You might have read about how training to failure can be beneficial for muscle growth. But you also might have read about how it can be harmful to muscle growth too.
Training to failure means doing so many reps that you physically can’t complete anything more. The objective is to induce the most possible muscle growth by pumping maximum blood to the area.
It is claimed that training to failure will tire your nervous system, increase injury risk and wreck your recovery. These reactions can occur in a beginner, which is why those new to training to failure should start with a predetermined set/rep scheme, and stick to it.
Beginners tend to slack off and use poor techniques to train to failure all the time, which kills progress and results in injury.
But for someone who has been training with proper technique for multiple years, training to failure can have lots of benefits.
This includes increased strength levels and overcoming plateaus. By doing as many reps as possible with a given weight, you create an enormous stimulus for growth.
Training to failure once a week, when you have extra energy, can form tiny tears in the muscles that lead to growth when repaired. It’s essential to always be sure to allow yourself proper time to recover.
Despite the potential benefits of training to failure, it’s not a requirement if you want to get stronger or more muscular.
You can still see progress in the gym by exercising regularly at moderate intensity without completely exhausting yourself.
For the average casual gym-goer, you don’t need to exhaust yourself to gain strength, build muscle, or lose weight. You don’t even necessarily have to be sore afterwards.
Training for size is an even mixture of lifting weights, lower rest intervals, and employing methods to ensure fatigue. After you hit failure on a set, give your body a short rest and perform it again. If you can’t hit the same number of reps, it reflects less on your strength and more on your muscles’ conditioning and current level of fatigue. In many cases, that’s a good sign.
Don’t aim to train till failure in every set. It causes too much fatigue and increased risk of injury. Instead plan to hit it in the last set.
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