There’s a prevailing belief that the person pushing to failure in the gym, exhausting themselves with each set, is guaranteed to achieve the maximum gains, right?
If you possess the ability to train to failure, it’s assumed that reaching for that extra rep or two in every set (commonly known as max effort training) will result in greater muscle growth and strength. However, the approach to training intensity is evolving, suggesting that training smarter, rather than just harder, leads to better gains with less effort.
But what’s the optimal level of intensity for training? To answer this, let’s delve into the theory behind training to failure in every set of your workout.
Watch the excellent video below by Jeremy Ethier for more details.
Training to failure is often considered the most effective method for muscle growth for a few primary reasons. First, failure training is believed to induce more growth due to maximal motor unit recruitment and mechanical tension.
Second, akin to motor unit recruitment, muscle protein synthesis tends to be lower when you stop short of failure compared to when you push to failure.
Lastly, considering the positive correlation between workout volume and muscle growth, pushing each set to failure should theoretically increase overall workout volume, resulting in more growth.
However, training to failure every set has its drawbacks. It’s not only unpleasant for most individuals and demands a significant level of motivation for each workout, but it also imposes considerable fatigue on the body.
This delay in recovery can lead to muscle damage carrying over into subsequent workouts throughout the week.
Over time, this continuous strain can lead to a state of “overtraining,” resulting in reduced anabolic hormones and creating an unfavorable environment for muscle building.
Now, let’s examine the theory behind training to failure more closely. First, while motor unit recruitment and muscle activation increase as you approach failure in a set, it appears to plateau around 3-5 reps shy from failure. Second, training close enough to failure allows you to maximize muscle protein synthesis without the excess fatigue associated with training to failure. Lastly, the muscular fatigue induced by going to failure in a set compromises performance in successive sets, leading to less overall volume.
So, when addressing the question of how hard you should train, it appears that taking your sets just shy of failure is the optimal strategy. However, it’s crucial to approach this point closely enough to still stimulate growth; this doesn’t mean making your training “easy” because that’s suboptimal for growth.
Regrettably, many people underestimate the number of reps they can perform for max effort training and end up training too conservatively as a result. To ensure you’re pushing hard enough during your sets, dedicate a day with a spotter and attempt to achieve as many reps as possible in each set.
Total these , then divide by the number of sets to determine a target for your next session.
In conclusion, constantly striving for that extra rep or two may not always be advantageous, as it provides minimal additional stimulation for the substantial increase in fatigue. Therefore, while training hard is essential, if you aim for optimal long-term results, you need to train intelligently as well.
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