Check out the new shop here -> picfitshop.com Thanks to everyone that have been asking for new shirt designs. Hope you guys like these. Thank you to everyone that is getting a shirt. It’s gonna help me a lot and free up time to make more and more content for you guys. It truly means a lot and I deeply appreciate the support. And of course, thank you for watching and supporting me and GETTING YOUR PROTEIN!
PictureFit is it possible you could post more studies on controversial topics like steroid users ? Cuz the fitness industry is now full of those. Just wanna see how much of an advantage they get compared to regular non steroid gym goers. Anyways love you videos and been watching them since day 1
@PictureFIt can you make a video about magnesium stearat its in alot of supplements, many people say that is harmfull and i'm worried about because on my zinc supplement says it contains magnesium stearat. And I'm concerned if i should continue to use it. Please make a video about it.
I found failure training effective in workouts geared more towards muscular endurance such as working in the 15-20 rep range with short breaks of 60 to 90s. Also I find it extremely psychologically satisfying to push yourself each time to absolute failure since with such high reps it's easy that you think you'll fail on the next rep but actually you still got some more in the tank. It builds mental toughness and discipline to keep going when the lind screams stop
But the problem with this approach is that usually the form breaks down the more reps we aim for, due to increased fatigue. Especially when doing more and more sets. I do this too once in a while, in fact today I pushed dips and pullups bodyweight to absolute failure, but I find weighted 0-1 RIR as better approach for pure muscle growth. My form remains solid in the 6-10 rep range and the close I get to failure, it's muscular, not about endurance at all.
I started training to failure (within reason) and I totally concur with your assessment. I also like the fact that recovery time is long enough for me not having to do it as frequently, since I have to juggle that with a full time job
The feeling is impressive when you think you have reached absolute muscle failure and you magically perform 1 or 2 more repetitions making an almost superhuman effort that you never thought you could achieve, that feeling is incredible, and over time you learn to enjoy the post-recovery, it feels It's great to feel your muscles tight and fatigued, it makes you want to get back to the gym as soon as possible.
The reason why the non-failure group was better is because if you train to failure you need more time for recovery, so I think that if the group who trained to failure got more days to recover than the other group would have seen the same or maybe even better gains. In this study both groups had the same time to recover which is not fair because the failure group needed more, if that makes sense. It would be interesting to see the same study over a month for example but the failure group to have more time to recover so they will train less frequently in that month and the non-failure group can train more frequently because it is not needed that much recovery compared to the failure group. And THEN after a month to compare to see which group made better gains.
It makes perfect sense man, absolutely true. Growth is in the rest not in the workout itself, and training to failure requires the body to have more rest time to adapt and to compensate
@@PictureFit can i make a suggestion for a tshirt print? " it depends" with a picture fit logo below it, i think many would buy that cause it's a meme on ur channel
@@daleprosser350 increasing the sets, the amount of reps etc. But I think increasing the total volume on a muscle group in a week is more important than demolishing a muscle group with volume in one session
Arnold talked alot of bogus I know that's blasphemy but he did like shocking the muscles and its not his own fault I guess bro science was rampant then
I used to always train to failure, using heavier and heavier weights, the only problem with this approach is that I would frequently develop tendinitis in either my elbows and or rotator cuffs, and then have to back way off on the weights and intensity for a few months , erasing all my gains. I now try to focus more on form, three sets of 10 to 12 reps, could probably squeeze out another rep or two but don't want to risk another injury. Seems to be working well so far!
I did physical therapy years ago, including resistance training. At no point was training to failure part of the instruction, but I did make real strength gains. It just involved a focus on correct form and lots of consistency. Training to failure is just bro-science. It's more important to train until you feel a good pump, and don't overdo it. Check your ego. It takes a long time to build muscles, trying to get fast results is what gets you hurt. If you don't push yourself so hard, you can go to the gymn more often and not risk injury.
I personally train to a point where I know my next rep is not going to happen. I've been weight training since I was 12 and I'm pretty in tune with my body so I know what that feels like to fail so I know when to stop.
@Rumman47 it is a joke of-course but in theory 1 siamese still would not make it exactly even groups consisting of 15 people, if you count them as 1.5 or even 2 or 1. that is why i said you need two of em lol
Personally, when I don’t train to failure. I don’t see results. Maybe that’s because I train technical failure, where I do reps until my technique breaks down and is bad, but I think people think failure as in not being able to perform a rep anymore no matter the form, which is dangerous and an easy way to get injured.
Yes positive technical failure is what you should train to. Don't start swinging your body and all that to push and finish the reps, lol. But you know why you wren't seeing results? It happens to TONNNS of people in the gym, I see them all the time. They're just not working hard enough. They don't understand what failure is, they go on youtube or google and it says pick a weight and do 12 reps. and do 20 sets per week or more. They don't undrstand the intensity side of it. If they don't know where failure is with that given weight they chose, then they can't get any effective reps that build muscle. Which are the effective reps?? The last 3 or 4 right before you fail, lol. So if people don't ever train to failure they never learn that they are not training intense enough. If they don't train intense enough and the muscles are not even training, what do they have to adapt to? Nothing, you're not giving the muscles any reason to say "Hey, that felt really heavy and it was for quite a while, I feel like that's dangerous for our survival, we need to grow to compensate for that just in case it happens again" Then boom your chest starts to grow, etc. TH-cam way over complicates things so much for people going to the gym and they end up just confusing people and they don't see any gains. Training to failure is not bad, if you take enough rest and know how to do it.
Plot Twist: PictureFit is a 35% BF TH-camr helping others to gain muscle while sitting all day editing videos and eating chips. jk! Ty for your really informative videos!
If these 3 workouts are identical, then of course it will be difficult to recover (without PED). It would be nice to see a study where both parts got enough rest, and see if the results are the same.
Indeed,I used to train only to failure 3 months ago,and pretty much every "no gym day" was still fatiguing and the muscles hurt a lot.But then I thought maybe training to failure won't actually help me overall.Now I am happy that I found out I was right, because of this video,and I continue to use failure only at bodyweight exercises which I hardly manage to do,like parallel dips,with a range of 2-4 reps currently.Thumbs up!👍👌🏽
You're suppose to hurt after you train the next day man, lol. If you're not feeling any pain at all and there is barely any doms, that means that you're prob NOT training anywhere near failure in your sets and you have to get to as close to failure as possible to get the most effective reps out of that set which are the ones that are very close to failure, lol. That is why so many people at the gym go there for a whole year and don't get any or barely any gains and feel discouraged. Because they don't understand that. So training to failure is NOT bad, you just need an extra day to recover, instead of 2 days you need 3 and you can't be a pansy either just cause you have DOMs the next day, lol. It's part of training. This guy just pulled one study when there are many that show that there is no difference in low volume high intensity vs high volume low intensity if both are done correctly they are both effective. Only thing is that with low volume high intensity you do way less sets that means that you're at the gym less and leave the gym faster, and that's a very good thing.
@@robmen1402 weird getting a reply after 3 years, but here’s what I’m gonna say. Training to failure definitely wasn’t my thing, since not only did it make me tired, but it also stunned my progress because of low energy and sometimes even muscle fever. + I was 14 back then and so I thought that training till you can’t lift your arms again was the actual way to grow muscle. Well, it was not. Now I mostly don’t even use failure, and guess what, I’ve made more progress than ever, probably because now my testosterone levels are also skyrocketing at this age and I’ve changed my diet for the better.
