and less explosive instead of training for failure of tempo while keeping it quick and explosive.
    Thanks Athlean!

  • if you never go to failure, you aren’t going to set personal records. plain and simple. and personal records are the definition of strength increases.

  • To build muscle?Athlean x explains it better if you are not trining to failure In your workouts what are you doing?you are not maximizing muscle growth by breaking as mush fibers as possible without injury by using lower weights and then after two days your muscle synthesis will be replenished

    This is low key dumb �� If your maximizing muscle growth you train to failure and if your goal is not muscle growth more strength training you might wanna lead with a more low rep big weights to learn how to use as much muscles at once as possible.

  • whenever I train to failure it would always be by technique/form as soon as my form starts breaking apart or I cant make through full range of motion but for single joint where form is easier like bicep curls I’d do tolerance failure there are barely many exercise where I’ll go for this type and then in my conditioning training like sprinting cardio or my power (speed) athletic lifts, failure would be when I cant maintain my max speed.

  • You can do all the volume you want, but if you’re not hitting failure, what good is it. Dorian yates and many others only did 1 working set per exercise, and he got pretty dam big. I just don’t think doing set after set after set is going to make you grow faster than take a few hard sets to failure…just been my experience… If you’re just doing what your body can normally handle, what reason does it have to grow? If you’re not pushing it. I agree, going to failure can drain you. The simple solution is to limit the amount of sets you do…

  • I would also add that those with fibromyalgia, or any disease or disorder where the body does not remove lactic acid quickly should not train to failure. Training to the point of extreme stiffness and soreness is an indication of scar tissue being formed in muscles, and it inhibits future muscle growth, as scar tissue will not form the micro lesions in fibers necessary for said growth.

  • I have and will always believe in training to Failure..because if you dont train to failure then you are wasting your time at the gym. But in what sense? Failure of FORM..Thats I believe in. What use is doing an exercise if you have to use every muscle in the body to get the weight up eh?

  • I go to failure on my last set. And if I can do more than 6 reps (or 10, whichever rep range you’re working in) I increase the load so that in the next workout I fail at 6 reps or under on my last set. So I get the benefit of knowing when to increase the load, and am able to increase the load over time, and get multiple sets in my workout without feeling exhausted a quarter of the way into the workout.

  • Just a question, because I really want to train in the right way without getting injuries or affecting my nervous system. Right now I’m training with only bodyweight since I don’t have time or money to go to a gym. The program that I use is a 4 days a week full body workout to failure. Do I need to stop training to failure? If so, is there another way of training like this without failure that ensures muscle growth? Thanks in advance!

  • So from that study it appears that the longer you’ve been lifting the more your body is adapted to training muscle and therefore the less you have to do to maintain it?

  • It is click bait. I was interested in seeing Arnold’s advice on exercising and instead you popped up is the VERY DEFINITION of click bait. Thumbs down for you. ������

  • In my personal experience I always found training to failure to be more effective when building a high level of cardio. Granted I only have a martial arts background i’m not sure how it applies to something like bodybuilding or powerlifting. But in something like martial arts when facing another opponent it’s crucial to have an extremely high level of cardio to be able to maximize your output within a short period of time. There’s a saying in the martial art community (or at least at my school) of “everyone becomes a coward when they get tired,” and I feel it really emphasizes how important stamina is in that kind of thing. However when it would come to building strength I found in that field personally that training to failure was only good as a measuring stick.

  • Doing training to failure allows for a very quick and yet highly effective muscle building workout. You wanna stimulate the greatest muscle stimulation possible in the shortest amount of time from ONE WORKOUT? Do 2 sets of as many reps as possible or in other words to failure, and you are done.

    Just do 3 sets to failure with each exercise every other day, one exercise per body part, and you have the perfect combination of muscle stimulation and recovery time resulting in maximum muscle mass accumulation in a given mesocycle.

    This is what prisoners do. They do failure training for 3 sets with one arm push up, pull ups and partner squats to get bigger and bigger day in day out.

    And by failure I mean the inability to complete another rep in PERFECT FORM.

