It’s commonly thought that the hardest worker in the gym working to failure is clearly going to get the most gains, right? If you have the ability to train to failure, then surely getting that extra rep or two every set (aka max effort training) is going to lead to more muscle growth and strength. But when it comes to how hard you should be training, it seems that training smarter instead of just training harder leads to better gains with less effort. But just how hard should you train? Well to answer this question, let’s start with the theory behind training to failure every set of your workout. Working to failure is thought to be the best way to train for muscle growth for a few main reasons. First, failure training would lead to more growth given the maximal motor unit recruitment and mechanical tension it would experience. Second, similar to motor unit recruitment, muscle protein synthesis is lower when you don’t go to failure vs when you do. Lastly, given the positive relationship we see between workout volume and muscle growth, it would seem that pushing each set to failure would increase the overall workout volume you’re doing and lead to more growth. But training to failure every set comes with a cost. Not only is it unenjoyable for most and requires a great deal of motivation to do every workout, but it’s also very fatiguing on the body. This delays recovery and your muscle damage can easily carry over into your next workouts for the week. When done over long periods, it eventually can lead to a state of “overtraining” which results in a reduction in your anabolic hormones and basically just creates an environment in your body that is detrimental to building muscle. Now, let’s take a closer look at the theory behind training to failure. First, while motor unit recruitment and muscle activation does increase as you approach failure in a set, it seems to plateau around 3-5 reps shy from failure. Second, if you train close enough to failure, you are able to still maximize muscle protein synthesis but without much of the extra fatigue you get when you train to failure. Lastly, the muscular fatigue caused by going to failure in a set causes your performance to suffer in successive sets, leading to less volume overall. So, when it comes to the question of how hard should you train, it seems that taking your sets just shy of failure is your best bet. However, it’s crucial that you get close enough to failure during your sets in order to still maximize growth, and that doesn’t mean that your training becomes “easy”, because that’s inferior for growth. Unfortunately, most people underestimate the amount of reps they can actually do for max effort training and end up training too easy as a result. You can ensure that you’re actually pushing hard enough during your sets for an exercise, is to dedicate a day where you use a spotter and try to get as many reps as you can during each set. Add these reps together to get a total, then divide this number by the number of sets you did. This number then gives you a good indication of what you’ll want to aim for next time. All in all, it’s clear that constantly pushing for that extra rep or two isn’t always a good thing, as it provides very little additional stimulation for the huge jump in fatigue that you get in return. So train hard, but if you want to see the best results in the long run, then you need to train smart as well. And for a step-by-step program that applies this and takes care of all the guesswork for you by showing you exactly how to optimally train AND eat week after week in order to build muscle as efficiently as possible with science, then simply take the analysis quiz below to discover which specific program is best for your body and where it’s currently at: 🤍builtwithscience.com/bws-free-fitness-quiz/gender?utm_source=Youtube&utm_medium=Video&utm_content=Description%20box&utm_campaign=Workout%20to%20build%20muscle%20June%207%2F2020 Subscribe to my channel here: 🤍🤍youtube.com/jeremyethier/?sub_confirmation=1 Written article: 🤍builtwithscience.com/training-to-failure/ Filmed by: Bruno Martin Del Campo MUSIC: Song 1: Music provided by RFM: 🤍youtu.be/IzN1OhpEPjM Song 2: Soundcloud.com/lakeyinspired
Bottom line, train hard but don't kill yourself. Enjoy the workout.
it does not make any sense though, you mean working hard leads you to failure?🥲
Slower motion is Killer and properly doing the excerise no matter is imho best.no/ best.No injury just a good proper Burn after or 2 days after just not going Like a Roid Head.💪✅🏋️✌️/💉🐮🤬
If I go to failure, then I have very significant decrease during next try. For example, after doing 20 reps to failure I can do only 5 during next try, and 3 during the third. Maybe in such case it is worth reducing it to like 15, not to 28/3 = 9.
Train how you wanted to train. Train harder is good but dont strain yourself doing so and dont set your expectations too high. Just find time to do them and enjoy the rest of the day if you have something else to do.