@@adamalexandru7277 How long were you doing it tho? I've been doing high intensity for months and I feel fine. Sore the next day yes, then it starts to heal. Really doesn't impact my energy levels only but the next day. Were you even resting enough? lol. You need more rest days when you do high intensity. For examply. Day 1 uppper, day 2 lower, day 3 rest, day 4 rest, day 5 rest, day 6 upper day 7 lower and so on. Hitting all body parts high intensity to failure every 7 days. I still do slow steady cardio on some of the rest days. I just did lower yesterday, tomorrow I take my nephew to his first peewee football game. I feel sore, but my chest and shoulders are already feeling like they have recovered some and my legs will feel better when I sleep a good 8 hours tonight. I took my sis to the airport today. I feels sore yes, but not low energy. I wonder if some of you are equating the uncomfortable DOMs to being "tired".
@@adamalexandru7277 Oooh, you mean exhausted as in your muscles are weak the next couple days. You don't feel strrong. They feel weak. That's completely normal. You don't like that feeling. But, even when you do high volume near failure you should also feel not strong the next day. Just not as bad.
I used to train to failure on each and every set, thinking that my hard work would result in better gains. It did not. I noticed that lots of other lifters were bigger than me, even though I could lift more than them! It goes to show that there are many other factors, like consistency, volume, recovery, etc.
Well your lifts were geared more towards strength I'm guessjng. Plus genetics, how well you eat, how much you sleep, age, testosterone levels, it all affects your results.
What's the best technique then, doing a set where u have 2-3 reps left in the tank? i've been training hard for 5 months straight, and notice i've so tired on my rest days
Obviously the harder you train = better gains But what people don’t understand is RECOVER you need LOTS of it. You can either train long or intense You can’t do both!! High intensity workouts for 45-1hour are the BEST hands down. Btw you are not a weight lifter you want to build a nice body your body doesn’t know the kg of weight you are lifting it only responds to INTENSITY. It’s really easy. You don’t even need a video to explain it. It’s basic science, nature. The biggest problem is people are addicted to the gym! Building muscle is VERY boring. Most people don’t have the patience to recover more than they train they kind of do it for a therapy not for results. Look up Mike mentzer it will change your life and expose the truth about how you actually get big in the shortest possible. Look up dorian Yates too
Take this however you want. I had been working out seriously for an entire year seeing lackluster gains from stopping 1-2 reps before failure. But when i during the start of 2021 stared to train to failure on most reps ive seen much better progress in rep and weight increase. I do a PPL so i have 2 days of rest between and go to failure but if not very close. I find it easier to push myself and work harder when im not just trying to get from a to b but actually focusing on the movement, not just completing the rep. Just my experience tho
I have training to failure and hitting my muscle twice perweek for 1 year. I feel exhausted and mild joint paints progress but nt much.After i swap to low rep but increasing weight. Perhaps 8-10 reps. I recover better and not fatigue plus i had make hugr progress in terms of strength and muscle in 2 months. With your statement i do believe there's a genetic plays where slow or fast muscle twitch fiver we have :)
i gotta say this guy seems so legit and for real. its not the same ol typical ripped shirtless guy in front of a camera yapping about what seems like random topics leaving you scratching your head. this guys animation is impressive and helpful af and his speech is soooo clear and fluent. well done.
It is, don't ever stop. Rest real good before that last set, even a bit longer if you have to and then focus on that last set and go ham on it, all the way to failure, fight with as much proper form as you can.
I train to failure twice a week( that's how often I go) doing full body and I am stronger than pretty much most guys in my gym. Most can't even squat 225lb... and while I barely squatted 135 for 1 set of 6 at the beginning, I was doing 225 for reps x 5 sets in 4 months after the start. And some of those go every day or every other day. With twice a week HIT style (not HIIT) full body workouts, 3 days between gym is more than enough time for the body and CNS to recover and I've been doing it for many years now with amazing results. Proper diet helps too... I will agree that it won't do any good for gym rats who enjoy gym or just go every day or every other day as then you can't recover from it. This is why full body is an amazing program to train under - great results in as little time as possible.
Wow you pointed out exactly what I keep saying in a lot of comments in when it comes to this topic of low volume high intensity to failure vs high volume. So many in the comments going around saying that HIT doesn't work and that it's way inferior. A lot of them just love going to the gym 6 days a week and leaving with a pump. That's pretty much it. I don't need an study to tell me that doing 275 on the hammer strenght for chest to positive failure for example will not yield me the same gains as doing 4 sets to 5 rpe. I know it works for a fact. Most people don't even know what their failure is on a given weight and usually don't even get close to it before they stop their set.
A critical question: how does one learn their max, if they never train to failure? If a person does non-failure training, at 90, while their max was 100, after training at 90 for 4 weeks their max would probably have increased to 120. How do they figure out the new weight to train with?
That is exactly my point and it's a HUGE problem in the gym. There are many many people that go in and out every day, doing high volume and many sets and they stop and are not even anywhere near close to failing. That means they are not getting the best effective reps which are the ones that are near or at failure, lol. So then they go to the gym, they're eating a lot of protein going to the gym doing push pull legs 6 days a week for a whole year and barely saw any gains whatsoever and they're like "What happened". It's a big issue. People need to train to failure with any given weight here and there so they can know what their true failure is with that weight on that exercise. Matter a fact it's just easier to train to failure that way you never have to worry about that. All you would have to do is get the proper amount of rest days, 3 full days of rest instead of 2 is usually enough for someone in their teens to early 30s.
Total failure, low Volume (just 1, max 2 working set) enough recovery, high split: push pull legs or higher. To achieve growth you have to get somewhere close to failure. If i achieve Failure i know, that i set the right stimulus. Problem with that for most people: They reaching failure multiple times at the same exercise = more fatigue and not much more value than just one set (or cluster-set) to failure. next exercise. Third important is a good execution of the exercise, no momentum, clean movement = no injury when reaching failure (for certain exercises you should get a spotter of course) Problem most people have with Trainibg just Close to failure: They think they hav 2 Reps in reserve, when in reality they have 5. Opposite problem: they train High Volume but pushing every set to the extreme and dont hold Back. Train smart and hard and find out what works for you. Science want answer you how hard or intense your sepcific training are or how your specific recovery looks like
Yeeeeep, I see it in the gym all the time bro. You know how I know that most of them are not even near close to failure? Nobody is straining, their concentric don't naturally slow down. When you're getting close to failure, you're going to feel the burn, it should hurt, it should feel uncomfortable, at least uncomfortable enough so that you should be making some type of face or sounds coming out of you, lol. The closer to failure you get, the slower your concentric should naturally get on it's own. I see so many just swinging weights and I know they are no where near close to failure before they end their sets. Then a year goes by and many that I see in the gym going almost every day look exactly the same, they still have their newbie gains, maintaining that's about it.
The study used 3 compound exercices/ 3 times a week as program (Squats, Pulls, Presses); such exercices cause a lot of central and neuro-muscular fatigue due to the large muscle groups involved. So it isn't astonishing that de subjects didn't progress on a hypertrophy/strength level without much recovery between sessions. What would be interesting to compare is a program with single joint exercices going to failure VS Single joint exercices without failure. The results would certainly be different (my opinion)! Just an idea for the future research :)
@@PictureFit Good point but, most bodybuilding programs are based on split training who use both compound (most part of the gainz) and isolations exercices (lesser part of the gainz). Never the less, isolation exercices also play their role in muscle hypertrophy by adding volume up (even if it's lesser factor than compound exercices). If there is a chance that training to failure only on the isolation exercices would help with enhancing hypertrophy, than it would be useful to know ;)
That's because when you train to failure you're suppose to rest a bit more, also I would never use failure training with high volume. High intensity low volume that is where I would throw failure in. He cherry picked that one study.