  • 1 downside to working out till failure each set is it’s freakin dangerous esp with bench press or squats. I’d say stop your sets 1-2 rep before failure, because training close to failure is just effective. If you ain’t training almost to failure you’re not as strong&big as you could have been. Training not close to failure is for non beginners who’ve been lifting a long time and have reached plateu like these guys, so there’s no need to rush them gains.

  • Firstly, sorry I’m late, I just found you.
    2nd, as an Englishman abroad, your demeanour is like a portal back home. Without the inbridled chaos and death

    WRT this video, there are 2 things I’d like to ask you to investigate. I’d enjoy your opinion and you would like these topics (although uou may already be apprised):

    1) I have a soft spot for Thib also. He bridges the arcane, mystical side with absolute empirical integrity (Biotest products aside). Would make a good cult leader. Please do a vid about his/Poliquin’s NEUROTYPES concept. The intersection of neurotransmitters and MBTI-ish characteristics is fasxinating. I was a sceptic, not any more

    2) In this vid, you referenced the 7 levels of exercises. Either Thib borrowed that from Leo Costa’s ‘Big Beyond Belief’, or they both borrowed it from the same place, maybe Phil Hernon. This system is interesting too, well worth an analysis, regardless of conclusions

    Thanks mate, very good work

  • Teaching people poor form/posture while using momentum and non-target muscles to lift is the most amateur, and potentially dangerous, thing I’ve ever seen anyone try to teach over YouTube.

  • I always train to failure, but I’ve often heard you should train so you got a few reps left in you when you’re done. I knew that was bullshit. I just saw a video of Joe Rogan saying if you’re able to do 10 reps, do 5 and wait 10 min before the next set.. What? You would think Joe Rogan knew better.

  • So I am training to failure at 10-12 reps. I then perform 3 other exercises at the same failure rep and repeat the round two more times. In total, I do an exercise between 30-40 times per workout and I do this all the time I workout by default. Am I over stressing and overtraining my body?

  • So what I gain from this is, if you have limited time to train per week. Training to failure could be a good fit. I do full body 3 times a week as I can’t go more than this. I always go to failure on last set only on each exercise. Most sets are 3 but smaller.muscle.groups.i only do 2.sets. I am an older lifter 40 yo and changed from push pull miss leg day split NZ that is pretty true. I find it a lot easier to do legs now as u can’t really skip it doing full body.

  • basically: multi-joint/short rep powerlifting movements, don’t train to failure. Single-joint/high rep movements do train to failure

  • Even a push pull split is fine for failure training it’ll still have about 48 hours between training each specific muscle group. However the points here are valid, training to failure has a place but should probably be used sparingly. There are so many ways to push past your limits anyway, from using a spotter for some assisted reps to a few properly executed cheat reps to several short 10-15 second rests followed by more reps to using negatives or changes in tempo during your set, the list could go on, rather than just training to failure, modifying your training to never truly hit failure but still push beyond your current limits is probably more effective

  • One big one thing that isn’t emphasized here fatigue.
    You want to manage your fatigue in a way that will let you hit those “effective reps” as much as possible, so maybe reaching failure early on will damage your ability to reach more efficient reps at higher weights.
    So like reaching to failure in your first bench when doing 12 reps at 85 will chase the rest of the sets to reach failure at 7-5 reps next time.
    So I would argue that it will be better to leave a few reps at the tank so you could more effective reps in the upcoming sets, same goes for the rest of your workout.

  • (Edit: I disagree. Needs an update I reckon).
    So he advocates going as far as you possibly can.
    I don’t know which is better. Seems going to mega-failure can trash the muscle beyond what is necessary. So stopping a rep or 2 shy, gets the same benefits, without unnecessary damage.
    I think there were some papers on this. Would be cool to see an updated video on this from Jeff.

    Edit: Yea check out Jeff Nippard’s video titled:
    Effective Reps: Does Training To Failure Matter For Muscle Growth? | Science Explained

    From the papers we have so far, it seems to either make no difference, OR, stopping just shy might give you more muscle growth. So this video doesn’t seem to be going with the current scientific consensus.
    Something to remember is that you still need to sometimes calibrate just what your real max is. Sometimes you can surprise yourself with how many more you can pump out. Definitely don’t wanna unintentionally slack off.

