Hey loves,

You’ve probably seen it on Instagram- someone pushing out one more rep, red-faced and shaking. But is training to failure the secret to faster gains, or just a fast track to burnout?

First, what is training to failure? Training until failure means that you perform an exercise until you cannot perform another repetition.

This style of training focuses primarily on intensity and done properly, can allow one to reach their bodybuilding potential. This type of technique maximizes both strength and hypertrophic gains.

This style of training is controversial partially because if done incorrectly, it can lead to injury and hinder progress at the gym.

This type of training is effective periodized in an intelligent way and done in moderate doses. While this type of training typically looks the most badass and does deliver great results, I would focus on sprinkling it in a few times instead of relying it as a primary form of training.

The Science Behind Training to Failure

The physiological goal is essentially to create as much muscle fatigue as possible, this, in turn, will lead to muscle growth.

Training until failure is effective for hypertrophy as it triggers the use of type 2 muscle fibers (also known as fast twitch muscle fibers).

This method first triggers the use of type 1 muscle fibers (slow twitch muscle fibers) but is so intense that it triggers the more difficult to recruit type.

While training until failure does have multiple benefits inclusive of accelerating muscular hypertrophy, it can also result in burn out and muscle fatigue which can lead to diminishing returns.

When does training until failure work?

Training until failure can help advanced lifters in particular break plateaus as the gains do start to stagnate after a certain point.

It can also be extremely effective if used strategically (for instance: for the final set or during isolation exercises).

My experience with training clients and myself using this method is that it has led to substantial gains, an increase in confidence and strength.

What became evident after a while with some clients is that if stress and sleep weren’t properly managed, then this method was just making them exhausted and burnt out.

It is therefore imperative that one utilizes this technique with a full view of recovery in between sessions: this includes having proper rest, sleep, and a reduction of stress.

When It Backfires

As mentioned earlier, the risk of overtraining is very real with training until failure leading to potential central nervous system fatigue and increasing the risk of injury.

Poor form under fatigue leads to higher injury potential which can set one back in their training. Beginners often misuse it and burn out fast as a result of trying this technique.

How to Use It Smartly

1) Use this technique for accessory lifts, not compound ones.

2) Save training until failure for the last set.

3) Track your recovery closely.

4) Try using these alternatives techniques: RIR (reps in reserve), AMRAP sets or drop sets.

Mindset & Ego Check

One of the biggest challenges that we have at the gym is managing our ego. It can bite us in the butt during instances where we should be taking our sets moderately to allow for recovery, hitting responsible PR’s or just training to optimize a steady progression.

Chasing failure every set is not a flex, it can actually hinder the logic and beauty behind a well designed program.

Long-term growth should be the most important focus rather than short-term gains. We should therefore always train with intention and not emotion.

Takeaway: Train Smart, Not Just Hard

Training until failure is a good tool to have in our repertoire and is not a rule or requirement. We should always aim to build strength sustainably, not chaotically.

The real flex isn’t how far you can push your body- it’s how well you know when to push and when to pull back.

Have you tried training to failure? Tell me how it went in the comments!