@@Tommynyp33i had been working out moderately for 2 years ....took 1 year off due to studies then started again training seriously to failure and i so great results
@@Chill-pj8oz you know exactly what im trying to say....yes it took less time to reach the level I was, but after that i started seeing changes a lot faster even when I had those newbie gains
There are multiple types of failure that can be reached before ending a set. They are listed here in order of increasing intensity. Pre-failure. The set is ended just before failure, as judged based on sensory feedback from the muscles. Tempo failure. The tempo or cadence used for the initial few repetitions can no longer be maintained. Form failure. Proper form for repetitions can no longer be maintained. Absolute failure. No additional repetitions can be performed, even with poor form. As suggested from wiki for the types of failure, which type of failure are we talking here?
Form failure aka Positive failure is the one that people want to go with. Negative failure can only be done if someone is there so they can help you with the concentric other wise you're doing it on your own with bad form and you can cause an injury. So I do positive failure.
By delaying recovery you mean delaying neurological recovery/performance which in turn hinders your following training sessions right and the muscle protein synthesis response right??
Love your videos, I always learn something new! Went through the study myself to look at the statistics (I'm studying to be a pharmacist, so I've gotten used to reading journal articles about medications), a bit confused by this study. I get that for a study with this kind of extensive protocol, it's not realistic to have a larger sample size (though I would prefer that so the study would have more statistical power), but dang I had to look up quite a few of the statistical methods they used, I've never heard of hedge's g or a levene's test before looking through this trial. Guess you can't expect a fitness-based trial to have the same methodology as one done by a large pharmaceutical company! Anyway keep up the great vids!
Yeah, you should look at multiple studies and or look at a meta analysis, because he cherry picked that one study. Nothing against him, just stating a fact. A lot of these fitness channels push studies and science in training hard, and a lot of times it over complicates things or the studies are flawed in some way. Doing high intensity low volume to failure is just as effective as high volume training.
So the Not to failure group never felt as exhausted as the train to failure group? Does this mean they could pump up 2-3 more reps, but stopped at 10 since it was 3 sets of 10 reps as shown in the example?
So, if you're dead set about training 3 times a week, it is understandable that training to True Failure will not work as you cannot possible recover enough between sessions (if your natural). So the study does not prove that training to failure wont grow muscle as it was done incorrectly anyway. And, you only need 1 set (after a proper warmup) to reach proper failure. What differs between people is the time between workouts for them to recover. I don't use steroids so for me 5 days between workouts on a 3 way split was productive. I also found my strength would increase first, then the muscle growth second. in a sense I took the set beyond failure as I would do 6 to 10 in proper form or until I couldn't anymore, then 3 10 Sec Rest Pauses (sometime I could get 2 reps on the first one), then if I could I would do 3 negatives. thats the end of the set. Only 2 Exercises for the body part and only 2 body parts per workout. 3 Day Split (Chest/Bi's, Back/Tri's, Legs/Shoulders). Now since I'm older, and the weights have gotten pretty heavy, I sometimes need at least 6 days between workouts. I know my body so I listen to it. Proper nutrition (of course) and adequate rest, let the body do the rest. I've had great gains. Btw, Each workout only takes about 30 mins...
That's because you need 2-4 days to recover. I train to failure full body workouts 2x week( 3 days rest between sessions) and I am stronger than most in the gym. It's a different style of training and you just need to understand how to utilize it and it will work. Just like splits vs full body. Both work THE SAME. 1 is for gym rats and another for busy people who want to get to their goal in as little gym time as possible(that's me). Not to mention splits were created by bodybuilders such as Arnold who were ALL on juice and splits on juice are way more beneficial than full body. And then splits were popularized by all the scam supplements pushing BS bcaa's and other garbage crap as they wanted everyone to be in the gym as often as possible which means eating more supplements.
Went over that study and I think both groups had 3 days rest... I don't think they even care to mention...what a study lol. Am i right when i say most people train each muscle once a week ? Then you have enough time to recover but if u train for example chest twice a week or quads, going to failure is indeed counter productive.
I use training to failure. Lifting light but more reps. After I've lifted heavy for 2 years. I'm 18 stone. Always been big built since leaving school and I lift heavy with ease. I've always had a frame on me but that's it now I'm losing fat and you can see more muscle tone in arms abs and legs.
People who propagate the training to failure are usually either on gear or very young, so indeed their recovery is not as affected. It truly makes no sense to be able to train to failure every other day (say 5 sets of 20 reps, for example) than to train near that with say 5 sets of 15, but be able to do it daily. In case 1 it's 100 reps but every other day, so 50 reps daily. In the second case is 75 reps daily. And yes, maintaining blood flow to the muscles daily does help growth. Hell, anecdotal as it is, I am genetically predisposed to having very muscular calves but still I all of that is just from walking, and obviously never to failure. Yet muscle still builds quite significantly.
Awww man I wish, I could buy the Fitness & Science shirt. It looks so good. But unfortunate I am going to move to Shanghai in 9 days, so I wanna have as much money with me as I can. I will support you another time PictureFit. You are the best 👍 Love your work.
I train to failure at the end of my set workout to get that extra pump I think training to failure is very beneficial especially when you cant lift the wieght. A good spotter to lift the wieght to get the essentric load will be even more beneficial, its going to the extreme of training to failure.
How does this work with training for strength? Low rep high weight is needed to make real improvement there, and when you're in the 2-5 rep range, 1 rep less to avoid failure could be a large proportion of your volume. Would you say just have a lower weight finisher set then?
My comment to this is; wouldnt it be fine that it takes 24 to 48 hrs to recover because I'm not gunna do the same muscle the very next day. The recovery time of the muscles allows me to train other muscle groups until the damaged muscles r repaired then I can work them again
kalle kallesson that’s one way to do it. I haven’t done it with exercise yet but I have done it when I practice drums by playing certain rudiments, stickings, or patterns until I couldn’t anymore, and that seemed to have some positive effects on my body and playing
The problem with these studies, is often times the group who trains to failure rest for the same amount of time as the group who doesn't. And often the rest time is like 1 to 1.5 minutes which obviously you need more rest if you just took a set to failure. If Sets to failure were studied with 2 minutes of rests between isolation sets and 3 to 3.5 minutes of rests for compounds, it would be way more accurate in my opinion.
difference is minimal, but they ignore number of hours of quality sleep, intake of protein and the sample size is extremly small. Basically, useless research. To failure could still be considerably better if resting enough, but 2 of the 7 participants had insomnia or didn't eat enough protein, didn't actually trained to failure or lacked muscle/mind connection throwing the whole thing out the window. Research is so important to improve knowledge but most researchs are so subpar in fitness that I still trust experienced lifters more than research.
No matter how thorough the study might have been, it's only based on 15 men with different types of bodies that respond differently to training. And your video even said that the main reason is that they did not get enough rest and recovery. The obvious answer from your explanation is to train hard to failure and rest more. Training harder + good recovery = better results. This is a very known equation in bodybuilding and which is why hard gainers are sometimes advised to do full body only twice a week, yet you ignore this obvious result to confirm your previous video. I know for myself as a hard gainer that I did not start seeing results (after 10 years of training) before starting to train to failure and give time for recovery, rather than giving it 80-90% and getting out.