    As far as high reps… yea go to failure. That’s just a different type of failure. The burn.

  • I’m confused. Should I train to failure on each set? Or the last set? Or can I do 10 reps per set till failure? Does it matter if I change the number of reps per set?

  • Love your videos man, you’re very well spoken, back up what you’re saying and you explain things very clearly. Got yourself a subscriber. Thanks for the public service <3

  • You can judge the importance of what he’s saying in the moment by observing the eyebrows. Level 1 is most important at the top. Level 7 when explaining the weather, is at bottom:P

  • Thank you for this helpful video. I was watching alot of influencers who talk about lifting super heavy and training to failure, but describe training to failure as super intense, really painful, screaming insideThis is how I seriously injured myself this year. Do you have any recommendations for someone I could talk to or work with? I need to continue training but have limitations that are possibly permanent. I dont want to hire just any coach or personal trainer, that is part of how I became injured in the first place, trying to follow (probably incorrectly) what they taught me. Thanks!

  • I was also one of those guys that always went to failure…it just felt like if you didn’t go to failure, you weren’t training hard enough…the thing with failure is, it can work really well, but you can also burn out really really fast…then before you know it, you’re stuck, not making any improvements…I think if you went to failure, but kept your volume really low it can be effective…but id also mix that in with a higher volume and not going to failure…there have been many successful bodybuilders that have gotten huge doing exact opposite. but the thing with guys like dorian yates..even though he’s thought of as a low volume guy, he actually did a high volume…he just didn’t count his warm up sets…which weren’t all that light..they were typical pyramiding up in weight…low volume guys, just don’t count those sets, where high volume guys do…

  • I just recently found your channel and have been glad to see the kind of content that you produce, however, you are generating way too many ads for such a short video. It’s an ad every two minutes. That is not cool. I’m not the only one that is close to hitting the unsubscribe icon

  • Made the best gains ever doing 3 sets till failure EVERYDAY, I REPEAT, EVERYDAY….. On overhead presses, 6 days a week.

    Each month my strength was doubling.

    I overhead press 300lbs now, at the bodyweight of 250lbs.

    Same with chin ups, 20 reps of chin ups with 110lbs plates strapped on.

    Failure for the win.

    Yes there will be downs in your strength but you will see each week your performance go up.

  • The best system I ever tried is going to within a couple reps of failure for a single set of approx 20 reps. Keep work-outs short. Pick 5 exercises 1 set each…total work-out time 5-7 mins. Twice/wk. That is absolute fastest way to size gains. Never feel burned out. Don’t strain and you’ll always feel fresh and charged up.

  • Awesome video. Jeff from Athlean-X just recommends absolute failure (of at least one way to reach failure). According to the current seemingly scientific consensus, I think an updated video would be good. Or at least his thoughts on it.

  • i may throw in a “go to failure” set on my last exersice. like triceps or chest or even back. but most other times i try to train “normal”

  • My very scientific experience with this has taught me that if I max lower body compound exercises like squat and deadlift, then I can only train lower body that way 1x per week at that level of intensity. However, that is not optimal. What our running and track coaches teach is that, generally speaking, the Russian program of training legs (high volume/ more frequency) has been found to be more effective for runners than the American program (more weight/ to failure/ lower frequency).

  • OK, I see what “failure” means now. Evidently there’s like 3 more reps past “that’s all I can do”. I’m going to record the Terminator’s voice and play it back on my 8th rep.

  • Basically the first study is benefit of failure because it increases strength on the other hand the second study shows that reps over weight creates thickness

  • Big news… I realized this about 15 years ago.:D Back then when the bro-science dominated the scene (which suggested going to failure all the time) I never went to failure on my leg exercises, especially on squats because I didn’t use safety bars, didn’t wanna die under the weight:D. I always left 1-2 reps in the tank yet my legs grew much faster than any other upper body muscles even tho I went to failure on those (RPE 9.5-10). Still to this day it’s pretty hard not to go to failure in upper body exercises because that mentality engrained in me and it feels weird to stop before I fail.

  • And what if the non failure group, builded muscle because they always trained to failure until they made the research, so they changed the way they always trained causing more damage to muscle and more growth because of the new training schedule

  • So am I right to say that anyone who train fasted won’t be able to activate type 2x fiber since the body glycogen storage has been depleted?

