Training to Muscle failure
November 2nd, 2007Whether or not training a set to muscular failure is better (or even necessary) for muscle growth, is a age old debate in bodybuilding. Muscular failure means doing reps in a set, until you can no longer lift the weight with proper form through the full range of motion.
Why is this last rep so important to discuss?
It may only seem like just another rep that happens to be the last in a set, but bodybuilders and scientist have viewed the last rep to failure as distinctly different from the other reps. Bodybuilders see it as giving it “your all” and fatiguing the muscle completely. Some high intensity workout programs, believe that you must go to failure for maximum muscle and strength gains.
Training to failure research studies:
To see why scientist see this rep differently, let’s look at some research.
A study published (J Appl Physiol. 2006 May;100(5):1647-56. Epub 2006 Jan 12.) did a 11 week resistance training program of failure vs nonfailure groups. Immediately after the 11th week all groups did the same workout, to see the effects each previous training led. Both groups had similiar increases in one rep max. During the 2nd phase of the study, there was an increase in muscular endurance in the failure group and power in the nonfailure group. The failure group had lower IGF-1 levels (important anabolic hormone for muscle growth), while the nonfailure group had lower resting levels of cortisol and higher testosterone levels.
A study published in (J Strength Cond Res. 2005 May;19(2):382-8) compared failure to nonfailure in 26 basketball players. The failure group did 4 sets of 6 repetitions every 260 seconds, whereas the nonfailure 8 sets of 3 repetitions every 113. Results showed that the failure group had significant strength increases over the failure group. One problem I have with this study is, time under tension differences between the sets. The failure group is doing 6 reps in a set instead of 3 reps. Even though the weight is the same and the time is lessened to increase intensity, 3 reps per set is not going to be the same stimulus.
A few months ago JM Willardson, who has published some important studies in excercise science, wrote a research note recently in (J Strength Cond Res. 2007 May;21(2):628-31.) He acknowledged that there isn’t enough conclusive evidence yet, whether sets should be done to failure or not. However, willardson recommended advanced lifters use training failure to break past plateaus, due to increased activation of motor units and the hormonal response. He also didn’t recommend it long term due to overtraining and risk of injury.
For further reading, you may want to read this previous article:
-Forced reps vs. regular reps
From my experience when I don’t train to failure I feel as if I am not really doing anything. Yes I am lifting weights, but stopping before it is about to get tough seems like a waste?
I have heard that it is the final few reps and the closer you can go to failure the better you stimulate the muscle. For advanced trainers the high intensity technique of doing forced reps even takes you beyond regular failure.
While I will have to admit I have never consistently not trained to failure, I just find it hard to believe that you could build more muscle by not doing those hard reps at the end of a set.
Fro my personal experience, it takes me mosre time to recover and improve on performance - especially as shown by my squat and bench press - when I do to failure. I tell you, waiting 1 week to do the exercise - let’s say 3 sets of squats with last 2 to failure - doesn’t seem to be enough time. The same with chest: coming back after one week, I can at best match previous performance! But when I wait 10 days, and even 14 days: always improvement. Maybe it is just that my body responds differently.
But when I stop short 1 or 2 reps of failure, I recover faster and 7 days later I stop 1-2 reps short of failure again, only this time I have done two more reps than last week. Muscles, at least for me, seem to recover faster w/o working to failure - and as a stuck with that, I have been able to increased reps. Feels sort of lazy to me, but so far it has worked - my 4th week doing that. Quite happy!