With that being said, moderate intensity full body training with significant volume performed everyday seems a better idea instead of target muscle group training?
I just gotta say that your content is great and if it's a reflection of who you are, I wish you great financial and life success. When ever a new person joins the gym and ask me for help/advice, one of my essential steps in the process is facilitating their self learning and I send them your way. I always suggest that they go to your TH-cam channel 1st and foremost. God bless, keep up the great work.
That study was flawed from the start, because it assumed that training to failure means to train with a higher % of your 1RM, which is incorrect to begin with; training to failure is to train with any % of your 1RM for several reps until you can't do no more, a short rest, and repeat that in several sets until your reps are down in the singles, that is truly training to failure. Do that, and your muscles will have no option but to grow.
15 is a very small sample size. Why not use the same weight/intensity for both groups? I mean I'd like to see a study where group A does 3×10 at rp8 (3x8) and group B does 3x10 at rp10 and then compare results. More motor units are recruited the closer to failure we go.
He mentioned it before, but basically he thinks that no matter what his body shape is, people will find a way to crucify him for it and it'll detract from the information he's trying to spread
Great content as usual. I have a couple of questions though. How can we increase strength without training to failure. For example, for me I know I need to increase the weight when I can do more reps to failure on my current weight. Also when do we know to increase the weight to achieve progressive overload? What percent of 1rm should be lifted in order to provide enough stimulation for the muscle fibres?
In my opinion failure is acceptable on light set like 15-25 reps especially if it's at the last set because high reps/low charge exercice have way less impact on the nervous system
Hi picture fit. Great videos as always. I have also looked upon on to other scientist's research and all of them shows that training to failure doesn't have a single benefit. It requires more recovery time, more damage to the muscle, potential risk, and a burden to nervous system. My question is, if training to failure is a bad thing to do, and only the volume matters, can I gain the same result if I stops at 80 percent rather than 90 percent, if the volume is the same ? Thank you
Hey picture fit, I do love your videos! Lot of trustworthy sources, I learn so much with them. Can I suggest you to talk about the vitamin b12 supplement for other video? Thank you so much for your work and best regards.
I train until failure on every last set of every exercise and do a push/pull/legs split with 3-4 movements a session and every seventh day train abs calves and traps. I recover good even on a caloric deficit doing this. I think it all depends on the individual. Some people have better cns recovery than others
They completely left out of the study the idea of heavier weights with less reps versus more reps with lighter weight. This study really only looked at training to failure in a lighter weight volume based routine. So we're missing part of the picture here. It's also been said that "intensity" is far better with 5-8 reps of heavier weights than 8-12, or more, of lighter weight. Did they test for mass or for actual strength improvements, would be another question.
Training to failure affects muscle gains badly but does it increase muscle strength? I’m an amateur armwrestler and when I enter the gym, I always do cable pulls of different variations training my toproll, hook and back pressure with the 50 pound stack. After about 30 minutes of intense pulling i start to realise that what started as a fifty pound stack of weights has been decreased to 40 or below. The reason I actually decrease the weight is not because I want to, but as fatigue starts to set in, my arms no longer can pull the weights I started with and I decrease them solely because of this reason and the fact that I do not want an injury. And I’m not even talking about the fact that I get bored with pulling, I literally go in with every bit of will-power to perform the workout for as long as possible but it gets so much harder the longer I’m in the gym. Aside from all that tho can someone please tell me how this affects muscle strength(not gains)
Training to failure but with 3-5 minutes of resting regardless of the rep range will change something? I mean, is it worth for make a science experiment?
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Thanks to everyone that have been asking for new shirt designs. Hope you guys like these. Thank you to everyone that is getting a shirt. It’s gonna help me a lot and free up time to make more and more content for you guys. It truly means a lot and I deeply appreciate the support. And of course, thank you for watching and supporting me and GETTING YOUR PROTEIN!
PictureFit is it possible you could post more studies on controversial topics like steroid users ? Cuz the fitness industry is now full of those. Just wanna see how much of an advantage they get compared to regular non steroid gym goers. Anyways love you videos and been watching them since day 1
Wanna see the guy behind this voice
can I get that barbell shirt in black?
I would like to win a tshirt having picture fit logo to boast to my friends
@PictureFIt can you make a video about magnesium stearat its in alot of supplements, many people say that is harmfull and i'm worried about because on my zinc supplement says it contains magnesium stearat. And I'm concerned if i should continue to use it. Please make a video about it.
I found failure training effective in workouts geared more towards muscular endurance such as working in the 15-20 rep range with short breaks of 60 to 90s. Also I find it extremely psychologically satisfying to push yourself each time to absolute failure since with such high reps it's easy that you think you'll fail on the next rep but actually you still got some more in the tank. It builds mental toughness and discipline to keep going when the lind screams stop
You are right about the mental aspect of it....and that is very important in sports
But the problem with this approach is that usually the form breaks down the more reps we aim for, due to increased fatigue. Especially when doing more and more sets. I do this too once in a while, in fact today I pushed dips and pullups bodyweight to absolute failure, but I find weighted 0-1 RIR as better approach for pure muscle growth. My form remains solid in the 6-10 rep range and the close I get to failure, it's muscular, not about endurance at all.
I started training to failure (within reason) and I totally concur with your assessment. I also like the fact that recovery time is long enough for me not having to do it as frequently, since I have to juggle that with a full time job
This whole training to failure thing is for people on gear
The feeling is impressive when you think you have reached absolute muscle failure and you magically perform 1 or 2 more repetitions making an almost superhuman effort that you never thought you could achieve, that feeling is incredible, and over time you learn to enjoy the post-recovery, it feels It's great to feel your muscles tight and fatigued, it makes you want to get back to the gym as soon as possible.
Y’all better leave a like for this man, the amount of energy to make these is probably insane
I mean he summarizes a study and draws a couple pictures, doesn't seem insane to me.
Appreciate it.
@@PictureFit I do, thank you for making these.
I will buy his merch and I always watch his ads just to help him out
Oh shit! Even Donny likes this channel!
Still providing some of the most informative and entertaining content. You are a creative hero man, really appreciate your work!
Gavin Ong yh i was shown him in school even
*WHAAAAAT*
-You never played Tuber Simulator-
An answer that isn't "It depends?!"_
_What is this sorcery_
You know it's fun right?
I'm not supposed to give my opinion
@@petrsvoboda3207 It's free and that's a great price!
Petr Svoboda I’m not supposed to give my opinion but give it a try
Creeper
Me: Does lifting weights build muscle?
Picturefit: It depends
I mean, uh, it kinda does!
Kind of true though because you can train all you want and not eat protein and you won't build muscle haha
Lol
Arcneex everything depends yeah..
@@Arcneex or train super light
The reason why the non-failure group was better is because if you train to failure you need more time for recovery, so I think that if the group who trained to failure got more days to recover than the other group would have seen the same or maybe even better gains. In this study both groups had the same time to recover which is not fair because the failure group needed more, if that makes sense. It would be interesting to see the same study over a month for example but the failure group to have more time to recover so they will train less frequently in that month and the non-failure group can train more frequently because it is not needed that much recovery compared to the failure group. And THEN after a month to compare to see which group made better gains.
It’s so soothing to see someone speak my mind for me, bless you brother
It makes perfect sense man, absolutely true. Growth is in the rest not in the workout itself, and training to failure requires the body to have more rest time to adapt and to compensate
The problem is volume is a pretty important factor and the failure group would then have a lot less volume. I agree its worth a study though
A nice girl : Do u love me ?
