Understanding Training to Failure

what, how, when, and why..

In the world of strength training and bodybuilding, a common misconception prevails: the belief that more training always leads to better results. Many aspiring bodybuilders assume that pushing their limits and training to failure during every set will guarantee maximum gains. However, the relationship between training intensity specifically the concept of "going to failure" and muscle growth is far more nuanced. To achieve optimal results, it’s essential to not only train hard but also train smart. Let’s break down the concept of training to failure, its implications, and how it can be effectively incorporated into a bodybuilding regimen.

What is Training to Failure?

Training to failure refers to performing a set of exercises until you cannot complete an additional repetition due to muscle fatigue. The term “repetition maximum” (RM) is often used to quantify this effort, which can be classified in different ranges, such as 1RM (one-rep max), 3RM, or even 10RM.

Key Concepts: Exertion, Intent, and Intensity:  Understanding a few core concepts is crucial for effective training:

1. Exertion: This indicates how close you are to failing in a set. Training to absolute failure represents maximal exertion.

2. Intent: This refers to the quality and explosiveness of your lifts. A key measure here is bar speed; lifting weights explosively is often a marker of good intent.

3. Intensity: This measures how heavy the load is relative to your one-rep max (1RM). However, intensity isn’t just about the weight; it’s influenced by exertion and intent too.

Types of Failure: Technical vs. Volitional: There are several ways to define “failure” in a training context:

·       Volitional Failure: This occurs when you physically cannot complete another repetition, requiring assistance from a spotter.

• Technical Failure: This is when your form breaks down to a point that compromises safety often identifiable by a coach or experienced lifter observing.

• Psychological Failure: This describes a mental stopping point that occurs long before physical limitations set in, often influenced by the lifter’s mindset.For intermediate and advanced lifters, achieving true failure often lies between technical and volitional failure.

The Continuum of Proximity to Failure: Training to failure is not merely a binary choice; it exists on a continuum. As you approach failure, the stress and fatigue experienced increase exponentially. This proximity should be strategically managed depending on specific training goals and phases.

Measuring Proximity to Failure: Monitoring your proximity to failure is key to implementing it in your training effectively. Here are two primary methods:

• Subjective Methods: Rating of Perceived Exertion (RPE) and Reps in Reserve (RIR) are intuitive ways to assess exertion. RPE operates on a 10-point scale, while RIR indicates how many more reps a lifter could theoretically perform.

• Objective Methods: Velocity-Based Training (VBT) utilizes technology to track bar speed, providing concrete data on performance. Metrics like velocity loss a measure of drop in speed from the first to the last rep can inform lifters on their proximity to failure.

Recommended Hybrid Approach

Utilizing a combination of RPE and VBT will give bodybuilders a well-rounded understanding of their training intensity and help manage fatigue effectively.

The Science Behind Training to Failure

Research supports using training to failure as a small component of a comprehensive training program. For instance, a study by Landyn Hickmott in 2022 found that if training volume is matched, a lower proximity to failure (20% velocity loss) could yield similar muscle hypertrophy outcomes when compared to higher proximity (30% velocity loss). Therefore, while training close to failure has its benefits, the overall impact of accumulated fatigue must be considered.

Pros and Cons of Training to Failure

Pros:

• Break Through Plateaus: Occasionally training to failure can help stimulate growth and overcome stagnation.

• Build Mental Toughness: Pushing to failure can enhance your resilience and confidence in lifting.

Cons:

·       Injury Risk: Consistently training to failure increases the potential for injuries and joint stress.

·       Neural Fatigue: Approaching failure leads to increased fatigue that can inhibit performance in subsequent workouts. Research indicates that while training to failure plays a role in muscle growth, it should be used judiciously particularly for strength development.

Training for Muscle Growth vs. Strength:

Is Training to Failure Necessary for Muscle Growth?

While there’s a belief that training to failure is essential for muscle hypertrophy, research suggests that it may not always be necessary. For instance, a study by Hickmott (2022) found that matched training volumes regardless of proximity to failure yielded similar muscle growth results.

Should You Train to Failure for Strength? Surprisingly, consistently training to failure can be counterproductive for strength gains. Studies indicate that submaximal training, allowing some reps “in the tank,” generally leads to better strength outcomes.

Impact on Explosive Power: For athletes focused on developing explosive power, such as sprinters or field sport athletes, training too close to failure may inhibit short-term power production. For instance, research by Gonzalez-Badillo (2016) showed that training to failure adversely impacted vertical jump performance.

