Should you Train To Failure To Build Muscle? (7 Studies)
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- Опубліковано 3 лис 2022
- Should you train to failure for muscle growth? -- Find The Full Story On My Channel.
Training to muscular failure is a concept introduced during the 1940s by the physician Thomas L. DeLorme, who at that time published a series of articles advocating the use of this method for rehabilitation purposes. Long after that, iconic bodybuilders like Arnold Schwarzenegger popularized this practice. The basic idea behind this belief is that training to failure provides an additional benefit in building muscle compared with stopping each set before reaching failure.
Today many bodybuilders and trainers swear by this practice and of found scientific proof of their beliefs in 3 studies (Goto et al, 2005; Mortarelli et al., 2017, and Karsten et al., 2021) that found the training to failure to be superior for muscle growth than not training to failure.
However, a closer look at these studies shows that things are not that simple. You see in these studies, investigators compared failure sets with sets that had 3 to 6 reps in reserve (RIR). Reps in reserve or RIR, is a scale on which you can estimate how many reps to failure are left at the end of each set. For example, a set with 2RIR means that the set stopped 2 repetitions before failure.
In the three studies I mentioned, the non-failure trials were stopping at 3 to 6 repetitions before failure (aka 3-6 RIR). This is a much lower training intensity than what is commonly advised by fitness professionals. Most of the coaches and trainers advise their trainees to get close to failure with at least 3 to 1 repetitions. So seeing in these studies that they compared failure sets with 3-6 RIR sets was a bit strange.
However, when training to failure was compared with non-failure sets with 3 or fewer RIR, 4 studies (Sampson et al., 2016, Helms et al., 2018, Nobrega et al., 2018, and Lacerda et al., 2020) found no differences between them. So training to failure or 3-1 reps close to failure (aka 1-3 RIR) didn’t produce differences in muscle growth.
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References:
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pubmed.ncbi.nlm.nih.gov/28713...
pubmed.ncbi.nlm.nih.gov/15947...
pubmed.ncbi.nlm.nih.gov/16794...
link.springer.com/article/10....
pubmed.ncbi.nlm.nih.gov/28965...
pubmed.ncbi.nlm.nih.gov/27787...
pubmed.ncbi.nlm.nih.gov/31365...
pubmed.ncbi.nlm.nih.gov/31809...
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In practice since most people overestimate their perceived intensity, they probably should train to what is their perceived failure. In reality they're probably actually training to 0 to 3 RIR.
Bro keep doing your videos. We need more of this scientific approach and foundations for our health
Thank you Marco I’ll keep them coming!
Excellent information and this makes logical sense. Thank you for sharing.
Very interesting
Plus.. Not training to failure every time,
Means you can train more and more often.
Yes, faster recovery is a crucial factor, I totally agree
Not quite.Training to failure stimulates 100% of the muscle fibres involves in that specific lifting.If you still have 2-3-4 reps in the tank it means you won’t grow because in that last rep of total failure you body will provide a stimulus to grow and adapt to that amount of stress.Stop being pussies and go to fucking failure if you want to see massive gains.I jumped from struggling to bench 70kgs to repping 100kgs in less than 5 months with the “no pain,no gain”mentality🤫
thanks bro ❤
when will you upload a video about the force?
I don’t know! 🤷♂️
Bro,most studies are skewered because they only analyse such a small amount of cases that is almost irellevant.Only when I started training to failure(both calistenics and weight lifting) did I see massive results,jumping from struggling to bench 70kg to repping 100kgs in less that 5 months.Everything must be done according to each individual,and what works best for them.Cheers!
If the results of several studies with a small number of participants are skewered, what does that make the anecdotal opinion of a single person?
@@YiannisChristoulas ok explain to him why he improved so much after training to failure then ?
But if both groups were beginners of course any stimulation will give them results 😎👍
Yes many times this is true. However, Carol et al., 2019 compared non failure training to failure training in trained males with an average of 7 years of training experience. They found that non failure training had better results for muscle hypertrophy. You can find the link of this study in my long-form video on training to failure science.
@@YiannisChristoulas interesting I've heard multiple people didn't see results until they started training to failure you say that 2 reps in reserve is better? How can you progressive overload without failure Training BTW I only train to failure on the last set of my workout I am almost 3 months into training so I'm newer to working out 😁😎👍
@@kingadjust6201 Keep it up my friend! The progression is ot affected. If you have 2RIR on a sets of 10reps with 10kg, overtime you'll get stronger and on the same reps and weight you'll feel you have more reps in reserve (let's say 4-5RIR). You can progress from there simply by adding reps and keep the same 2RIR, thus do 12 reps with 2RIR on the same weight. Or, you can add weight, 12kg for example, and do 10 reps that will feel again closer to 2RIR.
@@YiannisChristoulas thanks I go 2 reps in reserve on the first 2 sets and sometimes go 1 rep in reserve on the last set but usually I go to failure on the last set I've gone up 2 reps within a month on the last set by going to failure on the last set aren't the last 2 reps the most important for breaking the most muscle fibers though? 😎👍
@@kingadjust6201 no unfortunately it’s not. You can see my long form video where I explain this one too
You should go watch the full vid