Training Until Failure

Speak to enough gym rats and you'll hear different suggestions on maximizing gains, pushing through plateaus, and training more effectively. One method is “training till failure”. While that might sound counterproductive, let's talk about what it means, if you should add this to your training, and how to do so safely.

What is training until failure?

When training till failure, your goal is to continue the exercise until the point you can no longer lift the weight or perform the move without completely losing form. If you have a spotter, it’s the moment where you rely the most on their help to move the weight safely.

This may sound like a technique for bodybuilders to exercise their ego but is something even a beginner can incorporate if done correctly. And ladies, don't shy away from this one either! My wife loves training till failure and has seen a lot of positive results in her physique. 

What's the point?

Your body needs to be challenged for it to change and continue to grow. Training until failure is one effective way to help accelerate your muscular strength and mass (Hypertrophy). 

As you perform an exercise, your muscles are expelling energy and building up lactic acid (the reason for the burn at the end of an intense set). Increasing stress and tension in your muscles create tiny tears in the fibers. When you allow them to properly repair, rebuild, and heal, the muscles grow stronger and larger.

How to train until failure

Whether you’re a beginner or a more advanced lifter, you can implement training until failure in a way that supports your current level. These 5 tips will get you started and help you minimize the risk of injury. 

1. Choose your technique

You can push your body in 3 ways. Choose what works best for your specific goals, and the specific exercise you’re doing. 

Strength: Use a heavier load and aim for a rep range of about 5-8 per set.

Hypertrophy: Use a moderate load and aim for a rep range of about 8-12 per set.

Muscular Endurance: Use a lighter load and aim for a rep range of about 20-30 per set.

2. Know your limit

I would never suggest picking up the heaviest weight and seeing what happens. That’s a great way to hurt yourself and be out for the count. Instead, your first few workout sessions should focus on data collecting. What weights feel moderate or too light? Can you keep proper form? Knowing your starting point helps you better identify a safe range before you have a load that makes you call for help.

3. Have a spotter

Speaking of help, if you're lifting heavy, it's a good idea to have someone spot you. A spotter is someone to help you complete the last rep and help you safely get from under the weight when your muscles are taxed. I've had my wife spot me or will even ask a random gym bro if I’m by myself. It's better to have that support vs. injuring yourself and your ego. 

4. Warm-up

You need to properly warm up before you attempt to train until failure. Add dynamic stretching before your workout and warm-up sets at the beginning of each exercise. This allows your muscles to be prepared for the challenge.

5. Rest and Recovery

Since training till failure is intense on your muscles, they need time to heal and rebuild. Longer rest periods between sets allow your muscles to regain energy and decrease lactic acid. Aim for a rest time of 2-3 minutes per set.

Along with including full rest days, cycle when you train until failure. A week on and a week off will help your body repair and keep you from burning out.

6. Dont neglect Proper Form 

Proper form will begin to decrease as you start reaching those max loads. This is expected, but also where you run the risk of injury. If the weight is too heavy for you to perform the move correctly, you are past your limit. Train smarter and harder by listening to your body and always keeping proper form in mind. 

Training until failure is an effective way to challenge your muscles for hypertrophy and strength. It can be beneficial for beginners to more advanced lifters if done correctly and safely.

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