Training to Failure: What are Some Benefits, Methods, and How to Do It
The majority of new evidenced based studies show that training to failure is the most effective way to maximize hypertrophy as long as you take effective reps close to failure or to proximity to failure. However, if you are like me when I first started trying to go to failure I completely underestimated how I was from "real" muscle failure, often stopping 5-10 reps away as the experience can be daunting.
In this article I will attempt to guide you on training and hitting failure more frequently, and accurately, instead of guessing by:
1- Understanding the repetition counts to failure for it to be beneficial for hypertrophy?
2- Different Methods to train to failure
3- How to conceivably know when you/I am at training failure
UNDERSTANDING REPITITION COUNTS TO FAILURE:
Let's first clarify what the evidence is suggesting for repetition counts to be beneficial for hypertrophy when taking to failure. Studies between 5-30 repetitions have shown to produce equal hypertrophy as long as you take those effective reps to failure or proximity of failure. This works, if and only if you are increasing total repetition volume.
What does this mean? You can do reps of 5, reps of 6-10, reps of 8-12, reps of 15 + as long has the rep range or total training volume is equal or close to being equal and to failure. For example, if I chose 5 reps at 2oo lbs., my total volume would be 1000 lbs. I would then need to match that volume (close to it) with a higher rep count at a lower load (20 reps at 50 lbs.).
Resistance training of 3 and 8 sets to failure shows that Myofibrillar Protein Synthesis is elevated substantially (up to 48 hrs.) compared to just doing working sets. MyoPS is the main contractile producer muscle growth and makes up 50-60% of muscle fiber cell volume.
TRAINING METHODS TO FAILURE:
This can be conceivably obtained by numerous methods and here are two examples that you can attempt to apply to maximize hypertrophy.
1- Going to failure in the initial sets. This can potentially reduce volume and reps later on.
What does this mean? Basically, gassing out early.
2- Training a little further away from failure in the initial sets (termed, Reps in Reserve or RIR and usually conducted 4,3,2,1 with reps in reserve). This can allow later sets to do more volume.
Both of these ways will work if you increase total training volume (remember this is the total amount of weight you lifted during those reps).
To summarize equivalent results: fewer harder sets or more lighter sets.
Thirdly, how do I conceivably know when I am at failure or close to failure. Most people underestimate how far away they are from failure, or at least perceptually. If you aren't sure how to find your failure here are a few possible ways:
One More Rep Theory:
1- As long as safe, attempt another rep with good technique
Why? If you fail, so what. You fell one rep short and you now have a new measuring stick. Just have a spotter nearby if you are squatting or heavy benching.
Few Second Theory:
1-Try to push out an extra rep for 1 to 3 seconds
How? Keep pushing for at least 3 more seconds. Many failed repetitions can still be completed with a little extra effort.
Go Heavier Theory:
1- Bump your load. If you get more repetitions than expected, you probably aren't going as heavy as you should be. Just a thought.
Bar Tempo Theory:
Also known as bar velocity. This is my recommended method that I use mostly during my training with other individuals and myself as a marker. You can clearly see when the tempo changes during a lift and I have a link to this study below.
BOTTOM LINE (In My Humbled Opinion):
In the end, don't worry if you are accurate or not. Sometimes going to failure is the goal, sometimes it is not. I train doing both at times and so should you in order to reach a full spectrum of development regarding your fitness and Mastering Your Body.
Finally, when it comes to results and hypertrophy, there are multiple ways to that vacation destination, you just need to figure out which path to your destination works best for you.
Disclaimer: Sharing a study in NOT an endorsement. You should read the orginal research yourself and be critical.