PictureFit: It depends..
I don't give muh love that easy gurrrl
I only my bed and my mama, I’m sorry 😐.....
@@PictureFit can i make a suggestion for a tshirt print? " it depends" with a picture fit logo below it, i think many would buy that cause it's a meme on ur channel
@@vghcfjhkl take my money!
where can I buy???
less *failure*
more *volume*
more *recovery*
Less failure
More volume
(more picturefit videos)
More recovery
*
And get your protein
I’m trying to improve on my weight training, what does it mean specifically by volume? Increasing the amount of sets per exercise?
@@daleprosser350 increasing the sets, the amount of reps etc. But I think increasing the total volume on a muscle group in a week is more important than demolishing a muscle group with volume in one session
S A thanks
"Going through this pain barrier, that's what makes the body grow then" - Arnold Schwarzenegger
once extreme training regimes and especially steroids enter the picture these studies become grossly irrelevant.
Yea he also said he gave wrong "advices" to people too on purpose.
Arnold talked alot of bogus I know that's blasphemy but he did like shocking the muscles and its not his own fault I guess bro science was rampant then
@@D.3100 good save
@@singeinferno9305 not really he did talk about training to failure if any natural trained like that they'd burn out
Failure on isolations
No failure on compound
* rolls credits*
Love the profile pic
Alen Vidović thank u
BigThonk slipjbot sicks fick
sir you lost this 👑
I used to always train to failure, using heavier and heavier weights, the only problem with this approach is that I would frequently develop tendinitis in either my elbows and or rotator cuffs, and then have to back way off on the weights and intensity for a few months , erasing all my gains. I now try to focus more on form, three sets of 10 to 12 reps, could probably squeeze out another rep or two but don't want to risk another injury. Seems to be working well so far!
I did physical therapy years ago, including resistance training. At no point was training to failure part of the instruction, but I did make real strength gains. It just involved a focus on correct form and lots of consistency.
Training to failure is just bro-science. It's more important to train until you feel a good pump, and don't overdo it. Check your ego. It takes a long time to build muscles, trying to get fast results is what gets you hurt. If you don't push yourself so hard, you can go to the gymn more often and not risk injury.
I personally train to a point where I know my next rep is not going to happen. I've been weight training since I was 12 and I'm pretty in tune with my body so I know what that feels like to fail so I know when to stop.
Awesome, reps in reserve is a popular programming strategy.
It's just an excuse. You avoid hard work by procrastination. You can ask someone to spot you and easily do extra 10 reps
How did they Split 15 men into 2 groups?
Of course...
Siamese twins
Mert K. Fs😂😂😂
2 of em actually
Well, he didn't say 15 split in 2 same size groups. 13+2 could have been the split. Or 10 + 5. Most likely 8+7 though.
@@dampcpungen im aware
@Rumman47 it is a joke of-course but in theory 1 siamese still would not make it exactly even groups consisting of 15 people, if you count them as 1.5 or even 2 or 1. that is why i said you need two of em lol
Personally, when I don’t train to failure. I don’t see results. Maybe that’s because I train technical failure, where I do reps until my technique breaks down and is bad, but I think people think failure as in not being able to perform a rep anymore no matter the form, which is dangerous and an easy way to get injured.
Yes positive technical failure is what you should train to. Don't start swinging your body and all that to push and finish the reps, lol. But you know why you wren't seeing results? It happens to TONNNS of people in the gym, I see them all the time. They're just not working hard enough. They don't understand what failure is, they go on youtube or google and it says pick a weight and do 12 reps. and do 20 sets per week or more. They don't undrstand the intensity side of it. If they don't know where failure is with that given weight they chose, then they can't get any effective reps that build muscle. Which are the effective reps?? The last 3 or 4 right before you fail, lol. So if people don't ever train to failure they never learn that they are not training intense enough. If they don't train intense enough and the muscles are not even training, what do they have to adapt to? Nothing, you're not giving the muscles any reason to say "Hey, that felt really heavy and it was for quite a while, I feel like that's dangerous for our survival, we need to grow to compensate for that just in case it happens again" Then boom your chest starts to grow, etc. TH-cam way over complicates things so much for people going to the gym and they end up just confusing people and they don't see any gains. Training to failure is not bad, if you take enough rest and know how to do it.
It all comes down to this..... IT DEPENDS
Yes but actually no
I dont see where he said *it depends* can you tell me where??
@@ramikai5861 he usually says 'it depends' and he isn't wrong but it's a joke amongst subscribers because he says it so often
Plot Twist: PictureFit is a 35% BF TH-camr helping others to gain muscle while sitting all day editing videos and eating chips.
jk! Ty for your really informative videos!
As long as you don't know what kind of chips.
PictureFit It depends?
You can actually hear on his voice that he is at a decent weight.
Juan David Guevara A. 35% bf??? 😂🤣🤣🤣
Soooo jokes
If these 3 workouts are identical, then of course it will be difficult to recover (without PED). It would be nice to see a study where both parts got enough rest, and see if the results are the same.
there are other factors such as sleep diet etc
No pain no gain sometimes don't work....
Yeah..bro science is broken science...
@@ShadowReborn03 yup
Indeed,I used to train only to failure 3 months ago,and pretty much every "no gym day" was still fatiguing and the muscles hurt a lot.But then I thought maybe training to failure won't actually help me overall.Now I am happy that I found out I was right, because of this video,and I continue to use failure only at bodyweight exercises which I hardly manage to do,like parallel dips,with a range of 2-4 reps currently.Thumbs up!👍👌🏽
You're suppose to hurt after you train the next day man, lol. If you're not feeling any pain at all and there is barely any doms, that means that you're prob NOT training anywhere near failure in your sets and you have to get to as close to failure as possible to get the most effective reps out of that set which are the ones that are very close to failure, lol. That is why so many people at the gym go there for a whole year and don't get any or barely any gains and feel discouraged. Because they don't understand that. So training to failure is NOT bad, you just need an extra day to recover, instead of 2 days you need 3 and you can't be a pansy either just cause you have DOMs the next day, lol. It's part of training. This guy just pulled one study when there are many that show that there is no difference in low volume high intensity vs high volume low intensity if both are done correctly they are both effective. Only thing is that with low volume high intensity you do way less sets that means that you're at the gym less and leave the gym faster, and that's a very good thing.
@@robmen1402 weird getting a reply after 3 years, but here’s what I’m gonna say. Training to failure definitely wasn’t my thing, since not only did it make me tired, but it also stunned my progress because of low energy and sometimes even muscle fever. + I was 14 back then and so I thought that training till you can’t lift your arms again was the actual way to grow muscle. Well, it was not. Now I mostly don’t even use failure, and guess what, I’ve made more progress than ever, probably because now my testosterone levels are also skyrocketing at this age and I’ve changed my diet for the better.
@@adamalexandru7277 How long were you doing it tho? I've been doing high intensity for months and I feel fine. Sore the next day yes, then it starts to heal. Really doesn't impact my energy levels only but the next day. Were you even resting enough? lol. You need more rest days when you do high intensity. For examply. Day 1 uppper, day 2 lower, day 3 rest, day 4 rest, day 5 rest, day 6 upper day 7 lower and so on. Hitting all body parts high intensity to failure every 7 days. I still do slow steady cardio on some of the rest days. I just did lower yesterday, tomorrow I take my nephew to his first peewee football game. I feel sore, but my chest and shoulders are already feeling like they have recovered some and my legs will feel better when I sleep a good 8 hours tonight. I took my sis to the airport today. I feels sore yes, but not low energy. I wonder if some of you are equating the uncomfortable DOMs to being "tired".