Balancing Hard Training with Recovery: To optimize gains, it’s crucial to balance intense training with adequate recovery. A practical approach involves mixing higher and lower intensity days in your week:

• Low Exertion: RPE under 7; used especially for technical work or high-frequency training.

• Moderate Exertion: RPE of 7.5-8.5; ideal for building strength and hypertrophy.

• High Exertion: RPE above 8.5; informative for testing limits but should be approached selectively.

Training to failure meaning pushing yourself until you can't do any more reps is not the best approach for building strength, both in the short term and the long term. Research shows this clearly. Studies related to Velocity-Based Training (VBT) indicate that strength gains are better when you train below your maximum effort (sub maximally), even if you're not doing as many total reps. In fact, a review of 25 different studies by Peterson in 2005 found two important things:

·       More Sets Lead to Better Gains: Athletes who did more sets (four or more working sets) showed greater strength improvements.

·       Submaximal Training is Effective: The studies showed that doing sets at a lower intensity (with a lower RPE or velocity loss) led to more strength gains overall.

To put it simply, training hard is important, but leaving a few reps in reserve for each set like when you're doing three sets at a lighter intensity is more effective than maxing out on fewer sets (like doing six sets to failure).

Impact on Explosive Power: For athletes, especially in sports that require explosive strength (like running or jumping), training too close to failure can actually hurt your performance. A study by Gonzalez-Badillo in 2016 found that athletes who pushed too hard in their workouts experienced a significant drop in their jump height right after training. In contrast, athletes who trained with lower intensity improved their vertical jump over the next 48 hours.

Advantages of Submaximal Training: Training too close to failure doesn't just have short-term effects. It can also hinder long-term progress. A study by Izquierdo-Gabarren in 2010 showed that kayakers who trained to failure did not improve their upper body power as much as those who trained with a lighter effort (20% velocity loss compared to 40% velocity loss). Even though the failure group did almost double the reps, their strength gains were 80% lower.

Guidelines for Programming Training to Failure

Here’s a clear list of actionable steps to effectively incorporate training to failure into your bodybuilding program, along with resources for each step.

1. Track Bar Speed Regularly:

• Action: Use Velocity-Based Training (VBT) to monitor your lifting speed.

• Resource: Download the Metric VBT app, which offers a free basic account for tracking bar speed and understanding your proximity to failure.

2. Incorporate Multiple Sets with Lower Exertion

• Action: Design your workouts to include multiple sets that are further from your failure point. This allows for quality training without overexerting your nervous system.

• Example: Aim for lower exertion such as 3x4 reps at 20% velocity loss rather than 2x6 reps at 30% velocity loss. Consider using cluster sets for added recovery between efforts.

• Resource: You can find a guide on cluster sets and their benefits in articles or videos on bodybuilding coaching platforms like Bodybuilding.com

3. Focus on Moderate Exertion for Most Workouts

Action: The bulk of your training should be done at moderate exertion levels. This helps you recover adequately between workouts and manage fatigue.

Resource: Use the RPE scale chart provided by sports science websites to better understand how to use RPE in your training.            

 4. Adjust Exertion Based on Training Frequency

• Action: If you train 4-5 times a week, you’ll need to lower the average exertion or volume of your workouts to ensure proper recovery.

• Tip: The more frequently you train, the less intense each session should be.

• Resource: Check out training frequency guidelines at T-Nation or Stronger by a Mile, which detail how to adjust intensity based on your training schedule.

5. Categorize Exertion into Three Buckets

• Action: Think of your exertion in three categories—High, Moderate, and Low. Alternate between these categories throughout your weekly training:

  • Low Exertion: Easy sets for technical workouts (RPE under 7, RIR above 3).

  • Moderate Exertion: Most productive for strength building (RPE between 7.5-8.5, RIR 2-3).

  • High Exertion: Use sparingly for max efforts (RPE above 8.5, RIR below 2).

• Resource: Use Polar's guide to heart rate training to become familiar with adjusting loads based on exertion levels.

6. Monitor and Adapt Tolerance with Training

• Action: Remember that how much work you can handle close to failure is individual and can improve with consistent training. Gradually increase training volumes as you get fitter and stronger.

• Resource: Consider following a structured program like the 5/3/1 program by Jim Wendler, which emphasizes gradual progression and adaptability in training.

In summary, training to failure can be a powerful tool for bodybuilders, but its implementation should be strategic and not excessive. By understanding the nuances of training intensity, exertion, and recovery, you can design a well-rounded program that maximizes gains while minimizing the risk of injury and fatigue. Remember: train hard, but train smart for long-term success in your bodybuilding journey.