As long as your body has good posture, has the capability to lift heavy weights and reach to its rep goal, then go for it. If you cant reach to your rep goal, consider either lessen the reps or the weights.
Personally if I cant reach my rep goal, I lessen the weight so I can reach there. I always do 10 reps, so lessen the weight is my option.
I think the benefit of not going to failure on every set is that you don't create a psychological barrier that discourages you from doing more sets or even starting a workout in the first place.
It's easy to do a bunch of volume when you workout frequently grease the groove style
Smcam1clx-I&t=2m22s 2:22 You kidding? I LOVE THAT SHIT! IM FUCKIN' INVINCIBLE!
I came to this video because I constantly overjudge what I can do and end up taking a set to failure, even though I didn't want to.
I find that taking more time between sets and potentially doing less sets is the way to go. It’s quality of sets not quantity. Pumps or being sore does not equate to muscle growth.
Every set I do is really hard. Yes my muscles get burnt out faster and yes depending on order of exercises limits performance.
But my gains are better. Been back at this 1.5 month and I can bench my body weight 10 times.
If you not improving in the gym at what ever your trying to achieve we’ll sorry pal it’s not for you
Excercise is same as rehabilitation... In other words... If you can do a movement with ease you can raise the difficulty. Your body will build a muscle neccesary to proceed.
You should also consider nerves and veins, these also have to be built in order to allow you to excercise. Muscle cannot move without nerves ornoxygen.
While there seems to be scientific research used to inform the video, I also felt there were some rigid assumptions, and hence scientific information in terms of comparisons was applied through a narrow lens. Two assumptions for instance..
1) That you would train the same bodypart alternate days even if you go to failure.
Actually, Dorian Yates or Mike Mentzer, for instance, would say that yes, train to failure/high intensity, AND take plenty of days rest between equivalent workouts (even 5- 7 days between leg days or chest days or shoulder days etc.. for example). That way you get the higher intensity, AND the time to recuperate and grow. i.e. you aren't meant to work out as often (and even less so as you get older!) if you work out more intensely. Most people train more often than they need!
2) The number of sets are the same whether you work out to failure or less than failure.
Again, this assumption needs challenging. If you train more intensely, you'll need to cut back the number of sets! Otherwise, yes you overtrain and grow less! One set to failure is generally sufficient per exercise. (After warm up sets to get the body and mind into the zone).
So, if you train more intensely with fewer sets, and take more rest days between workouts, the results would be better than the high intensity approach illustrated in this video. AND you have more time outside of the gym to do other things with your life.
I ever have DOMS, when I train almost to failure. :( but I keep going...
So what about splits? You had 3 full body workout days.
The graphs are clear that people don't know what their failure point is, and if they purposely stop 2 reps before failure then they will always be stopping too soon. Checking the failure limit once a week would not work for me simply because I frequently increase the number of reps I can do on each set, so I would always be behind. Following this video and trying to train smart is more likely to simply end up training dumb.
According to the thumbnail, doing less reps gives you a tattoo as well
Very accurate explanation
@ Smcam1clx-I&t=2m41s 2:41 Everyone talks about the importance of rest days, but the graph shows 24 hours is all i need for recovery as long as i dont push myself too hard. This makes a LOT of sense, considering how a lot of people do 9 hours of physical labor, for 5 consecutive days, every week at their workplace... Im sure these people dont push themselves to "failure" very often, considering that they need to save energy for the entire workday. This makes me think it is ok to do a full body workout, 5 times a week, as long as i make sure to get enough proteins, and limit myself to maybe 1 set with low weight for warming up and loosening up the muscles and joints, 1 or 2 sets with moderate weight, and 1 or 2 sets with heavy weight, and dont push myself harder than i would at a workplace, where i wanted to save some energy for later. I always thought i hated working out, but now that ive started, i always feel tempted to go work out during the rest days... I dont really care about maximizing gains or anything like that. I just want some healthy physical activity every day, so im not just deteriorating while sitting with my computer all day... I turn 40 in a few months, and my sedentary lifestyle is NOT good...