@@robmen1402 no I’m talking about actual exhaustion, not soreness. But then again, everyone’s experience is different.
@@adamalexandru7277 Oooh, you mean exhausted as in your muscles are weak the next couple days. You don't feel strrong. They feel weak. That's completely normal. You don't like that feeling. But, even when you do high volume near failure you should also feel not strong the next day. Just not as bad.
I like how you quickly said “more picture fit videos” at 4:27 😂
Lol, didn't even realize it before xD
the background music makes this 100 times more fun to listen to, keep up the good work man
I like it too. And thanks!
I love how well you pulled off the shameless advertising. Your personality and research makes for a very compelling and interesting video
4:26 *under the breath: more picture fit videos* Smooth~
Nice sponsor
In most workout routines that involve training to failure you allow more time for recovery. This study is short sighted and inconclusive.
Naw man watch the joe rogan podcast dude talks about volume over intensity. Intensity only works for short periods of time.
got my eye on the 'fitness & science' shirt. also we NEED an 'it depends' design :^)
Less failure
More volume
MorePictureFitvideos
And more recovery
Got it
I used to train to failure on each and every set, thinking that my hard work would result in better gains. It did not. I noticed that lots of other lifters were bigger than me, even though I could lift more than them! It goes to show that there are many other factors, like consistency, volume, recovery, etc.
Well your lifts were geared more towards strength I'm guessjng. Plus genetics, how well you eat, how much you sleep, age, testosterone levels, it all affects your results.
What's the best technique then, doing a set where u have 2-3 reps left in the tank? i've been training hard for 5 months straight, and notice i've so tired on my rest days
Obviously the harder you train = better gains
But what people don’t understand is RECOVER you need LOTS of it. You can either train long or intense You can’t do both!! High intensity workouts for 45-1hour are the BEST hands down. Btw you are not a weight lifter you want to build a nice body your body doesn’t know the kg of weight you are lifting it only responds to INTENSITY. It’s really easy. You don’t even need a video to explain it. It’s basic science, nature.
The biggest problem is people are addicted to the gym! Building muscle is VERY boring. Most people don’t have the patience to recover more than they train they kind of do it for a therapy not for results. Look up Mike mentzer it will change your life and expose the truth about how you actually get big in the shortest possible. Look up dorian Yates too
That's true..
Do you recommend any good book to read?
@@AhmedSK143 you don’t need books everything is on the internet, research Mike mentzer
@@DMANNstar
I did, but i want more in-depth knowlege something like Arnold book but with more science idk
@@AhmedSK143 Arnold isn’t science Lmao research HIT training and recovery Mike mentzer
@@DMANNstar
I'll certainly do
Thanks bro
Brilliant. Just started a new bulking routine, feeling tired. This is exactly what I needed to hear!
Take this however you want. I had been working out seriously for an entire year seeing lackluster gains from stopping 1-2 reps before failure. But when i during the start of 2021 stared to train to failure on most reps ive seen much better progress in rep and weight increase. I do a PPL so i have 2 days of rest between and go to failure but if not very close. I find it easier to push myself and work harder when im not just trying to get from a to b but actually focusing on the movement, not just completing the rep. Just my experience tho
I have training to failure and hitting my muscle twice perweek for 1 year. I feel exhausted and mild joint paints progress but nt much.After i swap to low rep but increasing weight. Perhaps 8-10 reps. I recover better and not fatigue plus i had make hugr progress in terms of strength and muscle in 2 months. With your statement i do believe there's a genetic plays where slow or fast muscle twitch fiver we have :)
The amount of high quality content on the channel is insane thanks picturefit!!!
i gotta say this guy seems so legit and for real. its not the same ol typical ripped shirtless guy in front of a camera yapping about what seems like random topics leaving you scratching your head. this guys animation is impressive and helpful af and his speech is soooo clear and fluent. well done.
Wow these illustrations are going to be jacked in no time!
Yes , but going to failure ( at least in my experience) helps improve work ethic , passion and even confidence. So I believe is is superior .
It is, don't ever stop. Rest real good before that last set, even a bit longer if you have to and then focus on that last set and go ham on it, all the way to failure, fight with as much proper form as you can.
I train to failure twice a week( that's how often I go) doing full body and I am stronger than pretty much most guys in my gym. Most can't even squat 225lb... and while I barely squatted 135 for 1 set of 6 at the beginning, I was doing 225 for reps x 5 sets in 4 months after the start. And some of those go every day or every other day. With twice a week HIT style (not HIIT) full body workouts, 3 days between gym is more than enough time for the body and CNS to recover and I've been doing it for many years now with amazing results. Proper diet helps too...
I will agree that it won't do any good for gym rats who enjoy gym or just go every day or every other day as then you can't recover from it. This is why full body is an amazing program to train under - great results in as little time as possible.
Yea jay Vincent is starting to popularize hit training. Im considering joining his program
Wow you pointed out exactly what I keep saying in a lot of comments in when it comes to this topic of low volume high intensity to failure vs high volume. So many in the comments going around saying that HIT doesn't work and that it's way inferior. A lot of them just love going to the gym 6 days a week and leaving with a pump. That's pretty much it. I don't need an study to tell me that doing 275 on the hammer strenght for chest to positive failure for example will not yield me the same gains as doing 4 sets to 5 rpe. I know it works for a fact. Most people don't even know what their failure is on a given weight and usually don't even get close to it before they stop their set.
You can throw out the results because sample size is too small!
Definately more picturefit videos.
A critical question: how does one learn their max, if they never train to failure?
If a person does non-failure training, at 90, while their max was 100, after training at 90 for 4 weeks their max would probably have increased to 120. How do they figure out the new weight to train with?
I train 3 times in the week, always the first week of the month i training to the failure, so i can update my capacities
That is exactly my point and it's a HUGE problem in the gym. There are many many people that go in and out every day, doing high volume and many sets and they stop and are not even anywhere near close to failing. That means they are not getting the best effective reps which are the ones that are near or at failure, lol. So then they go to the gym, they're eating a lot of protein going to the gym doing push pull legs 6 days a week for a whole year and barely saw any gains whatsoever and they're like "What happened". It's a big issue. People need to train to failure with any given weight here and there so they can know what their true failure is with that weight on that exercise. Matter a fact it's just easier to train to failure that way you never have to worry about that. All you would have to do is get the proper amount of rest days, 3 full days of rest instead of 2 is usually enough for someone in their teens to early 30s.
Thank you, I will now train less failure
Total failure, low Volume (just 1, max 2 working set) enough recovery, high split: push pull legs or higher.
To achieve growth you have to get somewhere close to failure. If i achieve Failure i know, that i set the right stimulus. Problem with that for most people: They reaching failure multiple times at the same exercise = more fatigue and not much more value than just one set (or cluster-set) to failure. next exercise. Third important is a good execution of the exercise, no momentum, clean movement = no injury when reaching failure (for certain exercises you should get a spotter of course)
Problem most people have with Trainibg just Close to failure: They think they hav 2 Reps in reserve, when in reality they have 5. Opposite problem: they train High Volume but pushing every set to the extreme and dont hold Back.