  • Why do you need to fatigue the type 2X fibers ( im sure use to be called type 2B fibers), instead stimulate the fibers. I think this is what most olympic weightlifters train for. Its rare for them to ever miss a lift unless competing and going for a new PB. Similar to powerlifters??

  • Once I started going one or two reps shy of failure, I started to gain weight. I recommend it. Obviously recovery and nutrition in combination is necessary as well. This trio is where I noticed the weight going up.

  • If you are doing progressive overload you can’t avoid going to failure, simple as that. Else you will have no clue when to increase the weights. It should be minimize though, fail only on the last set. If you want to go even gentler fail only on Fridays or alter your threshold for fail.

  • The key is recovery, you can go to failure each time but is your recovery routine good enough for your next session not to be affected by soreness etc….

    A lot of “info” is written on the way to exercise but not enough is focused on recovery, focus on your recovery more than your actual exercises and see your gains and strength grow.

  • I have never seen such an analysis like this before, I love how much exercise is science base and you promote all this to make your exercise as effective as possible, congratulations on your work, research and guidance, cheers

  • So the Not to failure group never felt as exhausted as the train to failure group? Does this mean they could pump up 2-3 more reps, but stopped at 10 since it was 3 sets of 10 reps as shown in the example?

  • LOL on the beginning head turns. I’ve always gone to failure before, but see that as I’ve gotten older (over 50 now), I need more rest between sets as a result than I did when I was younger. If I come up a little short of failure, I can reduce the time of rest between sets and do more of them, so that’s what I’m going to try now. It might also add a week between deloads too, IDK yet.

  • I started not going to failure for about a month now and I have got lots of gains and my bench press went up 15 pounds so it works for me

  • I can tell he dont train to failure and only a failure says not to train to failure in my eyes! I have done bodybuilding for over 30 years and tried every split and training regime and set and rep routine and I can tell you reps in the 6 to 10 range and 3 sets to failure with 75% of you’re one rep max in all exercises or medium to heavy not super heavy weights give you the best muscle mass!! 4 ex for big muscle group and 3 for small muscle groups and 1 to 2 minute rests between sets and only 4 workout days a week! Intensity that’s what we are aiming for!! It’s not you’re muscles that become over trained its you’re central nervous system cant cope it needs time to recover!!

  • I have always gone to failure with great gains and size. To all those saying they got hurt going to failure, the main thing I make sure of every single Rep is proper form. If you maintain proper form, it’s very unlikely you will get hurt. Many factors here like over training and genetics with weak points in your body (like the Twins having genetic bicep issues) that can cause lifting issues but keeping proper form has kept me safe and healthy for the last 12 years. One more thing is proper recovery time. If you’re body is not ready, it’s not ready. Usually, if you’re not recovered, your form will suffer.

  • I notice they’re very adamant against not going to failure. I go to failure on usually 3 out of my 5 sets on bench. I don’t do reps after failure, I just do as many as I can with a little assistance on the last rep. It’s gotten me to a 365 lb one rep max bench at 200 lbs body weight.

  • Can you make a video about doing one exercise every day for x amount of time. for example doing 100 push-ups every day for a month/2month. Would it bare any results. it’s really popular in Buzzfeed video’s

  • It would be a shame for you not to get ripped when other normal people do it so easily with “Ripped Max Stagger” (search for it on Google).

  • Nonsense. Training is always balancing with switching protein synthesys and vascular effect of training. If we train to failure or even close to it, you just do little more synthesys but big stress on vascular system, wich going to do idea of training useless. If you wanna more protein synthesys we already have static and slow speed training. But stress on the heart do this training useless.

  • Training to failure just like doing drop sets is totally effective, BUT NOT every day or every set, you’ll just end up exhausting yourself.

