🌱 The Method of Training to Failure

QUOTE OF THE DAY 🌱

THE METHOD OF TRAINING TO FAILURE

320 words | 1 min 10 sec read

Muscle Failure is the point within a set that the muscle can no longer produce enough force to control the load.

It is a sign that the muscle is maximally fatigued and a period of rest should then begin to allow for recovery before the next set.

Research tells us that we need to train close to failure for muscle to grow.

But should every set we complete within a session be taken to failure?…

THEORY

Training to failure is effective because fatiguing the muscle recruits more motor units (the muscles and associated nerve supplies).

This review by Willardson (2007) explains this idea nicely

But training to failure on every single set is not necessary for muscle growth.

Many studies have compared training to failure vs non-failure, and have found similar increases in muscle size, strength and power across training cycles.

PRACTICAL APPLICATION

Training to failure is valuable for growing new muscle and developing strength.

But if done for a prolonged period of time it can have a big impact on the central nervous system, fatigue, hormone concentrations, enjoyment of training and increase the risk of overuse injuries.

Therefore, training to failure should be strategically timed within a training programme to provide a new stimulus, to challenge the athlete in different ways - to act as the icing on the cake that enhances gains in strength and muscle towards the peaking phase of a training cycle.

Warm-Ups are an important piece of the puzzle, but don’t overcomplicate it.

They should only take up 5-12 minutes max.

Follow this structure for an effective Warm-Up:

1. Raise temperature and get the blood pumping (bike, row, stair master etc.)

2. Complete movements you usually skip here - for me its abs and calf raises

3. Practice your main movement - A couple of warm up sets for your first main lift will have you more than ready to attack your session.

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FINAL TAKEAWAY

Training to Failure is effective for both trained and untrained athletes.

It should be done frequently, but not always.

The context is important when evaluating whether to train close to failure:

The individual, injury history, training schedule, goals should all be accounted for.

This is a process we go through with every member when building their training system at Organic Strength.

Our systems get you stronger whilst enjoying your training.

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