Should You Train to Failure for Hypertrophy? | Failure vs Non-Failure Training for Muscle Growth
ฝัง
- เผยแพร่เมื่อ 25 มิ.ย. 2024
- TIMESTAMPS
00:00 Intro
00:14 What is Failure?
01:34 Failure vs Non-Failure
04:26 Proximity to Failure & Hypertrophy
05:48 Indirect Effects
08:59 Benefits?
10:42 Practical Recommendations
STUDIES
pubmed.ncbi.nlm.nih.gov/33497...
pubmed.ncbi.nlm.nih.gov/33343...
pubmed.ncbi.nlm.nih.gov/31895...
pubmed.ncbi.nlm.nih.gov/28965...
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Great video. For someone who only trains twice a week, I figured it was common sense to train to failure but it's good to see this decision backed this format
I just starting a new routine where I do a full body 1set to failure 12 different exercises 5 second concentric and 5 second eccentric rep count. Very intense. You can only do this workout 2x per week as you need more recovery. I’m loving it so far . You are out of the gym in 30 minutes. You go from one exercise to the next with very little rest.
Nice, I am a big fan of making workouts more time-efficient 👍
Good job! I don't like going to failure, it just wipes me out. I train more often with less intensity and volume and enjoy my workouts, while maintaining good lean muscle mass. Plus I still have energy for other activities.
nice! yes, this is a great point to consider 👍
@@FlowHighPerformance1I go to failure because I do 3 times a week training in a push pull legs split, and have 4 rest days so I go to failure is 1 -2 RIR still acceptable? Or should I switch it up time to time? 😎👍
I started lifting at 12. That's 52 years ago, lol. My concept of leaving reps in reserve was always limited to the old tried-and-true scheme of, say, 3 sets of 8. When you can get 8 reps on the 3rd set, add 5lbs next workout. So if you do 3x8, you obviously had some reps in reserve on those first 2 sets - or it would have been more like 10-12, 9-10, 8. Guys used programs like that long before I started training. So it's not a new concept. The idea of stopping short on the final set is fairly new to me and something I've never quite grasped. I see your point in terms of volume. It makes sense to do more sets if you aren't pushing any to the (safe) limit. Also, I can certainly see that not doing that final hard rep is safer. That last, gut-busting rep is the one you are most likely to get injured on.
All that being said, back when I started, many of the guys writing articles said push, push, PUSH to the limit. So all my sets were usually taken to the point where the last rep was very hard and sometimes failing to complete it. Seems to have worked for me. Would I have gotten as strong leaving RIR but doing more sets? I honestly don't know. Something to think about. Would I have had fewer injuries? Of course. These days, I stop if I am not pretty sure I can finish the next rep. Injuries take longer to get over now than they did 20 - 30 years ago.
Thanks for sharing your experience! I do think that you should train CLOSE to failure, but truly failing your last rep may do more harm than benefit 🤔
I have been trying to take sets to 2 RIR. I do this by asking myself, when i am tired, if I can do two more reps and I stop when I cannot. I am finding that 2 RIR makes me less tired for the next set and it is helping me feel less fatigued the next time I train.
Exactly right, definitely less fatiguing than training to failure 👍
this video is mind-blowingly useful and well supported
Glad it was helpful 👍
Great job as always mate! How about to analyze the triphasic training at some point? Thank you in advance! You do great!
Maybe at some point 👍
really well made video tysm
no problem, glad it was helpful 👍
I do 2-3 work sets per muscle group. I work to failure, or close to, strict form, 8-15 reps and I walk away. Back in 3 days and so it again
Great infos
Cheers 👍
I find training to failure on isolation exercises that only work one muscle and keeping a few reps in the tank when using barbell exercises because they are more taxing on the nervous system due to working multitude of muscles.
I find the same thing 💪
Old school bodybuilders trained to failure only on the last set of the exercise and many times would push 2 reps past failure (aka "forced reps" with a spotter). Would like to see a study examining this.
Yes, it would be an interesting study 👍
Great comment...I think the old school guys were on to something
On steroids
Hey Peter, suppose you're in your last exercise for your workout at the start of your mesocycle and as per your recommendation its an isolation exercise and hence taken fairly close to failure(RIR2 for example sakes.) How would I progress this exercise in the next few weeks of the mesocycle? If next week I do RIR 1, and then RIR 0, what would I do in week 4?
Also what is your opinion on RPs approach to training where every set is taken to technical failure(sometimes even beyond) at the end of the mesocycle?
Good questions.
I prefer to keep RIR the same across the entire mesocycle. Performance should naturally improve over time as a result of muscle growth over time, rather than forcing overload to occur (see videos on progressive overload).
I think RP's progression approach is solid, but I don't think it is necessary for everyone. I prefer to individualise RIR for each exercise and maintain it for the entire mesocycle 👍
You could up the volume
That is another option 👍
Very informative video. I have one question however regarding the strictness condition that states that the last rep should be identical to the first, In my very little experience, I believe that sacrificing the technique a little bit in the last reps will allow you to do one or two more reps which would put the muscle under much heavier stress and therefore should increase hypertrophy, am I right or wrong about this?
This is a good point. I actually agree that it can potentially be beneficial 👍
yo bro what if I enjoy training to failure what should my weekly volume look like 0 rir for each muscle group
Whatever you can handle without excessive fatigue 👍
Practical recommendations for implementing dropsets in a program?
This video should help th-cam.com/video/ekQzkHACDFE/w-d-xo.html
Coach,can you tell me about career and academic courses in S&C.What you've pursued in academics.
I have a bachelor degree in exercise and Sport science 👍
Can we do training to faliure with compound exercises??
This video should answer the question th-cam.com/video/u6mV5w-baJA/w-d-xo.html
I have not checked upload date of videos but in some you are saying for Hypertrophy it’s necessary to train to 1-2 RIR but now you mentioned that it’s not fully true. Did you change mind or did I miss something ?
This video should clear things up th-cam.com/video/u6mV5w-baJA/w-d-xo.html
I've changed my view Slightly on failure. Because with Squats I never train to true failure and yet my legs grow and get stronger.
Nice! Yes, it is definitely not necessary, especially for heavy compound lifts 👍
@@FlowHighPerformance1 if you trained to true failure on squats you would be crushed. 😬 there is nothing different about leg muscles then any other muscle group. I was going to failure on just about every set. But, I'm rethinking this now do to sudden periods of systematic fatigue. 😩
Smart decision 👍
You sound kinda like @MrRoflWaffles
dont know who that is