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Training To Failure, Is It Good For You?

Training To Failure, Is It Good For You?

Training to failure is a concept in fitness and strength training where an individual performs exercises until they are unable to complete another repetition with proper form. In other words, you continue a set until you reach the point where you can no longer lift the weight or perform the exercise.

The idea behind training to failure is to push your muscles to their limits, promoting muscle fatigue and potentially triggering greater muscle growth. It is believed that by pushing a muscle to failure, you activate more muscle fibers and stimulate greater muscle hypertrophy.

Key Takeaways

  • Boosts muscle growth through increased fiber recruitment and metabolic stress. Efficiently pushes muscles to limits, serving as a clear effort metric. Acts as a marker for progressive overload and extends Time Under Tension (TUT).
  • Heightened injury risk due to compromised form during fatigue. Longer recovery times may impede consistent training and overall progress. CNS strain may lead to coordination issues and mental fatigue. Not universally suitable, especially with compound movements, risking burnout
  • Strategically use failure training for muscle hypertrophy. Assess recovery ability, especially for those prone to overtraining. Consider age and health, prioritizing safety. Align failure training with overall progression, emphasizing consistency. Decision to adopt should prioritize safety, guidance, and individual needs.

The Pros

  • Muscle Growth: Training to failure recruits a higher number of muscle fibers during a given exercise. This increased recruitment can lead to greater muscle hypertrophy (growth) over time. Going to failure induces metabolic stress on the muscles.
  • Intensity:Training to failure can be an efficient way to ensure that you are pushing your muscles to their limits within a relatively shorter timeframe. For those who thrive on pushing themselves during workouts, training to failure provides a clear metric for exertion and effort.
  • Progressive Overload:Training to failure can serve as a marker for progression. As your strength and endurance improve, you may find that you can complete more repetitions or handle heavier weights before reaching failure, indicating progress in your training.
  • Time Under Tension: Going to failure extends the time your muscles are under tension during an exercise. This prolonged TUT is associated with muscle growth and can enhance the effectiveness of your workouts.
  • Motivational Boost: Successfully pushing yourself to failure can provide a psychological boost. It instills a sense of mental toughness and can contribute to increased confidence in your ability to overcome physical challenges.

The Cons

  • Risk of Injury: Pushing yourself to failure increases the risk of injury. As your muscles reach fatigue, maintaining proper form becomes challenging, leading to compromised movements. This not only increases the likelihood of acute injuries but also raises the risk of overuse injuries due to the accumulated stress on joints and muscles.
  • Recovery: Training to failure often results in greater fatigue, requiring longer recovery times. The extended recovery period may interfere with your ability to maintain a consistent training schedule. Over time, this can hinder your progress by limiting the frequency and intensity of your workouts.
  • Central Nervous System (CNS) Fatigue: Frequent training to failure places a significant demand on the central nervous system (CNS). The CNS plays a crucial role in coordinating muscle contractions and overall performance. Increased CNS fatigue can lead to diminished coordination, slower reaction times, and a general decrease in physical and mental performance.
  • Mental Fatigue: Training to failure can be mentally draining. The intense effort required to reach failure, coupled with the potential frustration of not hitting a desired rep target, can impact your motivation and adherence to your fitness routine. Mental fatigue may extend beyond the gym, affecting other aspects of your daily life and overall well-being.
  • Not Suitable for Every Workout: While training to failure can be a valuable tool in certain situations, it may not be suitable for every exercise or workout. Compound movements, which involve multiple muscle groups and joints, may be better performed with controlled and focused effort rather than pushing to failure. Overemphasizing failure in every workout could lead to burnout and decreased overall performance.

Training To Failure Recommendations

If the primary objective is muscle size (hypertrophy), incorporating some sets to failure may be beneficial. However, for those aiming for strength development, it may not be necessary to train to failure in every session.

Considering one’s recovery ability is crucial when contemplating training to failure. This approach places a significant strain on muscles and the central nervous system. Individuals with robust recovery capacity may handle occasional failure training, while those with concerns about recovery or a propensity for overtraining should approach this technique more cautiously.

Age and health considerations play a role as well. Older individuals or those with specific health conditions may need to exercise caution when it comes to training to failure due to the heightened risk of injury. Prioritizing safety and being attuned to one’s body are essential in such cases.

Consistency and progression are foundational principles in any training program. If incorporating training to failure, it should align with the overall progression plan rather than being a sporadic occurrence.

Courtesy of Jeff Nippard

For Whom Is It Recommeded

Experienced lifters with a strong foundation in strength training and advanced bodybuilders, especially those focused on hypertrophy goals, may benefit from occasional failure training. It can also be useful for individuals facing training plateaus, looking to break through stagnation.

Those with limited time for workouts might find training to failure to be time-efficient, and it is generally safer when applied to isolation exercises, minimizing the risk of injury.

Well-recovered individuals with established recovery practices, and those with clear strength or hypertrophy goals, may strategically incorporate training to failure. Ideally, this technique should be performed in supervised settings, such as with a qualified trainer, to ensure proper form, guidance, and safety.

Always consult with a fitness professional or healthcare provider before adopting training to failure, and prioritize safety and adequate recovery.

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Conclusion

In conclusion, the concept of training to failure in fitness and strength training carries both potential benefits and drawbacks. On the positive side, it can stimulate muscle growth, serve as a marker for progression, and provide a motivational boost.

However, the risks of injury, prolonged recovery times, central nervous system fatigue, and mental exhaustion highlight the need for a cautious approach.

While training to failure may be beneficial for experienced lifters, advanced bodybuilders, or those facing plateaus, it may not be suitable for every workout or every individual. Incorporating occasional failure training should align with one’s overall progression plan, considering factors such as recovery capacity, age, and health conditions.

Ultimately, the decision to embrace training to failure should be made with careful consideration, emphasizing safety and proper guidance.

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