Train smart and hard and find out what works for you. Science want answer you how hard or intense your sepcific training are or how your specific recovery looks like
Yeeeeep, I see it in the gym all the time bro. You know how I know that most of them are not even near close to failure? Nobody is straining, their concentric don't naturally slow down. When you're getting close to failure, you're going to feel the burn, it should hurt, it should feel uncomfortable, at least uncomfortable enough so that you should be making some type of face or sounds coming out of you, lol. The closer to failure you get, the slower your concentric should naturally get on it's own. I see so many just swinging weights and I know they are no where near close to failure before they end their sets. Then a year goes by and many that I see in the gym going almost every day look exactly the same, they still have their newbie gains, maintaining that's about it.
My favorite fitness channel! Thanks for the new content!
Just bought a science and fitness shirt! They look awesome.
The study used 3 compound exercices/ 3 times a week as program (Squats, Pulls, Presses); such exercices cause a lot of central and neuro-muscular fatigue due to the large muscle groups involved. So it isn't astonishing that de subjects didn't progress on a hypertrophy/strength level without much recovery between sessions. What would be interesting to compare is a program with single joint exercices going to failure VS Single joint exercices without failure. The results would certainly be different (my opinion)! Just an idea for the future research :)
Maybe, but how often do we see programs use only isolations? Compounds are bread and butter in most, if not all.
@@PictureFit Good point but, most bodybuilding programs are based on split training who use both compound (most part of the gainz) and isolations exercices (lesser part of the gainz). Never the less, isolation exercices also play their role in muscle hypertrophy by adding volume up (even if it's lesser factor than compound exercices). If there is a chance that training to failure only on the isolation exercices would help with enhancing hypertrophy, than it would be useful to know ;)
That's because when you train to failure you're suppose to rest a bit more, also I would never use failure training with high volume. High intensity low volume that is where I would throw failure in. He cherry picked that one study.
training to failure for 3 months gave me the same results i would've had in 1 year of training
How do you know lol
@@Tommynyp33i had been working out moderately for 2 years ....took 1 year off due to studies then started again training seriously to failure and i so great results
@@sotiris6116 Thats called muscle memory
@@Chill-pj8oz you know exactly what im trying to say....yes it took less time to reach the level I was, but after that i started seeing changes a lot faster even when I had those newbie gains
@mrxy5038 it's stronger.
There are multiple types of failure that can be reached before ending a set. They are listed here in order of increasing intensity.
Pre-failure. The set is ended just before failure, as judged based on sensory feedback from the muscles.
Tempo failure. The tempo or cadence used for the initial few repetitions can no longer be maintained.
Form failure. Proper form for repetitions can no longer be maintained.
Absolute failure. No additional repetitions can be performed, even with poor form.
As suggested from wiki for the types of failure, which type of failure are we talking here?
Form failure aka Positive failure is the one that people want to go with. Negative failure can only be done if someone is there so they can help you with the concentric other wise you're doing it on your own with bad form and you can cause an injury. So I do positive failure.
Your vids are pure gold bro.
By delaying recovery you mean delaying neurological recovery/performance which in turn hinders your following training sessions right and the muscle protein synthesis response right??
Love your videos, I always learn something new! Went through the study myself to look at the statistics (I'm studying to be a pharmacist, so I've gotten used to reading journal articles about medications), a bit confused by this study. I get that for a study with this kind of extensive protocol, it's not realistic to have a larger sample size (though I would prefer that so the study would have more statistical power), but dang I had to look up quite a few of the statistical methods they used, I've never heard of hedge's g or a levene's test before looking through this trial. Guess you can't expect a fitness-based trial to have the same methodology as one done by a large pharmaceutical company! Anyway keep up the great vids!
Yeah, you should look at multiple studies and or look at a meta analysis, because he cherry picked that one study. Nothing against him, just stating a fact. A lot of these fitness channels push studies and science in training hard, and a lot of times it over complicates things or the studies are flawed in some way. Doing high intensity low volume to failure is just as effective as high volume training.
So the Not to failure group never felt as exhausted as the train to failure group? Does this mean they could pump up 2-3 more reps, but stopped at 10 since it was 3 sets of 10 reps as shown in the example?
So, if you're dead set about training 3 times a week, it is understandable that training to True Failure will not work as you cannot possible recover enough between sessions (if your natural). So the study does not prove that training to failure wont grow muscle as it was done incorrectly anyway. And, you only need 1 set (after a proper warmup) to reach proper failure. What differs between people is the time between workouts for them to recover. I don't use steroids so for me 5 days between workouts on a 3 way split was productive. I also found my strength would increase first, then the muscle growth second. in a sense I took the set beyond failure as I would do 6 to 10 in proper form or until I couldn't anymore, then 3 10 Sec Rest Pauses (sometime I could get 2 reps on the first one), then if I could I would do 3 negatives. thats the end of the set. Only 2 Exercises for the body part and only 2 body parts per workout. 3 Day Split (Chest/Bi's, Back/Tri's, Legs/Shoulders). Now since I'm older, and the weights have gotten pretty heavy, I sometimes need at least 6 days between workouts. I know my body so I listen to it. Proper nutrition (of course) and adequate rest, let the body do the rest. I've had great gains. Btw, Each workout only takes about 30 mins...
I tried to work to failure, but after 4 days I was overtrained.
So: it depends
That's because you need 2-4 days to recover. I train to failure full body workouts 2x week( 3 days rest between sessions) and I am stronger than most in the gym. It's a different style of training and you just need to understand how to utilize it and it will work. Just like splits vs full body. Both work THE SAME. 1 is for gym rats and another for busy people who want to get to their goal in as little gym time as possible(that's me). Not to mention splits were created by bodybuilders such as Arnold who were ALL on juice and splits on juice are way more beneficial than full body. And then splits were popularized by all the scam supplements pushing BS bcaa's and other garbage crap as they wanted everyone to be in the gym as often as possible which means eating more supplements.
It's good sometimes not all the time you'll get injured and barely recover before your next workout
Smile A Mile Ok thank you for info,
Do you know if its good for stamina and strengh?
@@manofgod7622 do compound lifts if you want to build strength squats bench press deadlifts military press rack pulls and barbell rows
Yikes I work to failure all the time you must be untrained
Went over that study and I think both groups had 3 days rest... I don't think they even care to mention...what a study lol. Am i right when i say most people train each muscle once a week ? Then you have enough time to recover but if u train for example chest twice a week or quads, going to failure is indeed counter productive.
As long as u recover from ur training ur all good
I use training to failure. Lifting light but more reps. After I've lifted heavy for 2 years. I'm 18 stone. Always been big built since leaving school and I lift heavy with ease. I've always had a frame on me but that's it now I'm losing fat and you can see more muscle tone in arms abs and legs.
How many days a week do you train? And do you do full body or split?
@@robbirob557 I train every day maybe 6 days a week if I have something up one day. I mix it up every day tho to rest other muscles.
People who propagate the training to failure are usually either on gear or very young, so indeed their recovery is not as affected. It truly makes no sense to be able to train to failure every other day (say 5 sets of 20 reps, for example) than to train near that with say 5 sets of 15, but be able to do it daily. In case 1 it's 100 reps but every other day, so 50 reps daily. In the second case is 75 reps daily. And yes, maintaining blood flow to the muscles daily does help growth. Hell, anecdotal as it is, I am genetically predisposed to having very muscular calves but still I all of that is just from walking, and obviously never to failure. Yet muscle still builds quite significantly.