  • I dont care about the results ive been training to failure for the past few months ive started working out and its worked so im still doing it

  • Man videos like this mess up a lot of new lifters. Reps until failure is a terrible training philosophy. There is lots of concrete scientific data showing you do not need to lift like this to make gains both in strength and physique

  • Do you guys think this is an example of something the “bros” got right?? Also if you’re interested in more on this topic, take advantage of the MASS sale on research review subscriptions: http://bit.ly/jeffMASS

  • it may depend on intensity. I was going to failure with 80-90% intensity for only 10 months and i got bilateral biceps and brachialis tendonitis so bad (still have it on my left arm 2 months later) i had to stop working biceps altogether. I’m still at a far lower weight compared to before. Also got bilateral lateral epicondylitis at the same time, right-sided lat dorsi insertion tendonitis, and a minor case of right-sided achilles tendinitis. I recently backed off the intensity (while increasing volume) and it’s finally getting better.

  • What is your training routine? Do you work out every day or what? I work out Mondays through Saturdays and I have Sundays off I also train for at least an hour and a half at the gym do you think it’s good how I’m training or what else should I do or add? Also I train chest and legs on Monday biceps and triceps on Tuesday and back then shoulders on Wednesday and I repeat till Saturday.

  • The key is to use a weight, that buy the 3rd set, you can barely get 8-10 reps, but thats just my advice…..UCNDOWHTEVRTHEFUKUWNNADO.

  • I’ve been training natural for a little under 5 years now.  my first 2 years progress was pretty much non existent.  had some strength increases but nothing special.  3rd year I started noticing SOME physical changes.  For the last 2 years I started training my guts out beating the shit out of myself and going to failure for at least 1 set each exercise.  and I mean real failure.  Drop sets forced negatives then isometrics.  30 rep+ sets of squats with 225 to burn out quads.  My diet was always clean as hell.  but its only been since I started killing myself in the gym that finally I’ve seen some really good progress in the last 2 years. 

    In short train like a demon and give yourself the best possible recovery from diet rest and supplementation where needed and progress will come.  These days I cant mentally stop myself training knowing that I had more in me.  it makes me feel like a damn pussy.

  • Guys what i do is train to failure on every set then rest as much as i nees in order to perform the same reps. Is that basically the same?

  • Been stuck on the bench press at 315 for a month but as soon i started not going to failure my bench went up 5 lbs in a week and still going up. Its works for some and it doesen’t for others so if it doesen’t work for you don’t talk shit

  • I would suggest to go to failure on every set, until u cant do more. thats when the muscles think “Shit, i cant handle this, i need to grow!!”” 

  • I have a great physique already. New research is meaningless when you are already built and have weight trained for over 35 years. I know all the movements, nutrition,and rest required for a great physique. It starts with good/ great genetics and you improve over time.

  • If one is to not train to failure, how does one progress?
    Normally when I want to progress I force my self to push through to do additional reps, so how do I progress when not pushing myself past my previous reps from previous training session since Im avoiding failure?

  • Yes and No, normally you should hit the same muscle 2 times a week. But if you are not very well trained, it takes longer to recover. When i hit it once a week or every 5-6 day, i get sore muscles the days after which is a sign my muscles had gone into hibernation mode and i have no progress. Just a tip:) (If you dont get sore at all you may not be training hard enough also) But it all comes down to ur goals..so do whatever the fuck you wanna do!

  • If your goal is to build lean muscle, not bulk up, does that determine the type of failure you would aim for? (He mentions tempo failure is for power training) Or is the type of failure more specific to the type of exercise your doing (and you would ideally experience all 3 types in various exercises during the same work out?)

  • These guys built there physique off going to failure in the first 3 yrs since then they’ve been “cruising” making modest gains. In short failure is king IMO

  • I almost don’t believe it.. wouldn’t recovery have more to do with the amount of sleep you get and the nutrients you put into your diet as opposed to your reps and sets?

  • 1. Always keep proper form and stop when you can’t maintain form
    2. If form and tempo is good train till that burn is too much
    3. Train till you feel your gonna die

  • For novices and intermediate lifters, I don’t think you need to train to failure at all. What is difficult is not always effective. You should be building strength, not testing strength. I used to think, “train to failure, push yourself to the limit, maximise the muscles working”. But I’ve realised that training to failure will hinder your progression. And progressive overload is the most important thing. If you stall at a given weight on your set and rep scheme, and you back down the weight a little and build back up, stick to your set and rep scheme, there’s no purpose of training to failure. Get your reps in, build back up and take that step forward in progression. In most occasions, training to failure won’t build strength, it’s only a test of strength, which should be used very rarely in my opinion.