So what do you train to? For non failure group
Awww man I wish, I could buy the Fitness & Science shirt. It looks so good. But unfortunate I am going to move to Shanghai in 9 days, so I wanna have as much money with me as I can. I will support you another time PictureFit. You are the best 👍
Love your work.
Do your thing man. All the best in Shanghai!
I train to failure at the end of my set workout to get that extra pump I think training to failure is very beneficial especially when you cant lift the wieght. A good spotter to lift the wieght to get the essentric load will be even more beneficial, its going to the extreme of training to failure.
Your fitness journey is unique
Enjoy every second of it
How does this work with training for strength? Low rep high weight is needed to make real improvement there, and when you're in the 2-5 rep range, 1 rep less to avoid failure could be a large proportion of your volume. Would you say just have a lower weight finisher set then?
My comment to this is; wouldnt it be fine that it takes 24 to 48 hrs to recover because I'm not gunna do the same muscle the very next day. The recovery time of the muscles allows me to train other muscle groups until the damaged muscles r repaired then I can work them again
hoped for a bigger sample size but a nice study overall, great video
Thanks for this mate
You got it
Training to failure just like doing drop sets is totally effective, BUT NOT every day or every set, you'll just end up exhausting yourself.
So whenever you see "train to failure" it only means the last set of an exercise?
kalle kallesson that’s one way to do it. I haven’t done it with exercise yet but I have done it when I practice drums by playing certain rudiments, stickings, or patterns until I couldn’t anymore, and that seemed to have some positive effects on my body and playing
Great video especially when following up from the previous one
Thank you pic fit, will use this in my training
The problem with these studies, is often times the group who trains to failure rest for the same amount of time as the group who doesn't. And often the rest time is like 1 to 1.5 minutes which obviously you need more rest if you just took a set to failure.
If Sets to failure were studied with 2 minutes of rests between isolation sets and 3 to 3.5 minutes of rests for compounds, it would be way more accurate in my opinion.
but what if im training to failure but in total ive done like 30 reps. will my muscle still grow?
Appreciate your video... Worth watching.. 👍
What about strenghth ..is it the same as muscle growth ?
difference is minimal, but they ignore number of hours of quality sleep, intake of protein and the sample size is extremly small.
Basically, useless research. To failure could still be considerably better if resting enough, but 2 of the 7 participants had insomnia or didn't eat enough protein, didn't actually trained to failure or lacked muscle/mind connection throwing the whole thing out the window.
Research is so important to improve knowledge but most researchs are so subpar in fitness that I still trust experienced lifters more than research.
Well said
No matter how thorough the study might have been, it's only based on 15 men with different types of bodies that respond differently to training. And your video even said that the main reason is that they did not get enough rest and recovery. The obvious answer from your explanation is to train hard to failure and rest more. Training harder + good recovery = better results.
This is a very known equation in bodybuilding and which is why hard gainers are sometimes advised to do full body only twice a week, yet you ignore this obvious result to confirm your previous video. I know for myself as a hard gainer that I did not start seeing results (after 10 years of training) before starting to train to failure and give time for recovery, rather than giving it 80-90% and getting out.
Me: Does it depend?
picturefit: It depends on what it depends on
I’m sorry I just love Mike Mentzer HIT style, I feel a sick pump and I don’t have time for volume
before i watch; it depends?
Yeah preatty much
Always.
Freaking love your Videos. Super awesome. Pretty Short and informetiv way better than most Videos on TH-cam.
With that being said, moderate intensity full body training with significant volume performed everyday seems a better idea instead of target muscle group training?
Great Job man at these videos you are a natural will surely support in any way possible 💪
I just gotta say that your content is great and if it's a reflection of who you are, I wish you great financial and life success. When ever a new person joins the gym and ask me for help/advice, one of my essential steps in the process is facilitating their self learning and I send them your way. I always suggest that they go to your TH-cam channel 1st and foremost. God bless, keep up the great work.
That study was flawed from the start, because it assumed that training to failure means to train with a higher % of your 1RM, which is incorrect to begin with; training to failure is to train with any % of your 1RM for several reps until you can't do no more, a short rest, and repeat that in several sets until your reps are down in the singles, that is truly training to failure. Do that, and your muscles will have no option but to grow.
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Facts brother. Although usually one set to failure is enough of a stimulus.
15 is a very small sample size.
Why not use the same weight/intensity for both groups?
I mean I'd like to see a study where
group A does 3×10 at rp8 (3x8) and group B does 3x10 at rp10 and then compare results.
More motor units are recruited the closer to failure we go.
We need a 1mil bodyreveal bro!
He mentioned it before, but basically he thinks that no matter what his body shape is, people will find a way to crucify him for it and it'll detract from the information he's trying to spread
the more I know about body building, the more I realize it's actually pretty chill
Science yay! Great video and channel.
Thanks!
Great content as usual.
I have a couple of questions though.
How can we increase strength without training to failure. For example, for me I know I need to increase the weight when I can do more reps to failure on my current weight. Also when do we know to increase the weight to achieve progressive overload? What percent of 1rm should be lifted in order to provide enough stimulation for the muscle fibres?
In my opinion failure is acceptable on light set like 15-25 reps especially if it's at the last set because high reps/low charge exercice have way less impact on the nervous system
Hi picture fit. Great videos as always. I have also looked upon on to other scientist's research and all of them shows that training to failure doesn't have a single benefit. It requires more recovery time, more damage to the muscle, potential risk, and a burden to nervous system. My question is, if training to failure is a bad thing to do, and only the volume matters, can I gain the same result if I stops at 80 percent rather than 90 percent, if the volume is the same ? Thank you
I must say I love the pic fit shop thing 😂
😍
Hey picture fit, I do love your videos! Lot of trustworthy sources, I learn so much with them. Can I suggest you to talk about the vitamin b12 supplement for other video? Thank you so much for your work and best regards.
I don't cover specific vitamins all too much unfortunately.
I train until failure on every last set of every exercise and do a push/pull/legs split with 3-4 movements a session and every seventh day train abs calves and traps. I recover good even on a caloric deficit doing this. I think it all depends on the individual. Some people have better cns recovery than others
I agree. I can recover most of the time going all sets to failure, but my legs don't
Comment to support !
They completely left out of the study the idea of heavier weights with less reps versus more reps with lighter weight. This study really only looked at training to failure in a lighter weight volume based routine. So we're missing part of the picture here. It's also been said that "intensity" is far better with 5-8 reps of heavier weights than 8-12, or more, of lighter weight. Did they test for mass or for actual strength improvements, would be another question.
what is "more volume" and "more intensity"??
I get that near failure training is better but I enjoy training to failure.
Training to failure affects muscle gains badly but does it increase muscle strength? I’m an amateur armwrestler and when I enter the gym, I always do cable pulls of different variations training my toproll, hook and back pressure with the 50 pound stack. After about 30 minutes of intense pulling i start to realise that what started as a fifty pound stack of weights has been decreased to 40 or below. The reason I actually decrease the weight is not because I want to, but as fatigue starts to set in, my arms no longer can pull the weights I started with and I decrease them solely because of this reason and the fact that I do not want an injury. And I’m not even talking about the fact that I get bored with pulling, I literally go in with every bit of will-power to perform the workout for as long as possible but it gets so much harder the longer I’m in the gym. Aside from all that tho can someone please tell me how this affects muscle strength(not gains)
what does volume mean?
Training to failure but with 3-5 minutes of resting regardless of the rep range will change something? I mean, is it worth for make a science experiment?