  • you could have just said “just do enough sets that your arms are sore, but not so sore that you’ll worry about dropping a dumbbell in your head.”

  • Fuck I’m PhD and I feel this study is another one which proves what the authours premeditatedly wanted to prove, that is RI is superior to RM (muscle failure). They only measured the vastus lateralis and the subjects trained legs for 5 consecutive days/week. At some point in the study they mention that both groups performed sprint training in between the resistance training. And I don’t know for you, but for me it’s obvious that if you reach failure on some muscle you need to rest at least one day before training that muscle again, or you will pay it. Imagine reach muscle failure on the vastus lateralis today, and tomorrow, and the day after tomorrow, and the next one, and the next, for two months and a half! That’s so stupid!!! Why just don’t compare two normal 8-12 reps RI vs. RM routines with REAL 1-2 training days/week PER MUSCLE with at least two days of rest between trainings for the same muscle? Ah I know, because there wouln’t be statitically significant results, or even RM would be better, and thus the bro science would be right again.

  • Over the years of watching videos reading, and I came to find out that you guys are full of shit, you guys are fake. You obviously don’t listen to Arnold. You guys talk about only going to the gym for 45 min to an hour that’s another full of shit info you’ve misinformed us. I’m sorry you guys are a bunch of jokes. You guys are funny gotta give it to you. It you guys know much you know something’s but you guys are still amateurs. That’s why you’ll never be pro you’ll never be famous YouTube famous maybe, but that’s it. You don’t know what your talking about. Arnold days everybody did reps until failure and I mean there results don’t lie so yea you guys are chumps don’t know shit. I won’t be surprised if you guys don’t reply to me and I won’t be surprised when I have a bunch of Jimmy struthers defending you guys. But you and all your supporters are a bunch of jabronis I’m don’t watching your videos supplement reviews I’m done!FUCK YOU GUY AMD GO FUCK YOURSELVES OR JUST FUCK EACHOTHER

  • Wow, terrible talk. If he could only get through one video without cussing. Filthy mouths show filthy minds. This heart patient needs a heart transplant. Drink some toilet water and hydrate.

  • PictureFit can you make a video about magnesium stearat its in alot of supplements, many people say that is harmfull and i’m worried about because on my zinc supplement says it contains magnesium stearat. And I’m concerned if i should continue to use it. Please make a video about it.

  • I love the movie. Youtube is perfect for this form of thing.My homeboy used to be bullied. He explained he was intending to get bigger muscles. I did not believe him. Til in only weeks he added 40 pounds of complete muscle mass. He made use of the Muscle Building Bible (Google it). No one dares to intimidate him nowadays.:)

    I actually signed up earlier this week. Not to mention the mans emails are fucking fascinating!!!

  • If you use train to failure, there are some things you should keep in mind. First, stop working out If you feel pain. Finishing workout with injuries is not a smart choice. You end up with spending a lot of time.

    Second, taking enough amount of rest is essential. For example, on Monday, you target upper body with going to failure, you should avoid working out your upper body until you recover it. It means, If you don’t go to failure, you don’t have to take a long break.

  • Keep up the the great videos fellas… Fuck all these haters. Im a long way from having the physique im looking for but your advice is helping me alot.

  • No one, not even you Crom will remember how many reps we did. What matters is that we went from few to many and if you will not help him do two more then to hell with you!

  • I’m slowly getting into fitness and Jeff seems to have a video about every question I’ve come up with������������ thanks for quality content!

  • @TwinMuscleWorkout If let’s say If my sets were 12,10,8,6 should i meet that amount of reps and then try to do more if i can? but try to keep my weight at a limiting factor to not exceed that to get the most out of my gainz? Thanks for all the REAL fitness talk on youtube for tall the years. Respect you guys. Love your videos. Been watching for years!
    -Austin from Seattle! “GO HAWKS!”

  • The twins nailed it on this one.

    At the end of the day the stimulation you’ll get from a workout is basically (intensity X total time under tension), and not going to failure lets you do a lot more sets per workout (sets go into the time under tension part).